In the Greek language ‘Protein’ means of first importance. What was true for the ancient Greeks also rings true for today’s bodybuilders and strength training athletes. Protein makes up approximately 80% of human dry body weight. It is abundant in skin, hair, eyes, nails, teeth, hormones, blood, immune system, connective tissue and most importantly lean muscle tissue.
Weight training, or any high intensity resistance training causes breakdown or micro tears (damage) in muscle tissue. This causes muscle discomfort, but is also the stimulus for muscle growth. The recovery or rebuilding of micro tears is a process that takes 3-5 days, depending on workout intensity and muscle size, i.e. 3 days recovery for smaller muscle groups (biceps, calves, shoulders triceps) and approx 5 days for larger muscle groups (quads, chest, back).
Recommended protein intake 2.5g to 3g of protein per kilo of body weight per day. (e.g. 100kg bodybuilder needs 250-300g of protein per day.)
Protein should be taken every 2 to 3 hours. 25% of daily protein intake however should be consumed within 30 minutes of finishing training in liquid form. Stop wasting time in the gym. Maximise your efforts . Place importance on your protein intake if muscle growth is your goal. Be disciplined, be focused, stick to the game plan!
Top protein foods
- Grass-Fed Beef
- Organic Chicken
- Wild Salmon
- Tuna fish
- Organic DHA-Enhanced Eggs
- Cottage cheese
- Tempeh
- Almonds
Best supplements to help your diet
Whey proteins are the best alternatives to protein foods such as chicken, steak, fish and cottage cheese. As Whey is faster absorbing than most meats and dairy, and has a higher absorption rate, they are ideal first thing in the morning and pre and post -workout. Whey Protein is the collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow”s milk. It is typically a mixture of beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%), which are soluble in their native forms, independent of pH. Whey has the highest biological value (BV) of any known protein.
The protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important disease-fighting effects. In addition, whey protein is easily digestible.
Whey protein powder typically comes in three major forms: concentrate, isolate, and hydrolysate.
- Concentrates contain a low level of fat and cholesterol but, in general, have higher levels of bioactive compounds, and carbohydrates in the form of lactose they are 29%-89% protein by weight.
- Isolates are processed to remove the fat, and lactose, but are usually lower in bioactive compounds as well they are 90%+ protein by weight. Both of these types are mild to slightly milky in taste.
- Hydro Isolates are predigested, partially hydrolyzed whey proteins that, as a consequence, are more easily absorbed, but their cost is generally higher. Whey protein hydrolysate also tends to taste quite different than other forms of whey protein, usually in a way that many find undesirable but can be masked when used in beverages.
Directions of Use: Take 1-2 scoops depending on body weight with breakfast, 60mins before training and immediately after training. For best results you must include a fast-acting or blend of carbohydrate sources in your post-workout shake. Try a 50;50 ratio of protein:carbs. If your goal is to increase size or faster recovery then increase your carbohydrate portion from there.
For more information visit bodybuilding supplements Australia.
Posted in 
