What role do proteins play in muscle building?
Proteins are the building blocks for muscle building. During the digestive process, they are broken down into individual amino acids, which are then used by the body to synthesize new body protein.
This includes the protein that the body uses to build muscle. Therefore, without sufficient protein intake, muscle building is not possible.
What protein powders are available?
Protein pow ders differ first of all according to the raw material from which the protein is obtained. Possible sources of protein powder are especially milk, egg white and soy.
Whey protein and casein
Protein in milk consists of two (main) types of protein. These are whey protein and casein. This results in two protein powders with different properties.
Whey protein is obtained from whey protein.
- It has a high content of BCAA, and the maximum amino acid level is reached already 20-40 minutes after the protein drink. Due to the rapid absorption, there is a stimulation of protein synthesis.
- Whey protein is particularly suitable for intake in the morning and before and after training, when a quick protein supply is desired.
- A distinction is made between Whey concentrate and Whey isolate. Whey protein isolate is more complex to produce and contains less carbohydrates and fat than Whey concentrate.
Casein, on the other hand, is obtained from milk casein, which is also found in lean quark and cheese.
- In contrast to Whey Protein, casein is utilized very slowly. The amino acid level reaches its maximum after ingestion of casein only after 3 - 4 hours.
- It is therefore ideally suited as the last protein meal before going to sleep. This provides the body with a continuous stream of amino acids over a long period of time, which can then be used for muscle repair processes during sleep.
- Furthermore, casein has a strong anti-catabolic effect and is therefore superior to Whey Protein in the context of a diet.
- Micellar cas ein and calcium caseinate can be found on the market.
Egg Protein (also: egg protein or egg albumin) is just as high quality as Whey Protein. While milk proteins have the disadvantage that you draw some water with it, this is not the case with Egg Protein. This is why it is often used in a competitive diet. Egg Protein can also be used by people with lactose intolerance without any problems.
Soy protein is purely vegetable and is a high-quality alternative to animal protein. This makes soy protein especially interesting for vegetarians, vegans and people with lactose intolerance. In the past, soy protein was considered inferior, but now it has "established" itself. Soy protein also contains saponins, phytosterols and isoflavones, which is said to have a positive effect on cholesterol levels, among other things. There is soy concentrate and soy isolate, in bodybuilding one uses usually isolate.
A multi-component protein is a combination of different types of protein. A good combination is for example Whey Protein, Casein and Egg Protein. You combine the fast, anabolic effect of Whey with the slow, anti-catabolic effect of Casein. By adding Egg Protein, the overall amino acid profile becomes even more balanced and therefore improved.
What is the recommended amount of protein for bodybuilding?
The recommended protein intake for bodybuilders is at least 2.2 grams of protein per kilogram of body weight per day, and this value has been confirmed by recent scientific studies. Since this amount can be supplied only with difficulty through the normal diet, the use of a protein powder offers itself.