The most important nutrient for building muscle is protein. Not the only nutrient of course, but the most important. How much ? I'd go for 1 gram of protein for each pound of bodyweight. If you are a really thin hardgainer with a fast metabolism go for 1.25 grams for each pound of bodyweight. There are two major players in the protein powder arena, whey and casein. Whey is the fast absorber while casein is absorbed at a much slower rate. Research has shown that casein, micellar casein to be exact, has a great anti-catabolic effect (catabolism is the breakdown of muscle tissue) and if it's anti-catabolic we bodybuilders want it. For your post workout meal fast absorbing whey is a good choice. Spread the rest of your protein consumption throughout the day in a standard plan of six meals a day. Utilize lean sources of protein such as fish, chicken, turkey, eggs, skim milk and canned tuna. It's a personal choice as to whether you want to include beef or whole milk due to their relatively high fat content.
If you're a 200 pounder achieving 200 grams of protein per day via standard food sources is not going to be an easy task. That's where supplemental protein powders come in. Using a shaker bottle, a couple of scoops of protein powder, some water or skim milk and you've got a protein meal. The most important time to supply your muscles with protein is after your workout. There is a window of time where your muscles will get the benefit of a quick and fast absorbing protein meal after training. I would recommend consuming a protein shake within 30 minutes of the end of your workout. Take a shaker bottle with your favorite protein powder and add a little water after training and you're set.
Consistency is the key. Inconsistent protein consumption from day to day is not going to get it done. What really works is writing down what you eat each day including protein grams at each meal and try your best not to miss a meal. All this takes some effort. Lifting weights and getting your cardio done is the fun part. Making sure your diet is consistent and your protein intake remains steady is a major component of your muscle building plan and will take some thought and planning.
I don't know. When i was younger and that is ahile ago this was the in thing. Then we migrated away from it and all of a sudden it is back. Its like eggs. Good information though.
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Article added to SearchWarp.com on Monday, September 01, 2008 View other articles written by Ignatius Gluck(370)
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