Significance of Proteins for Bodybuilders
June 11, 2009
The process of body building entails consumption of enormous energy by the body. For individuals indulged in body building activities, sufficient intake of protein in daily diet is necessary as protein helps in repairing and formation of novel cells which are required to generate enzymes as well as hormones that further aids muscles to develop. The proteins can be sourced from diverse products like meat, fish, eggs, milk, cereals, fruits etc. As per the medical journals, for body builders it is necessary to consume protein rich foodstuff in short intervals during day as it aids in rapid muscle growth. In general, proteins are classified as per their biological values (BV) for instance beef and cow milk contains 80BV and 91BV respectively.
For individuals indulged in body building activities, it is advised that they should consume protein supplements in addition with natural proteins to avoid the excess calories, carbohydrates and fat. It is best to consume protein supplement prior to the training sessions and after sessions 2-4 times a day excluding major meals to get the maximum results.
Post training sessions a liquid meal containing ample proteins and carbohydrates should be consumed to inundate the stretched muscles with amino acids and to improve protein synthesis. As per the researchers, consumption of 1.4 gm protein for every kilogram of lean body weight is required to initiate the process of protein synthesis.
The protein also acts as a controlling agent for body insulin and energy levels when coupled with carbohydrates. Controlling the body insulin and energy levels is of utmost importance to develop a muscular physique. The timing of protein consumption is of great essence for an advanced bodybuilder i.e. right protein on right time. Protein timing is divided into five categories which are upon waking, during day, prior to training session, post training session and before sleeping.
Upon waking, a diet of protein shake followed by the normal breakfast should be taken. During day refers to small liquid protein rich diets at short intervals. It is must to take proteins at least 2 hours before the session and a liquid protein rich diet immediately after session. Lastly, a drink containing mixture of both whey and a slow releasing protein such as micellar casein should be consumed before going to bed for sleep.
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