Protein – the greatest of
bodybuilders
Given that it’s the
primary building material for the human
body, it stands to reason that any form of
intense physical activity such as
bodybuilding that increases muscle tissue
synthesis will undoubtedly increase the
demand for protein. The question though is,
does a normal healthy diet provide enough
protein for bodybuilders? The answer
is, it all depends.
How much?
For many years, there
has been an ongoing debate concerning the
amount of protein humans require. This
argument has been re-energized in recent
years because of the success of many popular
high-protein weight-loss diets. The current
Recommended Daily Allowance (RDA) for
protein is 0.8 grams of protein per kilogram
of body weight per day. But for decades
bodybuilders and other athletes have
ignored the RDA’s for protein and consumed
amounts far in excess of the government's
recommendations. Although it took time,
there now exists some quality research to
show that the RDA levels for those involved
in athletics are inadequate and may in fact
slow recovery times or limit muscle growth.
It is generally accepted that endurance
athletes should consume 1.2 to 1.4 grams of
protein per kilogram of body weight per day.
Strength and power athletes need more and
are recommended to consume protein between
1.4 and 1.8 grams per kilogram of body
weight per day (1). These values are still
below what bodybuilding experts consider to
be the Holy Grail value of protein
requirements, which is 1 gram per pound of
bodyweight.
Protein
Sources
Although there are
hundreds of rival protein products to choose
from, they essentially all can be subdivided
into three categories - whey, milk and egg,
and soy.
Whey protein
Whey is one of the two
major proteins found in cow’s milk, the
other being casein. Why makes up about 20
percent of the total protein found in milk
and is considered superior to most other
protein sources because of its
digestibility, bioavailability (the amount
absorbed versus amount utilized by the
body), and high concentrations of such
proven muscle builders as branched chain
amino acids and glutamine. From a practical
point of view it also mixes easier than
other protein sources which usually require
a blender, and doesn’t seem to cause the
bloating and gastrointestinal discomfort
that other protein sources have reputations
for.
Milk and Egg proteins
A few years ago we
would have said that milk and egg proteins
were far inferior to whey, but this is not
the case any more. Refinement techniques
have closed the gap to the point that you’re
really not missing out on much if you opt
for milk and egg over whey. Where milk and
egg may lag behind whey protein is
mixability. Despite better refinement
procedures most milk and egg products still
need to be mixed in a blender. Whey on the
other hand can be mixed with a few swirls of
a spoon. Milk and egg may also cause
gastrointestinal problems for some
bodybuilders because it uses whole
milk. Many whey products have the lactose
and other gastro upsetting culprits
removed.
Soy Protein
As with older milk and
egg proteins, soy protein has gotten a new
lease on life. Despite being a plant
protein, it’s one of the few plant sources
that contain all the amino acids (most plant
proteins are deficient in one or more amino
acids). For this reason it’s considered a
complete protein. Compared to high-end
proteins like Whey Protein supplements, Soy
Protein falls a little short in most
respects. It doesn't mix as well, and its
taste also falls a little short. Still, it
has its benefits including lowering
cholesterol and reducing heart
disease.
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