If you want to maximize the time you spend in the gym - lifting, the right protein supplement is of paramount importance. No subject is of greater interest to bodybuilders, then protein. Muscle is mostly protein, therefore taking a protein that is efficiently used by your body, as well as getting the right amount of protein, means the difference between modest results and matrix-great results.
The Matrix of Protein One of the top considerations in choosing a protein supplement is it's profile, it's pattern, it's matrix.The amino acid composition of various proteins make the difference in how well these proteins are digested and made available to build muscle. Experts are agreed that milk and egg based proteins have the most desirable amino acid profile, for proper assimilation and utilization by your body.
The right protein powder also greatly enhances you ability to go into an anabolic condition. In an anabolic condition GH, growth hormone is released into the blood stream, for great muscle gains. GH is required to grow muscle mass, and for general good health it preforms a variety of necessary functions, including boosting your energy level and helping to keep you young looking.
Whey Protein Powder Besides having a great amino acid profile, whey based protein, has been shown to greatly aid in losing fat. Whey protein is composed of all the essential amino acids, and with the right balance to non-amino aids for enhanced absorption. For great muscle growth nitrogen retention is also benefited.
Look for products that use natural sweeteners, avoid ones that use chemical sweeteners like aspartame or sucralose. These chemicals have been clearly shown to affect the bodies metabolism in a negative way, not something any serious builder wants.
Egg Protein Powder Egg protein has been recognized since forever by bodybuilders and nutritionists as a highly superior source of protein, with a fantastic amino acid profile. The bad rap eggs have received because of concerns over fat and high cholesterol, are highly bogus. There have been lots of studies, that indicate eggs are extremely healthful, especially if they obtained from natural chicken ranches where the the chickens free range, on the ground.
To meet the demand by informed lifters, supplement manufactures have developed egg based protein powers, that are highly efficient and great tasting as well.
I suggest that lifters consider a blend of both protein types, both egg and whey for optimum results.
How much Protein is needed This is somewhat of a personal issue, since not everyone assimilates protein at the same rate. We all have different body types and some have digestive systems that may be over stressed or the reverse highly efficient. It's best to experiment a bit at first keep track of how many grams of protein you take per day, and adjust accordingly.
However, the generally recommended and understand amount of grams of protein required for bodybuilding purposes is a about 1 gram of protein for each pound of body weight. For example, if you weigh 170 lbs, you should be taking from all protein sources about 170 grams. If you feel this is not enough, add more gradually to see if it improves your results.
A recent study indicated that body builders can greatly minimize and the effects of over-training by taking approximately 1 gram of protein for each pound of body weight.
In any case, the protein supplements you take will greatly effect your results, so take some time and get a good one.
Side Effects to Protein Supplementation Side effects are rare in taking protein supplements, since protein is one the 3 basic elements to food, besides fats and carbohydrates. However, some issues can develop when lots of protein is taken, some of which is not properly digested. Usually this relates to excessive gas in the intestinal track. If this occurs just reduce the amount of grams of protein you are taking, until this condition desists.
» left by chunkey from india (2 years 53 days ago.)
chukey-great !!!!!!!! Respond to this comment
» left by Daniel Tull from UK (1 year 53 days ago.)
lol excessive gas i found that Respond to this comment
» left by Melonie (1 year 8 days ago.)
Actually it is 1 g of protein for every 1 kg of body weight which is equal to 1 g of protein for every 2.2 lbs of body weight. Therefore a person weighing 170 lbs should not consume more than 77.27 g of protein per day. In addition, although a person may be able to get away with consuming 1 g of protein for every 2.2 lbs of body weight it is not recommended that males consume more that 63 g per day and or that females consume more than 50 g of protein per day. Even in bodybuilding, there is no research that shows that more is better. If one chooses to consume more than the recommended daily allowance gas will not be their only problem. Research HAS shown that excess protein intake can cause kidney failure. Respond to this comment
» left by Anonymous (11 days 11 hours ago.)
2 grms of protein per kg of body weight a day, if you are traing very hard or for a long time... that is if you train every day.... example 80kg is 160grms of protein
» left by Za from PA (352 days 16 hours ago.)
There are a lot of other more dangerous side effects associated with protein supplement intake. People should take some time and know them before taking these products Respond to this comment
» left by Moose (349 days 15 hours ago.)
Good, though probably slanted information. Gas, irregularity, possible kidney problems and more are on the table. Most will see no more than the gas/bowel symptoms. Food for thought, if you question Melonie's math: If I have 30% body fat, and am working out to increase lean muscle while simultaneously reducing fat, do I abide the same formula as a very lean person? Do I really want to "feed" my fat at the same rate as my muscle? (this assumes a very high protein and low carb training diet) My thought is to feed the muscle, and base the protein on lean muscle mass, then let the adipose fat stores fend for themselves. I believe this is the reason for the discrepancy between your calculated protein intake versus the RDA. A very lean 170 LB person can handle 77 g/day of protein, and more. A "fluffy" 170-pounder (like myself, 3 short months ago) will likely find that amount problematic. Respond to this comment
» left by Anonymous (349 days 7 hours ago.)
I RECENTLY HEARD SOY PROTEIN CAN DO DAMAGE TO YOUR MEMORY Respond to this comment
» left by Vikas Sharma from India (343 days 8 hours ago.)
This was a really helpful article, I was thinking about whether to take supplement or not. This articles cleared my doubts a lot and I shall be going for whey based protein. One thing that can be added here is information regarding other protein supplements(like Soya based Proteins) Respond to this comment
» left by vinay sudi from india (293 days 3 hours ago.)
imy weight is 146 pounds how much gms of protiens shud i consume.and till wat period of time can i consume it i mean how much months continously????
» left by mini from melb (270 days ago.)
can taking protein, or kroutine give you pimples on your back and face?? Respond to this comment
» left by Rahul from Chicago, USA (268 days 7 hours ago.)
too much protein is too many calories. only use the required amount - not more; not less. Respond to this comment
» left by maz from india (207 days 4 hours ago.)
EGG has highest protein value among all foods its 100% scientifically proven can any 1 tell me which protein powder does the chicken eat ? ans is -NONE WHICH MAKES IT CLEAR WHETHER U SHOULD TAKE PROTEIN POWDER OR NOT BY MAZ-PERSONAL TRAINER Respond to this comment
» left by faheem from india (195 days 1 hour ago.)
faheem..india
hai..iaam 21yrs of age..54kg in weight..lean..i am goin for body building for the last 2 months..i would like to take the protien powder..would u plz give me the necessary suggestions..abt the contents i hv to take..and how muvh..plz Respond to this comment
» left by steveo from u.k. (153 days 7 hours ago.)
I have been doing weights 4 times a week for the last 6 months and i am always feeling tired, I find it hard to concentrate on reading and driving. Could this be a side affect of gaining muscle and not taking any supplements?? any advise much appreciated! Respond to this comment
» left by Anonymous (124 days 19 hours ago.)
No, it's natural to feel tired after a workout. If you don't do cardio or stretches then it's pretty obvious why you feel more tired. Taking supplements wouldn't make you any less fatigue. I never find the point of supplements, since you can easily set up your diet/eat more and actually save money. Try taking more carbs and calories if you're feeling a lack of energy.
» left by Zoe from Mississippi (125 days 19 hours ago.)
Actually. the "1 gram of protein for each pound of body weight" is incorrect. According to the Institute of Medicine, it's per -kilogram- of body weight (a kilogram is a little over 2 pounds), and the actual figure is .8 grams of protein per kilogram of body weight per day (between 1 and 2 grams per kg for different kinds of athletes). A person who weighs 170 pounds needs between 61 and 77 grams of protein (if they're not athletes), or between 77 and 154 grams of protein if they are high-endurance athletes or body builders.
There is no reason why you should not be getting sufficient protein from a regular diet. The only people in developed countries who do not get sufficient protein are anorexic or otherwise malnourished. Respond to this comment
» left by taseer from pakistan (110 days ago.)
taseer 4m pak.... im having 50kg weight with decent hieght i wana increse my weight i joined gym but no results should i try protien powder
» left by Anonymous (77 days 16 hours ago.)
for someone who cant even spell protein shouldn't event consider about buying some powder. stick to your diet and when your around 16-17 and if u still are lifting weights consider powder, just after your workouts make sure you grill some chicken breast and have broccoli! Respond to this comment
» left by Furgal from UK (59 days 5 hours ago.)
Every one is different. try something and see the results you get, if it does not agree/work with you quite simply stop! you can always try something different. all these differents studies of this and that make me laugh. the rules are simple the more you train the more you need eat and so on
» left by Gandhi from Auckland (32 days 8 hours ago.)
It is Rajiv Gandhi ..Auckland , Newzealand .. I am also started taking proteins as I am working out Daily in the Gym..I started with WHEY protein but my family doctor later told me that i should go for Soya protein as he is sure that Soya is close to a natural product and will not having any side effects further he said that body will flush out all the contents after absorbing the required one's ..Now I started the Soya....See what happens
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