Filed under: Fitness, Nutrition, Weightlifting | Tags: bodybuilding, eggs, Fitness, milk, muscle, power, protein, Weightlifting
Just like differences exist between saturated fats, polyunsaturated fats, and monounsaturated fats, different kinds of protein exist.
I’m not talking about the 22 amino acids, though understanding how they interact in the body is important. Rather, I am talking about digestion rates. Casein and whey are the two types of protein from dairy products and, since most fitness enthusiasts drink copius amounts of milk or protein shakes, we’ll cover these types first.
Whey protein is the most commonly consumed protein by athletes and bodybuilders. It is very fast metabolizing, only staying in the system for about 2 hours. For this reason it is best to consume right after you work out with some carbs.
Casien is another type of dairy protein. It is quite good for a fat burning cycle to consume instead of carbs. It has a strong thermogenoc effect and stays on the system for up to 6 hours. It will keep you full and is good to take after working out or right before you go to bed to ensure satisfactory muscle reconstruction.
Egg isolate is another valuable type of protein. It is the protein found in egg whites. Unlike other types of protein it has a 100% absorption rate. It lasts up to four hours in the body, making it ideal for breakfast consumption. By the time you hit your next meal, your body will be ready to use more protein.
Beef, chicken, and fish also have slightly different protein composition. Fish is the most easily absorbed, with chicken next, then steak.
In the words of Bill Pearl, probably the greatest vegetarian bodybuilder of all time, “Red meat is definitely not the secret to building muscle”. Keep your red meat intake low but the others high in order to avoid the ridiculous amounts of cholestrol and numerous bad effects.
Beginners should get 1.5g per pound of body weight each day. Advanced lifters may need up to 2g per pound to rebuild tissue.
Happy lifting.
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