In bodybuilding, proteins are the booster of muscle development. They are also essential for bodybuilding recovery....
Protein in bodybuilding
Posted on: 02/10/2014How best to use protein?
Throughout the day, the body fights against the destruction of muscle fibers. The body is a "cannibal", extracting energy by splitting carbohydrates from meals, proteins and, in extreme cases, fats.
This destruction of muscle fibers is called catabolism.
Muscle is composed mainly of water and protein.
When practicing a sport, and bodybuilding in particular, protein requirements are increased in order to repair damaged muscle fibers or build new ones. However, there are different sources of protein, and not all of them are equal. Nor do they have the same rate of assimilation, which determines when they are best used.
Animal proteins
There are three sources of animal protein.
The first is the protein derived from egg white, known as albumin. This type of protein is rich in bcaa (branched amino acids) and arginine. It promotes the production of nitric oxide (NO), thus dilating blood vessels and improving blood flow to muscles. It is ideal for people intolerant to lactose (milk sugar).
This protein is relatively slowly assimilated, so its amino acids are released over a long period.
The second animal source is milk. There are a number of different milk proteins, including casein, whey and whey isolate and hydrolisate.
Casein is the "crudest" form of milk protein. It is characterized by slow assimilation, enabling amino acids to be distributed over a long period.
What's more, the texture is often quite thick, which gives the impression of being better balanced, particularly during a dry period.
Whey is a purer form of milk protein, with a protein content of 70-80%. The remainder is carbohydrate and fat. Whey can be whey concentrate or a blend of different forms of milk protein (concentrate and isolate).
Whey has a faster assimilation rate than casein and is rich in amino acids. These amino acids are distributed more rapidly to the muscles.
Isolates and hydrolisates are forms of whey distinguished by their purity and speed of assimilation. Isolates are 90-95% protein. They contain no carbohydrates and little or no lipids.
The difference between whey isolates and hydrolisates lies in the process used to obtain them (micro-filtration, cold filtration, etc.).
Both forms of whey are rapidly assimilated and deliver their constituent amino acids to the muscles very quickly. This takes just a few minutes (around 30 minutes).
Beef proteins are the last sources of animal protein. They come in the form of isolates and hydrolisates. They are rich in branched-chain amino acids and important minerals for healthy body function. Beef is also a natural source of creatine, so beef proteins are rich in creatine.
Plant proteins
The main and most popular source of vegetable protein is soy. Soy proteins are rich in arginine, an amino acid precursor to NO (nitric oxide) production, and in BCAAs. They are ideal for vegetarians. They are available in concentrate and isolate form.
The best times
albumin should be taken between meals, 20 to 50g or 20g mixed in whey shakes pre- and post-training.
Casein should be taken between meals, 30 to 50g, or at bedtime. Or 20g with 20g whey in post-training shakes.
Whey is often taken between meals 30 to 40g and 20g thirty minutes before training and 40g within half an hour of the end of training.
Soy protein is taken between meals 30 to 40g and or 20g in the whey shake before and after training.
Beef protein is taken in the same way as traditional whey. 30 to 40g of protein.
Now you're ready to make your choice among the different proteins that are the building blocks of new muscle. There's nothing to stop you making mixes of these different sources
as each has its own advantages. The difference lies in assimilation time, protein content, carbohydrate and lipid content and, of course, cost. Hydrolisates and isolates are more expensive than whey. Casein and albumin are more affordable.
You should also be aware that there are multi-source preparations that are specially adapted to your needs (night-time protein, post-training...).
Take your pick!
Author Alexandre CARPENTIER
Bodybuilding Champion N.A.C 2012
Alexandre shares his bodybuilding experience with MegaGear blog readers