Given that it’s the primary building material for the human body, it stands to reason that any form of intense physical activity such as bodybuilding that increases muscle tissue synthesis will undoubtedly increase the demand for protein. The question though is, does a normal healthy diet provide enough protein for bodybuilders? The answer is, it all depends.

How much?

For many years, there has been an ongoing debate concerning the amount of protein humans require. This argument has been re-energized in recent years because of the success of many popular high-protein weight-loss diets. The current Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day. But for decades bodybuilders and other athletes have ignored the RDA’s for protein and consumed amounts far in excess of the government's recommendations. Although it took time, there now exists some quality research to show that the RDA levels for those involved in athletics are inadequate and may in fact slow recovery times or limit muscle growth. It is generally accepted that endurance athletes should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day. Strength and power athletes need more and are recommended to consume protein between 1.4 and 1.8 grams per kilogram of body weight per day (1). These values are still below what bodybuilding experts consider to be the Holy Grail value of protein requirements, which is 1 gram per pound of bodyweight.

As soon as the creatine levels inside muscle cells is increased, much of the water surrounding the cells is drawn inwards, thereby swelling the cells. The process is similar to filling a balloon up with air or water. Most users will gain 5 to 10 pounds of bodyweight during the first couple of weeks of creatine supplementing. This “super hydrated” cell state causes such “side effects” as increased muscle strength, and the appearance of fuller muscles.

Protein Sources

Although there are hundreds of rival protein products to choose from, they essentially all can be subdivided into three categories - whey, milk and egg, and soy.

Whey protein

Whey is one of the two major proteins found in cow’s milk, the other being casein. Why makes up about 20 percent of the total protein found in milk and is considered superior to most other protein sources because of its digestibility, bioavailability (the amount absorbed versus amount utilized by the body), and high concentrations of such proven muscle builders as branched chain amino acids and glutamine. From a practical point of view it also mixes easier than other protein sources which usually require a blender, and doesn’t seem to cause the bloating and gastrointestinal discomfort that other protein sources have reputations for.

Milk and Egg proteins

A few years ago we would have said that milk and egg proteins were far inferior to whey, but this is not the case any more. Refinement techniques have closed the gap to the point that you’re really not missing out on much if you opt for milk and egg over whey. Where milk and egg may lag behind whey protein is mixability. Despite better refinement procedures most milk and egg products still need to be mixed in a blender. Whey on the other hand can be mixed with a few swirls of a spoon. Milk and egg may also cause gastrointestinal problems for some bodybuilders because it uses whole milk. Many whey products have the lactose and other gastro upsetting culprits removed.

Soy Protein

As with older milk and egg proteins, soy protein has gotten a new lease on life. Despite being a plant protein, it’s one of the few plant sources that contain all the amino acids (most plant proteins are deficient in one or more amino acids). For this reason it’s considered a complete protein. Compared to high-end proteins like Whey Protein supplements, Soy Protein falls a little short in most respects. It doesn't mix as well, and its taste also falls a little short. Still, it has its benefits including lowering cholesterol and reducing heart disease.

By Bob Howard

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