Protein Supplements

Protein supplements are the key to packing on quality mass. Protein makes up about 12% of body mass, and all protein is composed of 22 amino acids. Protein is essential because it not only makes up the various tissues of the body, but it also helps form other substances that help the body function properly. If your serious about putting on quality muscle mass you need to consume a lot of protein. If you don't your body will not grow to its full potential.

How much protein?

The most common question about protein supplements is "how much should I take?" It's best to take about 1 to 2 grams per pound of body weight. You will have to experiment a little, because everyone's body responds differently. I personally take about 1.5 grams.

The most popular proteins

Protein Supplements are made of amino acids, which are considered the primary units for building muscle. You can not pack on mass without having protein. In a bodybuilding diet you need to have fat, carbohydrates along with protein. Whey, soy, egg and casein are the most popular proteins in protein supplements.

Whey Protein: Whey protein is a quickly digested protein, and as such it is ideal to use during workout and post-workout. During the post workout time, there is a great need for amino acids to begin muscle repair and Whey is excellent for this. Whey protein is highly bioavailable, and boasts the highest biological value of any protein source. Therefore, a whey product may be an excellent choice for those looking for a protein product that can be readily used by the body to build mass.

Casein Protein Casein is a slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. Studies have shown Casein protein to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison.

Soy Protein: Soy protein provides a healthy way to get non-animal protein into your diet. It is great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carb diets. It's valuable constituents include saponins, phytosterols, and isoflavones. This is one of the best things about soy protein! Saponins support healthy immune system function and combine with cholesterol to reduce it's absorption into the body through the small intestine. Phytosterols have also been shown to help maintain cholesterol levels already within normal range.

Egg White Protein fat-free, very high in protein, and is considered a perfect source for protein because of it's complete makeup of essential amino acids, branch chain amino acids, and glutamic acid. Once egg protein is in your system, it is completely absorbed by your body. When other proteins are measured for quality and effectiveness, egg protein is at the top of the list and is the standard for measurement.

Blended Proteins: A combination of Whey Protein, Soy Protein, Casein Protein, egg protein altogether is known as Blended protein.

Consume protein every three hours

Foods that contain a balanced combination of all the essential and nonessential amino acids in the exact amounts required by the body for growth are called "complete proteins." In order for the body to synthesize muscle, all the essential amino acids must be available simultaneously. Any non-essential amino acids that are in short supply can be produced by the liver, but if an essential amino acid is missing, the body must break down its own proteins to obtain it. To prevent muscle cell breakdown, dietary protein must supply all the essential amino acids. If your diet is missing any essential amino acids, protein synthesis will be inhibited. Carbohydrates have a storage depot in the body called glycogen. Glycogen can be stored in the muscles and liver and then drawn upon hours or even days later when it is needed. Proteins cannot be stored in the body. There is only a very small and transient amino acid pool in the bloodstream. To maintain the optimal environment for muscle growth (positive nitrogen balance), complete proteins must be eaten with every meal. This explains the rationale behind the common bodybuilding practice of eating six protein-containing meals per day (one about every three hours.)

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