As a bodybuilder, nutrition needs to be as important to you as the bench press if you plan to make the significant gains in muscle size and definition that are necessary to compete in the sport. Protein provides the amino acids your muscles need to repair and grow after a weightlifting session. However, not all proteins digest at the same rate and choosing the right protein for your bodybuilding needs can affect how much muscle growth you experience.
Protein Types
Though many protein types contain the same amounts and types of amino acids, they digest at different rates because of the organization of the amino acids in the protein chain. For example, the primary protein found in milk, casein, coagulates in your stomach and digests much slower than the other main protein in milk, whey. Whether you need a fast- or slow-digesting protein depends on what your bodybuilding nutrition needs are. For muscle building, registered dietitian Marjorie Geiser rates whey protein as the best digesting protein type available.
Protein Requirements
How much protein your body can digest depends upon your amino acid requirements. Bodybuilders have some of the highest amino acid requirements because of the intensity of training so much of the protein you eat will be digested and used. According to Colorado State University Extension, strength-training athletes such as bodybuilders can use up to 1.7 g of protein per kilogram of body weight per day. This translates to around 0.77 g per pound of body weight, and is nearly double the amount of protein a sedentary adult can digest in a day. However, exceeding your protein need will result in the amino acids either being excreted or the protein stored as fat in your body.
Nutrient Timing
Bodybuilders need to maintain a steady stream of amino acids to prevent muscle breakdown. The digestibility of different proteins can help you better meet this nutritional requirement. American College of Sports Medicine and National Strength and Conditioning Association fellow Jay R. Hoffman reports that casein protein may provide fewer amino acids overall compared to whey protein, but its delivery can last around seven hours. Whey digests within a few hours of consumption, and this affects which protein is best for you. For example, a slow-digesting protein might be a better choice when you sleep and do not have the opportunity to consume additional protein.
Age
As your body ages, it begins to digest and use protein differently. A 2003 study appearing in the Journal of Physiology examined how well older and younger men use fast- and slow-digesting proteins. The nine men in the study -- who averaged 72 years of age -- had greater amino acid utilization from whey protein supplement than from casein protein supplements, according to the study. Conversely, young male subjects averaging 24 years of age responded better to casein protein supplements.
References
- National Strength and Conditioning Association; The Wonders of Whey Protein; Marjorie Geiser, R.D., NSCA-CPT
- "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
- Colorado State University; Nutrition for the Athlete; J. Anderson, et al.; December 2010
- "Journal of Physiology"; The Rate of Protein Digestion Affects Protein Gain Differently during Aging in Humans; Martial Dangin, et al.; June 2003
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