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[W692]Whey And Casein Protein

by David Monyer, Dav

The popularity of supplemental protein has grown for many reasons. Let's look at a typical 200 pound bodybuilder. Our bodybuilder must consume 1 to 1.5 g of high quality protein per pound of body weight each day. That works out to 250-300 grams of protein every day. This protein intake should be divided into 5 or 6 meals to be consumed throughout the day. Six meals per day, our bodybuilder needs to consume an average of about 40 g of protein at each meal.

Let's look at the protein content of some common bodybuilding foods:

8 ounces of various steaks: 45g protein, 10g fat

6 ounces chicken breast: 40g protein, 2g fat

6 ounces Turkey breast: 30g protein, 1g fat

8 ounces pork chop: 30g protein, 6g fat

4 ounces hamburger (90%): 15g protein, 10g fat

1 can chunk light tuna (6.25 oz): 40g protein, 1g fat

1/2 cup cottage cheese: 12g protein, 2g fat

1 large egg: 6g protein, 3g fat

Using a combination of these excellent foods, you can easily meet your requirements for 3 or 4 of your 6 meals each day. Preparing six meals every day utilizing these foods, however, would cost a lot of time and money!

This is why supplemental protein comes into play. They provide you with a quick, convenient, and relatively inexpensive way to add those extra 2 or 3 proteins servings each day. Fortuneatly, most of the better protein powders taste great! Protein powder supplements come in many different types, formulations, and flavors.

Protein consists of amino acids, which are the very building blocks of muscle tissue. There are 22 amino acids, some of which the body can make on it's own, and some that must be provided in the diet. The combination of the different amino acids in a protein source is called the amino acid profile. Each type of protein has a different amino acid profile. This is why it is best to eat a variety of proteins sources as well as use a variety of protein powder supplements. The most popular types of protein powders are whey, casein, egg, and soy.

Whey protein is by far the most popular and most heavily used protein supplement. Whey protein is cheaper per gram of protein than most other types of protein. Whey protein is absorbed very quickly by the digestive system and reaches the muscles quickly. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours during the night and you want to get it in your bloodstream right away. Use whey protein immediately following a workout because this is the most important time to take in a large quantity of protein and you want to get to your muscles as soon as possible.

Casein protein is a bit more expensive than whey protein, but is absorbed at a much slower rate. This fact makes casein protein the supplement of choice right before bedtime. A generous serving of casein protein can provide your muscles with a steady supply of protein for 5 to 6 hours as opposed to 1 or 2 hours for whey protein. Casein protein is also an excellent choice if you think it may be a long time before your next protein serving.

Egg protein is not nearly as popular as whey or casein mostly because of its cost. It is, however an excellent supplement with a high BV (Biological Value is used to indicate how much of the protein is actually used by the body) and excellent amino acid profile. I like to add egg protein to my whey and casein shakes for variety or occasionally as a substitute.

Soy Protein, which comes from the soy bean, while popular with vegetarians, is slightly inferior to whey, egg and casein protein. While this may be true based upon its incomplete amino acid profile, it is still an excellent way to add variety to your protein intake, and is recommended as an addition to your overall supplement diet.

Protein supplements are by far the most popular supplement in the bodybuilding world. I suggest purchasing from a name brand to be sure you are getting a quality product. If you are new to bodybuilding and supplements, some of the top selling quality brands are BSN, MuscleTech, Optimum Nutrition, Twinlab, Cytosport, EAS, and the list goes on. I recommend trying several different brands and flavors until you find one you really like. I will occasionally switch brands just for variety and possibly if I come across a good sale!

There are many protein role players when it comes to bodybuilding muscle supplements. Casein protein is one that many people are familiar with but are unsure how it measures up to other proteins such as whey protein. Casein protein is a by-product of the cheese making process much the same as whey protein. These are also the two proteins that are most often compared in research studies.

Casein protein is derived from milk products. In fact, after casein protein curdles during the cheese making process, it is collected and processed into supplemental form. The quality of casein is the most imperative issue surrounding this supplement. The grade of casein protein can be very high or very low. The casein protein that is low in quality is often labelled as caseinate or calcium caseinate. Caseinate is collected before the protein has curdled which makes it a low end product.

Casein protein is less expensive than most protein products because it is the least refined of all the milk protein supplements. The effects of not being extra refined is that it moves more slowly throughout the system. This allows for a higher absorption rate of the amino acids and the effects to be present longer. This basically means that the protein is capable of providing a full effect when using it as a meal replacement. In fact, it is among the best choices for meal replacements for that very reason. It is capable of sustaining the body for longer periods of time in between meals.

It would be ideal to be able to gain the necessary proteins from a regular diet of food but there are many obstacles that prevent today's society from doing that. Most people aren't able to prepare six meals a day that are loaded with protein due to busy schedules and work commitments. However, supplementing a meal or two with protein can be just the supplement that is needed to still provide the body with the required protein. Casein protein is believed to be the best replacement to actual food because it closely simulates food ingestion. Casein protein is considered 'heavy' in that it lasts longer and moves more sluggishly throughout the system. When food is not an option, supplement protein and provide the body with the strength from nutrients that it needs.

When seeking a protein supplement be sure to acquire it from a reputable manufacturer. The reason for this is that casein protein is separated from whey protein by using harsh acids. This creates a very low quality casein product and is certainly not one that is desired. Manufacturers that claim to sell high quality casein protein will proudly display their methods. These manufacturers use only whole milk to create protein and don't incorporate the use of acids or other chemicals. High quality casein protein will give enormous benefits to any fitness regime. Try it today and feel the difference!

Article Source : online workout tips

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Both David Monyer & Troy I. Degarnham are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

David Monyer has sinced written about articles on various topics from Whey Protein, Fitness and Whey Protein. David Monyer has written many articles on bodybuilding, having been involved in the sport for over 20 years. For information on supplements, training and equipment, visit:. David Monyer's top article generates over 27100 views. Bookmark David Monyer to your Favourites.

Troy I. Degarnham has sinced written about articles on various topics from Build Muscle, Supplements and Fitness. Troy Degarnham is the author and webmaster of http://www.bodybuilding-muscle-supplements.info, an informative website about Muscle Building Supplements. Troy I. Degarnham's top article generates over 2900 views. Bookmark Troy I. Degarnham to your Favourites.