Proteins are the body’s most important structural material, composing much of muscle, bone, enzymes, some hormones, and cell membranes. Proteins are constructed of amino acids.
Nine of the twenty amino acids found in food are considered essential in the diet because the body cannot make them. These essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptohan, and valine.
The following foods are quality protein choices for the bodybuilder’s diet: eggs, chicken breast, turkey breast, fish, and lean red meats. If finances permit you to do so, I would highly suggest buying organic poultry, grass-fed meat, and cage-free eggs. Fish should be wild caught, not farm raised.
Quality protein supplements are convenient, work well, and often are more economically feasible than buying the aforementioned protein sources is.
Whey protein powder, casein protein powder, and egg protein powder are conveniently available. Generally, multi-blends are preferable.
Avoid soy protein powder because, aside from not being a complete animal-based source of protein, numerous studies have shown that it lowers testosterone levels. As a bodybuilder, you definitely do not want this.
Vegetarian and vegan athletes can have difficulty consuming adequate protein. Because they are not eating complete animal sources of protein, it has been suggested in many nutritional journals that these athletes need to consume 10% more protein than their animal product-eating counterparts do.
Generally, with intense bodybuilding training, 1 gram of protein per pound of bodyweight is the minimum recommended. For vegans or vegetarians, the minimum is 1.1 grams of protein.
Some crucial points to remember about protein:
• Protein is essential for growth and recovery.
• Branch-chained amino acids (leucine, isoleucine, and valine) are required to keep muscle breakdown to a minimum.
• High-quality protein should be consumed, such as grass-fed beef, fish, lean poultry, and cage-free natural eggs with 350 mg of omega-3 fats minimally per egg. Unless you are on highly restricted calories, eat the yolk.
• Consume protein with every meal.
• High-quality protein supplements can be used, but remember the real thing is always better than a synthetic product. The key-word is supplement, not substitute. Consider natural foods as a supplementation option whenever they are available.
• Not all protein is created equal! Protein in whole dairy products and fatty meats is difficult to digest, if your body even digests it at all. Stick to lean, natural sources of protein.
