Protein . . . it Does a Body Good
More specifically, protein . . . it does a muscle good. Our entire body is dependent on protein, our cells, hair, skin, organs, all rely on protein. But if your goal is to build significant and quality muscle, you will need to ingest protein. Protein is made up of amino acids, the all-important building blocks to building muscle. However, not all proteins are created equal. There is what’s called BV when considering types of protein, it stands for Biological Value. It is used to measure how well the body can absorb and assimilate protein. The higher the BV value of a protein source, the better.
Below is a list of examples of the BV levels for some protein sources:
110-159 - Whey protein - isolates
104 - Whey protein - concentrate (lactalbumin)
100 - whole egg
91 - cow milk
88 - egg white
83 - fish
80 - beef
79 - chicken
77 - casein
74 - soy
59 - rice
54 - wheat
49 - beans
So how much protein does your body really need? Some experts suggest dividing your body weight in half and eating that amount of grams of protein in a day. For example, if you weigh 200 pounds, you would need 100 grams of protein a day. Some experts will say that is too much protein while yet another group will tell you, you need more. If you’re involved in a serious weight training program, you will need more protein than the average person. Competitive bodybuilders generally consume one gram of protein per one pound of body weight. There are also many competitive bodybuilders who consume double and even triple that amount! You need to evaluate your muscle building goals and adjust your protein intake accordingly. Too much protein is not advantageous as it will add undue stress to your kidneys and is a waste of calories.
If you have trouble ingesting enough protein for your body through food, try using protein powders as a supplement. Keep in mind that they are just that, supplements. They are not to take the place of food, just to supplement or add to your existing diet. Try a high quality whey isolate base powder, one with high protein, low carbohydrates, and low in fat and calories. Avoid those that are meal replacements because they tend to be higher in fat and calories and look for those without artificial ingredients. If you need to gain weight, by all means go for the weight gainers with lots of added calories. Weight gainer powders should be used in addition to high quality meals. Other protein sources should come from low fat food sources such as lean meats, eggs, fish, and vegetables.
Whether you’re a competitive bodybuilder, an avid exerciser, or just maintaining a good quality health plan, start with concentrating on your protein intake. Your muscles and cells will benefit and you will find the results you’ve been looking for.