Proteins are units which are involved in building up the body’s cells. The muscle cells are composed of basic protein structures known as amino acids.
A bodybuilder’s consumption of proteins is determined by the number of tasks they perform and whether they are taking any supplements. Three quarters of a protein gram per body weight should be the minimum protein intake for any bodybuilder. Nature dictates that 120 grams should be the threshold protein content for the average male.
It is advisable to choose meats which are leaner as they are richer in protein content. However, most people wouldn’t want to eat meals they might consider awkward such as ten eggs in the morning, two rump steaks in the afternoon and three chicken breasts in the evening. This is the reason why protein supplements in the form of shakes are becoming popular.
Now available in a wide array of flavors, protein shakes are now selling more than before. The protein shakes available in the market fall under two categories: MRP (Meal Replacement) and Protein Shakes. MRPs usually contain fat and carbohydrates, which makes them a lesser favorite for many bodybuilders. On the other hand, Protein Shakes have minimal carbohydrates and high-level protein, which makes them the preferred option.
In each protein shake are different types of proteins, of which 5 are the most important for body-builders. The different pros and cons of these proteins determine a great deal, the combination which each bodybuilder opts for.
Whey, a dairy protein, is reported to be the best of them. Rich in branched chain amino acids, whey stands as a standard via which all other proteins are assessed. Nonethless, too much of whey poses digestion problems and bloating associated with high lactose, since it’s a dairy product.
Casein, another dairy product, is popular for its ability to spend longer time in the stomach. In as much as it is no match to whey’s capacity in building muscle, it is the best protein to take at bedtime. All through the night, the muscle cells receive a steady supply of amino acids from the slow casein breakdown.
Egg protein, though quite costly, is easily digestible and has good bio-availability. Though with all the great qualities, the egg protein amino acid make-up is still not as good as that of whey.
The Genus protein, which is extracted from the yellow pea, stands out as a high quality vegetable protein. It contains the highest portions of glutamine and arginine, making it the best complement for whey. Its low levels of fat make this protein the simplest to break down.
Soy protein, is not a favourite at all due to its tendency to enhance fattening.
The best protein shake combination is a mixture of whey and genus protein.