Bodybuilding: All About Proteins

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It is said that bodybuilding is 70% nutrition and 30% workouts. Without proper nutrition, the muscles won’t grow, neither will the body come to a good shape. This article will focus mainly upon various proteins and their effects on the body in terms of growth and muscle gain.

Bodybuilders talk in terms of weights and proteins. Ultimately proteins are the ones which make muscles. Delivering the body a constant amount of protein throughout helps in real time growth. For an average guy weighing 70 kg, the daily protein intake should be at least 100 grams a day in order to support the muscle growth and maintenance. But yeah, excess of proteins could be harmful. At a time, human body can’t digest more than 30 grams of protein. The best time to consume proteins is after the workouts. At that time, when muscles are fatigued, they need a lot of proteins to rebuild those muscle fibers, this time even bigger and stronger.

Here are the five different kinds of proteins scientifically proven to build muscles:

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  1. Whey Protein. It is the best as well as the most used source of protein with the best nutritional value as well as better efficiency for absorption in the body. Whey protein is a combination of various smaller sub-proteins. It also helps in building up the immune system. The best thing is that whey protein is completely veg, as it’s isolated from milk and its derivatives. It contains all those nine essential amino acids which our own body can’t synthesize and thus dependent on external sources. Here is a point by point factoid upon why should you use whey:
  • It’s digested and implemented in the body in a very little time.
  • It promotes the secretion of anabolic hormones which improve growth in the body.
  • It boosts up the level of insulin in the body. Insulin is what regulates the sugar and fat level, and thus in your body, the level of fat is reduced!
  • Everyone can use it without any side-effects. Yeah, the lactose-intolerant people can also use whey. They just need to take more of pure whey protein isolate supplement.
  • Whey protein can be combined with any other supplement to enhance its effect on the body.

Around 30 grams of whey protein post workout is the best time.

  1. BCAA. BCAA or branched chain amino acids are important because they directly get implemented into the muscles rather than passing through all those liver processing phase. The science is simple, you take BCAA, its level in the blood vessels will increase, the body will shut down the degradation of proteins and completely rely on fats for the production of energy (yeah, proteins too are sources of energy).

Around 4 grams of BCAA, thrice a day is the most optimized intake schedule for muscle gain, especially before and after the workout.

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  1. Creatine. Induces muscle hypertrophy, that is, they increase the size of the muscles. Coming to the science part, the cells of the body produce the energy from ATP. ATP molecules are present in every human cell. When the body runs out of ATP, creatine comes to action. It gives that extra boost of energy and while working out, you are able to perform more reps at even more intensity. So, indirectly it helps to improve your strength. Moreover, creatine molecules are known to hold water molecules. So, in your muscle cells, they add up more water and the muscles appear to be bigger than ever.

Human body has some natural level of creatine, but in most cases, that’s not enough for people involved in heavy intensity training.

Some good sources of creatine are red meat and green vegetables. Chickens also provide a good amount of creatine.

About 4 grams of creatine a day is enough. And it should be taken before the workouts, so that they start working when you start tiring!

  1. Glutamine. Proteins are made from Amino Acids. Arrange amino acids into long sequences and you’ll get a protein. There are 20 different kinds of amino acids, some of them our body can make on its own while some has to be taken from outside. Our body can make glutamine but in small amounts, so, their external supplementation becomes very important, especially for a bodybuilder. One extra benefit of glutamine is its positive effect on the immune system. It’s been scientifically proven that uptake of glutamine before bedtime increases the levels of the growth hormone in the body.

4 grams of glutamine thrice a day is the best implementation. The timings could be at bedtime and before and after the workout.

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  1. Beta-Alanine. They help in the high intensity workouts by increasing the capacity of muscles to work hard under high resistance.

The problem that most of the people involved in strength training face is the accumulation of lactic acid in the muscles, which induces cramps and fatigue making it hard to train further. Beta alanine slows down the accumulation of lactic acid and hence the person is able to perform longer.

2 grams of beta alanine a day, before and after workout with other supplements like creatine, glutamine and branched chain amino acids works the best.

 

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