Protein is a bodybuilder's best friend. Amino acids are the building blocks of muscle and are only found in protein. While the body is capable of producing some of the 22 known amino acids, many of them must be obtained through food.
Protein Requirements
The first concern for an aspiring bodybuilder is often figuring out how much protein to eat. Fitness and nutrition expert Dr. John Berardi, author of "Scrawny to Brawny" and "The Metabolism Advantage" recommends eating 1 to 2 grams (g) protein per kilogram of body weight each day for the best results.
To find your body weight in kilograms, divide your weight in pounds by 2.2. Multiply that number by 1 to find your minimum daily protein intake, according to Berardi's recommendations.
Benefits
Protein has a number of benefits beyond amino acid content. As Berardi notes, protein can boost levels of insulin-like growth factor 1 (IGF-1), a hormone involved in muscle growth. The amount of IGF-1 released after exercise and eating is increased by high-protein diets.
Berardi's research also indicates that protein increases levels of glucagon. This hormone encourages the use of fat for energy, which results in leaner muscle gains and muscle retention while dieting.
Protein also improves feelings of satiety (fullness), so you are less likely to overindulge when dieting.
Protein Meal Timing
Maximizing muscle gains requires that protein is available for use throughout the day. Because of this, sources such as Testosterone Muscle website recommend eating every two to three hours, for a total of five to eight meals per day.
Each meals should contain a complete protein source, which is one that contains all the amino acids. Such sources include meat and whey protein.
Bodybuilding expert Randy Herring recommends ensuring that you eat within one hour before and after your workouts to provide protein for strength, growth and recovery.
Fast-Digesting Protein Sources
Many times throughout the day fast protein absorption is important. The post-workout meal is perhaps the most important, as protein will halt muscle breakdown and initiate recovery. You'll also want a fast-digesting protein source in the morning, to break the overnight fast. Some fast-digesting protein sources are hydrolysate and whey.
Hydrolysate protein has the quickest rate of absorption of any source. Hydrolysate protein is also easy on the stomach and won't cause gas or bloating.
Whey protein (isolate and concentrate) is derived from dairy products and tends to be low in carbohydrates and fat. It is digested in one or two hours.
Slow-Digesting Protein Sources
Sometimes, slower is better. For instance, you'll want an extended release of protein when your next meal may not be for a few hours. Eating a slow-digesting protein source before bed also helps provide muscle-building amino acids to your body while you sleep. Try casein and egg protein.
Casein protein is a protein source that takes up to seven hours to fully digest, making it an ideal source throughout the day and at night.
In addition to eggs themselves, you can find egg protein in powdered protein supplements. Egg protein takes less time to digest than casein, but much more time than whey.
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