How to use protein for bodybuilding

Written By The HealthMeth Team - Updated On Friday, February 4, 2022 6:00 PM

How to use protein for bodybuilding

Some people want to consume protein supplements. Protein supplements are among the most commonly consumed supplements for building muscle. They are available in powder, capsules, shakes, and bars. [1] [2] Here are some general tips for how to use it: [1] [3]

  • Consult a physician or dietitian before using protein supplements.
  • Choose a high-quality protein supplement.
  • Consuming protein powder as a shake during breakfast, or in the form of a porridge plate, or it can be eaten in the form of a shake as a healthy and filling snack between the main meals.
  • Consuming protein powder within 30 minutes of completing exercise, as this may help reduce muscle loss and speed up recovery after exercise.
  • Consuming only protein powder once a day. And that is unless the person is preparing for a bodybuilding competition, or consuming small amounts of protein during his diet, but when increasing physical activity, the protein intake must be increased.
  • Mixing flavored protein powder with water according to the instructions on the product package, [1] and it can be said that it is not always necessary to use only water to mix the powder, although mixing it with water helps speed up the protein's access to the muscles. [3] Protein can be combined with milk , or one of its alternatives, instead of using water, resulting in a creamy shake similar to the consistency of a milkshake, and a person can prepare a protein shake with different flavors by combining the powder with one serving of fruit or a tablespoon of bean butter. Sudanese , and other useful ingredients. [4]


It is worth noting that there are many different flavors of protein powder, which differ according to the ingredients and source of the protein itself, and many companies use flavorings or other materials that are prepared by specialized food scientists to enhance the flavor of the powder and produce flavors other than those usual flavors; As chocolate, vanilla, and strawberry. [4]


How to choose protein for bodybuilding

There is no information about how to choose a protein for bodybuilding in particular, but in general it is advised that athletes check the biological value , known as BV, for the protein powder to be chosen, and this value expresses the effectiveness of the body's use of the acquired protein From food, the biological value of 100 indicates that the body can benefit from all the available protein. Here are some types of protein powders and their biological values: [5]

  • Whey Protein : Whey It is one of the types of proteins extracted from milk, and it contains all the essential amino acids , which the human body cannot manufacture alone and needs to consume from food, and its biological value is 104. This makes it an excellent source of protein that the human body can use.
  • Casein Protein: (Casein); This slow-digesting protein is extracted from milk, and it contains all the essential amino acids, such as whey as well, but its biological value is less. It is 77.
  • Soy protein: which is a good vegetarian alternative to casein and whey protein , and it also contains all the amino acids, but its biological value is less than them. Where it is 74.


When choosing a protein shake, it is recommended to pay attention to three important things: [3]

  • Ensure that the protein is of high quality. Like whey, or something else.
  • Checking the purity of the product, and its free from sugars or unnecessary additives.
  • Ensuring the mixability and ease of dissolution of the protein powder, as well as choosing the flavor that the person prefers.


For other types of protein, read the article Types of proteins for bodybuilding .


When can bodybuilders eat protein

There is no specific time for protein intake by bodybuilders, but in general some people indicate that the appropriate time depends on the health and fitness goals that a person wants to achieve, and some may prefer to consume it at a specific time of the day based on their desire to lose weight , or build Muscles, or preserving them, but this is not supported by scientific studies confirming it. [6] [7]


And if the goal of a person taking protein supplements is to build muscle , then the best time to achieve optimal growth is still being researched, but the International Society of Sports Nutrition notes that consuming protein at any time up to two hours after exercise is appropriate for boosting muscle mass building. Some athletes may recommend consuming protein supplements 15 to 60 minutes after training, noting that this is an ideal period to get the most out of the nutrients. Like protein, but this is not confirmed by scientific studies, and on the contrary, a review published in the Journal of the International Society of Sports Nutrition in 2017 showed that this period extends for a much longer period of time than previously thought. [6] [7]


For the average person, research has shown that practicing resistance exercise and consuming protein in sufficient quantities is more important than time consuming it, as found in a statistical analysis that included 23 studies, published in the Journal of the International Society of Sports Nutrition in 2013, [8] and from On the other hand, exercise while fasting ; As practicing it before breakfast, it may make a person benefit more if he consumes protein shortly after exercise. This is because the body has not received it for a while, [6] [9] and it must be noted that more studies are needed to determine whether there is an effect of the time of protein intake for the bodybuilder, and the appropriate time to take it.


For more information on when to eat protein, read our article on The Best Time to Drink Protein .


A look at the benefits of protein for bodybuilding

There is protein in every cell of the body, and is configured from a link group of amino acids within the long chains, and contributes to the different order of these acids in determining the role of the resulting protein, it is worth mentioning that there are 20 different kind of amino acids, [10] It should be noted Protein is an essential component of the diet, and it is involved in building and repairing all types of tissues in the body. Like muscles, so bodybuilders can boost their performance by including protein-rich foods in their diets or snacks, yet some people prefer to use protein supplements. [2]


For more information, read our article on The Benefits of Protein for Bodybuilding .


How much protein does a bodybuilder need

A person should determine his nutritional needs before using protein powders, as they can be consumed in the event that he does not get sufficient amounts of protein from his diet , [1] and it should be noted that the recommended amount is ; For the average person, protein is 0.8 grams per kilogram of weight. [11]


As for bodybuilders, the required quantity and dosage varies depending on several factors, including; Age, body composition, exercise volume, and total energy consumption, in addition to the training status of the athlete, and the determination of this amount differed, with some indicating that the daily recommended amount ranges between 1.2-1.3 grams of protein per kilogram of body weight. [12]


While others reported in recent recommendations that the average amount of protein recommended for athletes ranges between 1.4 to 2 grams per kilogram of a person’s weight per day, for people who practice resistance exercises and aim to increase muscle mass. Bodybuilders are usually higher. [13]


For more information, you can read How much protein a day bodybuilder needs .


References

  1. ^ A b c w Jayne Leonard (18-9-2018), "What are the benefits of protein powder?" , Www.medicalnewstoday.com , Retrieved 23-10-2020. Edited.
  2. ^ A b "Bodybuilding And Sports Supplements: The Facts" , Www.nhs.uk , 2-8-2018, Retrieved 21-10-2020. Edited.
  3. ^ A b v Juliet 's McGrattan (20-12-2019), "Protein Powder: Benefits, What To Look For And How To Use It" , Www.netdoctor.co.uk , Retrieved 23-10-2020. Edited.
  4. ^ A b "How To To the Choose The . Best Protein For the Powder You" , Health.clevelandclinic.org , 12-6-2020, Retrieved 23-10-2020. Edited.
  5. Charlotte Lillis (25-6-2019), "What are the best ways to eat more protein?" , Www.medicalnewstoday.com , Retrieved 23-10-2020. Edited.
  6. ^ A b v Ryan 's, Raman (6-2-2018), "When Is The . Best : Time To Take - Protein?" , Www.healthline.com , Retrieved 23-10-2020. Edited.
  7. ^ A b Chad Kerksick, Shawn Arent, Brad Schoenfeld and others (29-8-2017), "International Society of Sports Nutrition position stand: Nutrient timing" , Journal of the International Society of Sports Nutrition , Issue 33, Folder 14. Edited .
  8. Brad Schoenfeld, Alan Aragon, James Krieger (3 December 2013), “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis” , Journal of the International Society of Sports Nutrition , Issue 1, Folder 10, Page 53. Edited.
  9. Hannu Pitkanen, Tarja Nykanen, Juha Knuutinen and others (5-2003), “Free amino acid pool and muscle protein balance after resistance exercise” , Medicine & Science in Sports & Exercise , Issue 5, Folder 35, Page 784-792. Edited.
  10. Moira Lawler (12-6-2019), "What Is Protein? How Much You Need, Benefits, Sources, More" , www.everydayhealth.com , Retrieved 10-21-2020. Edited.
  11. Daniel Pendick (18-6-2015), "How much protein do you need every day?" , Www.health.harvard.edu , Retrieved 23-10-2020. Edited.
  12. Ralf Jäger, Chad Kerksick, Bill Campbell and others (20-6-2017), “International Society of Sports Nutrition Position Stand: protein and exercise” , Journal of the International Society of Sports Nutrition , Issue 20, Folder 14, Edited.
  13. Alex Ribeiro, João Nunes, Brad Schoenfeld (26-4-2019), "Should Competitive Bodybuilders Ingest More Protein than Current Evidence-Based Recommendations?" , Sports Medicine , Folder 49, Page 1485--1481. Edited.