The Best Muscle Building Protein
The body requires protein to build muscle mass. This is at the very core of basic of bodybuilding rules. To grow and repair themselves after each training session, your body uses proteins that you have consumed. In this article we discuss how you can use proteins to help you achive your bodybuilding goals.
Step 1 - Know Your Proteins
There is no substitute for knowledge, so take time to learn why it has to be protein you use to repair muscles. As you workout, your muscles are basically torn a little as they expand. This needs to be reapired ands there is only one thing that can repair this broken muscle. Yes, you got it - protein. If you do not have enough protein in your diet the muscles will not repair correctly and will not build correctly - resulting in you not packing on the muscle mass your workouts should produce.
Step 2 - Shake It Up
Start using whey protein. Most bodybuilders understand the importance of protein and regularly eat high protein foods such as tuna. But, sometimes, this is just not enough and it needs to be supplemented. This is where protein shakes come in. Use powdered protein supplements to enhance your protein intake so you maintain the correct levels for muscle building.
Step 3 - The Pound Rules
The pound rule of thumb for bodybuilders simply states that, everyday, you should consume approximately 1.5 grams of protein for every pound of body weight. You may be wondering how you are going to consume that much protein. If you are, then don't forget the protein shakes.
Step 4 - Casein Protein
Casein protein (prnounced kay-seen), such as found in cottage cheese, is something you should use as it is used in the body much slower than other proteins. Becuase of its slow acting release, it can be used prior to training and right before rest or bedtime so that the body does not "feed" on its own muslce when it needs a protein source.
How Casein Protein Works
Casein protein is the dominant protein of milk. It makes about 80% of the protein in cow’s milk, with the remaining 20% being whey. It is extracted from the milk through none chemical based filtration method which increases the amount of bioactive milk peptides. That, in turn, helps support increased immune system function and well as to increase muscle growth. Casein protein has an excellent amino acid profile and is known for its extremely slow digesting properties.
It is known as a slow digesting protein because it forms into a gel in the stomach, which results in a slow release of amino acids into the blood stream over time. Research has shown that after you consume casein, you reach a peak blood amino acid level and protein synthesis in 3 to 4 hours. The total release of amino acids in the bloodstream can last as long as 7 hours after consumption. In comparison, whey protein, reaches a peak in blood amino acid level and protein synthesis in about 40 minutes and the total release ends in about 60 minutes.
As casein protein enters the blood system slowly, it has a very snall impact on protein synthesis. It has a powerful effect, however, in suppressing breakdown of protein. Which, for us bodybuilders, means it’s an excellent muscle sparing protein. Muscle growth is relient on balancing protein synthesis and protein breakdown. So, to tip the balance in your favor, you should increase protein synthesis and decrease protein breakdown. You can do this by supplementing your diet with whey protein (fast absorption/promotes protein synthesis) and casein protein (slow absorption/suppresses protein breakdown).
How To Take Advantage Of Casein Protein
To take advantage of whey and casein proteins, you must use them at the right times. Casein protein is the only protein you should take immediatly before bedtime. This is because your body needs to be sustained without food for 6 to 8 hours during sleep. You don’t want your hard-earned muscle being reduced in your sleep, so a slowly released protein is the way.
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