Know The Benefits of Protein Supplementation
Consuming enough protein for muscle growth remains the number one priority for all bodybuilders from the beginner to an Olympia contender.
Every pro knows that protein is an essential bodybuilding nutrient. It’s basically the first real lesson every dedicated lifter learns on their quest for head-turning size and shape.
So why is it that so many dedicated trainees fail to consistently get enough of this second-to-none mass builder? There are several reasons:
- The kind of basic nutrition that gets results is usually the first casualty once the novelty of a new training program has worn off.
- Life gets in the way and you begin to wonder if getting your one gram of protein per pound of bodyweight is really all that important when faced with the task of weekly meal prep. Lifters lose sight of the bodybuilding fundamentals that got them where they are in the first place.
- Consuming enough protein can be tiring and all-consuming; pounding down six full-fledged protein-rich meals per day takes time, effort, and dedication.
It’s easy for many iron devotees to miss one or more of these meals – one of the biggest mistakes a gains-focused lifter can make.
Fortunately an increasing emphasis on protein supplementation has made life a lot easier for today’s muscle-hungry bodybuilders. With an array of protein products to offer, reputable companies are keeping bodybuilders well-nourished, anabolic, and less likely to deviate from their recommended protein intake.
Whether whole foods dominant, supplement-heavy, or a combination of both, a protein rich diet is a non-negotiable bodybuilding requirement.
If a bodybuilder begins slipping on their protein intake for any of the above reasons, you can be sure that limited gains will shortly follow. Here are three major reasons why serious iron athletes must get their daily protein quota.
ESSENTIAL FOR MUSCLE BUILDING
Protein is simply a long chain of amino acids all connected together. Once digested, these muscle-enriching amino acids flood the body. The body then reassembles these amino acids into the specific proteins that build muscle.
Given the body can only process a certain amount of dietary protein at a time (30-50 grams every 2.5 to 3 hours depending on an individual’s size and activity level) the protein needed for muscle repair must be of the highest quality. Vegetable and soy proteins, for example, cannot replace those of a higher biological value such as eggs, chicken, fish and whey protein isolate.
Related: 43 Best High Protein Recipes Anyone Can Cook
The muscles are in a constant state of reinvention; either shrinking or growing depending on the degree of stimulation during resistance training. Enough aminos from digested protein will result in protein synthesis and muscle growth. Protein synthesis is enhanced whenever a protein-rich meal is consumed. But, not just any old protein source will do.
Of the 20 aminos needed for protein synthesis (9 essential, which must be ingested, and 11 non-essential, which can be synthesized in the body), the branched-chain amino acid leucine is most anabolic of all 5.
To fully enhance muscle anabolism, a recommended 2-3 grams of leucine per meal must be included. While a 300 gram serving of chicken provides 2 grams of leucine, a scoop of whey protein provides the full 3 grams 5. Even though both protein sources are of a high biological nature, it is clear that not all quality proteins are created equal.
The muscle amino leucine is so important that many bodybuilders supplement with\ leucine to stay anabolic for even longer.