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Training for muscle mass requires more
than just hard work, it requires protein, as much as 1 gram per pound
body weight per day for some individuals, but as you may discover,
consume enough protein without consuming too much fat is often a
problem. A solution to this problem comes in the form of protein
supplements. Protein supplements is a cost-effective and convenient means of
increasing protein intake without significantly increasing dietary fat,
which is important since meal frequency is
such as critical aspect of bodybuilding nutrition.
The variety of protein supplements
available at your local health food store is ample, and unlike
years past, today's supplements taste more like desserts than high
protein, low fat bodybuilding foods. But many of today's protein
supplements are more than just protein in a can; they are
nutrient dense supplements containing vitamins and minerals as well as
macronutrients such as protein and carbohydrate. Finding supplements
that fit your nutrient requirement as well as your taste can be a
valuable asset in your nutritional plan.
Considering the huge selection of
supplements that are now available, there are several factors that may
help you choose one. First, make sure you read the label. Some protein
supplements contain various amounts of carbohydrate, and although
carbohydrate enhances the conversion of dietary protein to muscle
protein, excessive carbohydrate also adds extra calories, making burning
fat more difficult. Consequently, counting the carbohydrates included in
your protein supplement is important if you are to maintain an accurate
account of your macronutrient intake.
Second, pure protein supplements that
are not consumed with a meal or added carbohydrate are not metabolized
efficiently. Research indicates that for protein to be utilized more for
protein synthesis than for energy production, it must be consumed with
additional calories, especially those from carbohydrate. This may be no
big deal if you are on a low-carbohydrate diet and expect a greater
portion of your dietary protein to be used for energy, but if your goal
is to get the most bang for your protein buck, make sure you include
carbohydrate with your protein supplement or consume your protein
supplement as part of a meal.
Third, there are three different types
of proteins typically used in protein supplements. Milk proteins (whey,
milk protein concentrate, and caseinate), egg and soy protein. All are
considered high quality protein, and although there is little scientific
evidence that suggests one protein source is better for muscle growth
than another, protein supplements that are derived from milk or egg have
gained the greatest acceptance among bodybuilders. But soy protein has
benefits that milk and egg proteins don't. Soy protein has recently
gained attention in the medical community because of research that shows
soy protein can lower serum cholesterol in some individuals. So for
bodybuilders who have problems with their cholesterol, soy protein may
be the best choice.
Remember that protein supplements are
not designed to be the sole source of dietary protein. A balanced whole
food diet is an important aspect of a healthy diet as well as a
bodybuilding diet.
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