Protein is the main building block needed for muscle growth, and bodybuilders spend a great deal of money each year on protein supplements. According to the Nutrition Business Journal, the sports supplement industry was worth $19.6 billion in 2009, and 13 percent of that money was made in sports nutrition supplements like protein powders. Finding the best protein powder in such a large industry may be difficult if you are new to bodybuilding.
Protein Quality
The quickest way to find the best protein powder for you is to determine the protein digestibility corrected amino acid score, or PDCAAS, for the type of product you want. This score evaluates different types of proteins based upon how many essential and branched chain amino acids they contain, as well as how efficiently your body can absorb the protein. Whey protein has the best PDCAAS, followed by casein protein, soy protein and wheat gluten.
Whey Protein Types
Whey protein may have the best PDCAAS, but you still have to make a choice as to which whey protein powder is best for your bodybuilding program. The three primary forms of whey are whey protein powder, whey protein concentrate and whey protein isolate. Whey isolate has the highest concentration of protein, and has nearly all of the lactose and milk fat of the whey removed. Whey protein powder and concentrate have less protein by weight, but also undergo less processing so they are of a higher quality.
Casein Protein
Though whey protein has a better PDCAAS, the other main type of protein found in milk -- casein -- can often be of equal importance for bodybuilding. Casein clots in the stomach and breaks down slowly over the course of seven or more hours, making it the best protein choice if you need a continual release of amino acids over a long period of time. However, casein protein supplements do cause a lower overall spike in plasma amino acids, so they may have a less direct effect on muscle growth than whey protein before or after your workouts.
Protein Timing
As a bodybuilder, you must be mindful of when you take your protein powder supplement. Regardless of the quality of your supplement, taking it at the incorrect time in relation to your exercise will minimize the amount of muscle-building amino acids you absorb. Charles Lambert, et al. state in their 2004 article, "Macronutrient Considerations for the Sport of Bodybuilding" that research seems to indicate immediately before or immediately after your exercise as the best times to use protein powder. Some bodybuilders use casein protein powder before going to sleep to prevent muscle catabolism, which is a breakdown of muscle tissue due to a lack of nutrients while you sleep.
References
- "Sports Medicine"; Macronutrient Considerations for the Sport of Bodybuilding; Charles P. Lambert, et al.; 2004
- "Strength and Conditioning Journal"; Protein Intake -- Effect of Timing; Jay R. Hoffman, Ph.D., F.A.C.S.M., F.N.S.C.A.; December 2007
- American Council on Exercise; The Latest Scoop -- Current Supplement Research Overview; Fabio Comana, M.A., M.S., ACE-C.P.T.
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