Protein Supplement - How to Choose the Best
Protein Supplement & Bodybuilding — Most bodybuilders need to eat between one to two grams of protein per pound of body weight. Believe me this is easier said than done especially if you weigh 235 pounds. Consuming around 470 grams per day is extremely difficult. Yet, that is why a good supplement may be exactly what you need.
How do you choose the best one out of the hundreds that available? Just look for the supplement that has the right amount of protein, carbs, and fat for your particular bodybuilding goal.
Protein Supplement Examples
If you are trying to lose fat, you will most likely want a low carb, low calorie product. The added protein will help you maintain your existing muscle mass. On the other hand, you could be trying to gain muscle then choose a high protein, high calorie product that is low in sugar and fats.
However, you just might be trying to find a convenient meal replacement powder that contains medium carbs and calories. Then my suggestion to you is to check out the protein supplement finder to help you decide on which one is right for you.
Protein Supplement Top Four
Whey protein, eggs, soy protein, and casein and are the four most popular types. You can click their names to learn more. Additionally, most bodybuilders choose whey when trying to maintain or build muscles.
This is because whey gives your body a rush of amino acids very quickly which makes it excellent for post workouts when your muscles need protein fast.
A Brief Word on Biological Value
Biological value (BV) is a term used to measure the amount of nitrogen absorbed by the body from protein. Whey has the highest BV, eggs come in second, and casein is third. Soy has the lowest BV because it comes from soybeans.
Sorry to say that a high BV generally implies that protein has a short life in the body and is useless for the long term. That means taking large doses of whey makes no sense at all.
If large doses are a concern, you might want to look into using a blend of proteins like ISS Research ProM3 that has all the characteristics of the different types available or you may desire to choose a one lower on the BV scale, even if that means the amino acid profile is not so anabolic.
The important thing here is try to get the best percentage of protein by weight without giving up functionality. Therefore, a high Biological value means it is not to be used in large quantities at once.
Mix It Up to Speed Muscle Growth
Most bodybuilders use beef, nonfat milk, eggs, chicken, and tuna as their sources. The problem with this is that when you eat the same protein foods frequently, you are restricted by the weakest amino acid in any one protein.
For anabolic purposes, you should alternate other high protein foods and use supplemental proteins. It is best to split it up over three days.
- Day 1 - Fish, liver or red meat
- Day 2 - Whey or casein
- Day 3 - Eggs
As a result, you can speed up your muscle building efforts by mixing up your intake by using many different sources.
Protein should not be considered as just a supplement. Solid high protein foods should be your primary nutrition. So, when you think of food, think of protein. That's what makes a true bodybuilder.
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