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A bodybuilder’s goal is to accumulate as much quality muscle as they are genetically capable of gaining.
Without question you have to train hard and eat your meals. You also need the proper supplements to aid in your quest. Being consistent with your bodybuilding lifestyle is crucial as well. If you had to choose which aspect of your bodybuilding plan you had to be most consistent with, it would definitely be your protein intake. This macronutrient makes muscle happen. Without it, you are fighting a losing battle.
The macronutrient protein is an essential nutrient comprised of a long chain of amino acids responsible for providing structure for most of the body’s tissues. Amino acids are considered the building blocks of protein. The more of those building blocks you have, the more lean tissue you have. Lean, healthy muscle tissue, is what we’re after and consuming adequate quantities of protein is how we get it.
Protein causes anabolism. This is a good thing. Anabolism is the direct affect of protein’s ability to create a positive, nitrogen-rich environment. Muscles grow in this environment. The amino acids in protein start to work by repairing the damaged muscle tissue caused by intense training. Your body begins to respond to both resistance training and the anabolic signals provided by protein ingestion, as long as specific amino acids are present. Whey protein is a rich source of these essential amino acids and helps to rapidly elevate plasma amino acids, providing the foundations for building and preserving muscle mass.
Several studies involving supplementation with whey protein have shown to be effective in augmenting the effects of resistance exercise, particularly when supplementation occurs within the hours surrounding the exercise training. Protein consumption and the accompanying hyperaminoacidemia stimulates an increase in muscle protein synthesis (MPS) and a small suppression of muscle protein breakdown. Beyond the feeding-induced rise in MPS, incremental additions of new muscle protein mass occur following intense resistance exercise, which over time, leads to muscle hypertrophy. Athletes take advantage of this paradigm – resistance training and eating to maximize the gains in their skeletal muscle mass. Recent evidence suggests that consumption of different proteins can affect the amplitude and possibly duration of MPS increases after feeding. This effect interacts and is possibly accentuated with resistance exercise.
When you create your diet plan, you should start with what protein sources you are going to use. Once you have chosen those sources then move on to the other macronutrients that will make up the remaining calories for the day. Typically speaking, you want to choose the cleanest protein sources available. These sources include but are not limited to:Lean cuts of beef
Something to consider is that not all proteins are created equal and the source you choose must coincide with the time you are consuming it. For example, the amino acid profile of red meat is different from a white fish source and a whey-based protein powder is different from a casein-based protein. Each has its specific function and using a variety of these sources is recommended.
THE TIMING OF PROTEIN INTAKE AROUND YOUR TRAINING IS VERY IMPORTANT – IMMEDIATELY AFTER TRAINING YOU SHOULD CONSUME A FAST DIGESTING WHEY PROTEIN ISOLATE LIKE ISOFLEX .
This post-workout feeding provides your body with the nutrients needed for repair and growth right away, leaving no time for atrophy to take place. Once you have downed this shake, wait about 45 minutes, then have a wholefood-based meal again.
A BODYBUILDER SHOULD BE EATING AT LEAST ONE GRAM OF PROTEIN PER POUND OF LEAN BODYWEIGHT.
This can add up to a lot of meals if you’re really big. Also, if time is an issue, then fewer meals with more protein is a better option. Many bodybuilders abide by the 1.5 – 2 grams of protein per pound of lean body weight to ensure they are getting their protein needs. Decide on what your goals are, pay attention to how your body reacts to the different amounts you eat, and then adjust protein intake accordingly.
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