As described in my post entitled “Macronutrients Guide: Protein”, getting enough high quality protein is mandatory for bodybuilders, since its amino acids constitute the basic material for muscle building. According to this, bodybuilders need about 1 gram of protein per pound of body weight per day. Nevertheless, getting this amount of protein through regular food alone is sometimes difficult and unpractical. Protein supplements (a.k.a. protein powders) come into play to alleviate this problem. This post follows up the series related to the foundation supplements that must be the basis of the natural bodybuilder’s supplementation regime by going further on these protein supplements.
When considering the presentation of the protein supplements, the most common form is a simple powder that you mix with water or milk in a shaker or blender. In addition to this, you can also find pre-made drinks and protein-rich bars.
When considering the composition of the protein supplements, three different forms can be usually found: mass gainers, pure protein powders and meal replacement powders. Mass gainers provide a considerable amount of carbohydrates along with the protein, typically in 1 to 1 up to 2 to 1 ratio, and some fat. Combining protein with carbohydrates has been shown to improve protein absorption. Mass gainers are very caloric and intended for ectomorphic people who have problems to gain weight, or for bulking phases (especially as a post-workout supplement). Meal replacement powders present a relatively balanced content of protein and carbohydrates, having a moderate amount of calories. As the name says, this product can be an option when you need to eat but don't have time to prepare a real meal. The trouble with these is they are pre-packaged, so they don't allow you to choose your doses and amounts. Pure protein powders are mainly composed of protein (typically up to 90%). They provide a relatively low amount of calories while getting a noticeable quantity of protein. For this reason, they are mainly intended for meso/endomorphic people, or for dieting phases.
Protein supplements are commonly based on whey and casein proteins (though egg and soy protein can play also a role). Both are high quality protein sources with high PDCAAS and BV scores but with different rate of digestion and absorption into the body. Casein takes longer to get to the blood stream than whey, but it also remains there longer. According to this, protein sources can be categorized into two groups: slow-digested (e.g. casein) and fast-digested proteins (e.g. whey).
Several timeframes are the most adequate for having a protein powder. Having a fast-digested protein powder with carbohydrates first thing in the morning can rapidly contribute to stop the catabolic process after 8 hours without nutrients. Having a slow-digested protein powder with some low GI carbohydrates one hour before training can provide your body with protein that will be readily available in the blood stream for initiating recovery just after training. Having a fast-digested protein powder mixed with high GI carbohydrates immediately after training can provide the basic materials needed to refill glycogen stores and stimulate muscle growing. Finally, having a slow-digested protein powder (preferably with none or few low GI carbohydrates) immediately before bed can contribute to delay the catabolic process as late as possible. In addition, protein powders can also be taken as part of a snack during the day when it is hard to prepare a meal (e.g. midmorning or mid-afternoon).
To conclude, just a final word about protein powders. It is true that they are absorbed quicker and easier, and have better amino acid profiles than many foods. Furthermore, they usually come with extra vitamins and minerals. Regardless of this, it is important not to get into the habit of skipping meals in favor of powders. The basis of your nutrition should always be good, healthy food. Supplements should be only a complement.
You can find further information about the usage of protein supplements in the article “The Protein Bible” by John Berardi, in the article “Beginner's Bodybuilding Program!” by Matt Danielsson, and in the “In the Kitchen” section of Muscle 101 site.
When considering the presentation of the protein supplements, the most common form is a simple powder that you mix with water or milk in a shaker or blender. In addition to this, you can also find pre-made drinks and protein-rich bars.
When considering the composition of the protein supplements, three different forms can be usually found: mass gainers, pure protein powders and meal replacement powders. Mass gainers provide a considerable amount of carbohydrates along with the protein, typically in 1 to 1 up to 2 to 1 ratio, and some fat. Combining protein with carbohydrates has been shown to improve protein absorption. Mass gainers are very caloric and intended for ectomorphic people who have problems to gain weight, or for bulking phases (especially as a post-workout supplement). Meal replacement powders present a relatively balanced content of protein and carbohydrates, having a moderate amount of calories. As the name says, this product can be an option when you need to eat but don't have time to prepare a real meal. The trouble with these is they are pre-packaged, so they don't allow you to choose your doses and amounts. Pure protein powders are mainly composed of protein (typically up to 90%). They provide a relatively low amount of calories while getting a noticeable quantity of protein. For this reason, they are mainly intended for meso/endomorphic people, or for dieting phases.
Protein supplements are commonly based on whey and casein proteins (though egg and soy protein can play also a role). Both are high quality protein sources with high PDCAAS and BV scores but with different rate of digestion and absorption into the body. Casein takes longer to get to the blood stream than whey, but it also remains there longer. According to this, protein sources can be categorized into two groups: slow-digested (e.g. casein) and fast-digested proteins (e.g. whey).
Several timeframes are the most adequate for having a protein powder. Having a fast-digested protein powder with carbohydrates first thing in the morning can rapidly contribute to stop the catabolic process after 8 hours without nutrients. Having a slow-digested protein powder with some low GI carbohydrates one hour before training can provide your body with protein that will be readily available in the blood stream for initiating recovery just after training. Having a fast-digested protein powder mixed with high GI carbohydrates immediately after training can provide the basic materials needed to refill glycogen stores and stimulate muscle growing. Finally, having a slow-digested protein powder (preferably with none or few low GI carbohydrates) immediately before bed can contribute to delay the catabolic process as late as possible. In addition, protein powders can also be taken as part of a snack during the day when it is hard to prepare a meal (e.g. midmorning or mid-afternoon).
To conclude, just a final word about protein powders. It is true that they are absorbed quicker and easier, and have better amino acid profiles than many foods. Furthermore, they usually come with extra vitamins and minerals. Regardless of this, it is important not to get into the habit of skipping meals in favor of powders. The basis of your nutrition should always be good, healthy food. Supplements should be only a complement.
You can find further information about the usage of protein supplements in the article “The Protein Bible” by John Berardi, in the article “Beginner's Bodybuilding Program!” by Matt Danielsson, and in the “In the Kitchen” section of Muscle 101 site.
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