Proteins are foods that are literally involved in the task of building up and repairing the body muscle tissue. 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. Protein levels for all bodybuilders should always be above 3/4 of 1 gram per body weight. For the average male, daily protein intake should be 120 grams.
Lean meats should be prioritized over the less lean ones due to higher protein content. However, not many have the courage to take unusual combinations on their list of meals in the name of adding up to their daily protein need. It is for this cause that protein supplements packaged in protein shakes have become very common among bodybuilders.
Coming in diverse flavors, protein shakes are now up for grabs 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. Protein Shakes make work easier, as compared to MRPs, thus being the favorite for many bodybuilders.
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, which is a protein concentrated from milk is the most popular protein of the five. Whey is used to compare the standards of other proteins mainly due to its high content of branched amino acids. Nonetheless, pure whey products contain too much lactose, which causes difficult digestion and bloating.
Casein, also from milk, is known for taking longer digestion periods 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. The muscle cells remain well fed even during a long night’s rest.
The egg protein, which is quite expensive, serves as a greatly bio-available protein with easy digestibility. Though impressive, its amino acid profile is not as good as that of whey.
Genus protein is vegetable based, originating from the yellow pea. It contains the highest portions of glutamine and arginine, making it the best complement for whey. With very low fat levels, it is the easiest to digest.
Soy protein, is not a favourite at all due to its tendency to enhance fattening.
Therefore, the best combination is a blend of whey and genus proteins.