Guide To Bodybuilding Supplementation. Part One: Protein.

  
     
  By Muscle Building Tips
  
   
     
  Part One: Protein



Protein is made of amino acids, which are the basic building blocks of muscle. Protein is one of the most popular supplements, and should be a staple in every athlete's diet. Protein is available in powder form which is mixed with liquid (usually water or milk) or convenient bar form.

Dosage: 1-2 grams of protein for every pound of bodyweight (taken throughout the day). For example, if you weigh 175 pounds, you would take between 175 and 350 grams of protein each day.

There are five major types of protein:

1. Whey. Whey protein is isolated from whey, which is the liquid material created as a by-product during the making of cheese. It is absorbed fast - within 30 minutes. This makes it the best choice for post-workout.

2. Casein (milk). Casein is absorbed much slower - about 2-8 hours. Casein is best taken before bedtime so it is absorbed while you sleep.

3. Egg (albumen). Egg protein is absorbed at a medium pace, making it a good choice for anytime during the day.

4. Soy. Soy protein is derived completely from plants, so it is a popular choice with vegetarians. Soy also has heath benefits for women.

5. Blends. Many products are available that contain a blend of two or more types of protein; these blends are designed to be taken anytime during the day.

In addition, each type of protein falls into one of two main categories:

a) Low Carb: For those trying to lose or maintain weight.

b) Weight Gainer: For those trying to bulk up and gain weight.

  
   
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