Protein

A protein is any chain of amino acids. An amino acid is a small molecule that acts as the building block of any cell. Carbohydrates provide cells with energy, while amino acids provide cells with the building material they need to grow and maintain their structure. Your body is about 20% protein by weight. It is about 60% water. Most of the rest of your body is composed of minerals (for example, calcium in your bones).

As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create out of other chemicals found in your body. Essential amino acids cannot be created, and therefore the only way to get them is through food. Whey protein is the best source of amino acids available. It has a complete amino acid profile, no other protein source contains this. Amino acids are not only vital for many body functions, they are the building blocks of protein and are essential to muscle growth and recovery. Without adequate amino acids in the diet performance and muscle growth will be hampered.

If you dont get enough protein in your diet, then your body starts using its own sources of protein for energy.

And guess where your body gets the protein from? It starts eating away at your muscles - slowing your metabolic rate, reducing your strength AND bringing muscle growth to a grinding halt. Protein also plays an important part of a fat loss programme. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy - in other words, you are literally eating yourself. You must get enough protein from your diet to cover these losses. If you fail to get enough protein on a daily basis, you will quickly lose strength, get weaker and your metabolic rate will slow down.

If youve been training with weights without seeing much in the way of results, make sure youre eating enough protein - either in the form of whole food (such as chicken, fish or lean red meat) or a protein supplement. Protein supplements are an easy, convenient and simple way to make sure youre providing your body with the protein it needs. But dont make the mistake of thinking all proteins are the same - theyre not.

No matter whether youre trying to lose the love handles, add a few inches of new muscle to your chest and shoulders, or shave seconds off your personal best for a 10 km run, including an extra serving or two of high-quality whey protein in your diet each day will help you reach your goals far more quickly.

Any form of training will increase your protein requirements. A lack of quality protein will result in loss of muscle tissue and tone, a reduced immune system, slower recovery and lack of energy. If your goal is to put on muscle and increase strength or even reduce bodyfat, whilst keeping definition and tone, extra protein from high quality sources is a must.
Key points for consideration:

• Eat quality protein from sources such as whey, chicken, fish & milk (if you can tolerate it).
• Protein is needed to build lean muscle & support fat loss.

Muscle Building
For muscle building, basically any protein powder will do. A weight gainer may also be a good choice for you, it will provide a combination of carbs and protein. Whey protein should be the dominant protein powder in your diet. A good whey protein will do well for pre and post-workout, and a good casein protein such as USN Muscle Fuel STS will work well before bed. A protein blend also works well throughout the day. [See all Muscle Building Supplements].

Fat Loss
For losing fat, you are going to want the purest protein, with as little added fat and carbs as possible. For this, a whey protein isolate such as CNP Whey Protein or Sci-Mx Lean Grow Extreme would be a great choice. Soy protein isolate is also a good option. [See all Diet Proteins]

Also, when losing fat, MRPs are your best friend. They provide protein, as well as carbs for energy, and are low calorie meals. A good diet protein is PhD Diet Whey You want to stay away from high carb proteins and weight gainers, as your goal is not to gain weight. [See all Meal Replacements]

Muscle Maintenance
If youre just trying to maintain muscle mass, a good choice would be whey protein. A product such as Dymatize Elite Whey would be ideal. This will provide the BCAAs you need, and is low-carb. You want to stay away from powders with high carbs from sugar (weight gainers). Soy protein and Casein Protein are also good choice. MRPs also make good meals for muscle maintenance. Protein blends also work well throughout the day.

Athletic Performance
For sports performance, you want a protein powder that may have added carbs. This way you will maintain muscle and burn the carbs for energy. A great protein supplement that has these values is Sci-Mx Pro Plex MRF . Another solution to this is to buy a whey protein, and then just mix in a carbohydrate powder supplement.

When to Consume Protein

Getting enough proteins into your body every few hours is essential but often hard to do, this is where protein powders become essential. They are the best form of complete proteins and simply mix with milk or water and you have an instant shake without excess carbs or fat. Protein powders can also be used for weight loss by providing a quick, easy & healthy snack with high protein but low in calories.

• In the morning, protein can help take your body out of its catabolic state after sleeping. It can also be a quick and convenient breakfast replacement.
• Taking protein before a workout will help feed your muscles throughout the workout and afterward protein will help the rebuilding process.
• Taking protein before going to sleep at night will help aid the rebuilding process even more since the most active reconstruction period occurs during rest. A good protein for this is Dymatize Elite 12 Hour Whey protein.

Protein & Amino Acids

What are they?
After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of all of your body’s enzymes, including those responsible for digestion. Among aiding other crucial body functions, amino acids will also help in the repair and growth of muscles when taken in conjunction with your workout. Each of the commonly known amino acids have a specific function in the human body. They are categorized in two types: essential and non-essential. Essential amino acids are not produced naturally by your body and must come from food sources. Non-essential amino acids are produced naturally in your body. [Click to view all Amino Acids here]

How to use them
Although recommended doses vary, and dosage will depend on the type of amino acid, one-and-a-half grams of powder three times a day is a commonly sufficient quantity. To get optimal benefits from amino acids they should be taken before working out or after a workout to feed and repair muscles. Capsule form is recommended because heat and pressure are used when developing most tablets and this process can actually destroy amino acids. A capsule form of Aminos are by Optimum Nutrition Aminos 2222 Choosing the right amino acid will depend on your fitness.

Types of Protein

Whey Protein - [View All Whey Proteins]
Whey protein to be the highest quality protein you can consume and essential for helping your body maintain and build lean muscle and recover from intense training. Use a few times a day to increase protein intake.
Key points for consideration:

• Whey is an excellent, easy digesting source of protein
• High quality & low in lactose
• Supports lean muscle growth

Whey protein is absorbed faster than any other protein source. This makes it ideal for drinking after workouts, and first thing in the morning when the body needs nutrients and aminos as quick as possible.

Casein Protein - [View All Casein Proteins]
One of the most popular cheap proteins is known as casein (pronounced kay-seen). Casein is derived from dairy products. Its the same protein you find in milk, cheese and yoghurt. Although it was popular some years ago, casein has now been replaced with whey - a far more advanced protein.

Whey Isolate - [View All Whey Protein Isolates]
High quality wheys are called isolates or hydrolysates.These are achieved by taking the "sweet dairy whey" and putting it through a series of special processes, such as cross micro filtration (CFM) or ultra filtration (UF). This process removes virtually all the fat, carbohydrates and lactose, leaving nothing but the highest quality whey protein.

Milk protein
Milk protein is protein found in cow’s milk. Like all protein, it helps repair and build muscle, thanks to its ability to increase nitrogen retention. Its not as efficient as whey and casein, but if you want to try it, take 20g of milk protein isolate twice a day. Avoid it if youre lactose intolerant.

Soy Protein
Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat, a bodybuilders dream come true! Soy protein is derived exclusively from soy beans.

Egg Protein
Egg protein is the protein from, well eggs! It provides a way for bodybuilders to get the benefits of high quality egg protein while avoiding the cholesterol and fat found in egg yolks. The biological value of egg protein ranks up close to whey, coming in 2nd.

Meal Replacement Powders - [View All Meal Replacements]
These powders are a combination of protein and carbohydrates, meant to replace a meal. Most MRPs also have a good amount of vitamins and minerals. MRPs are usually a combination of casein, whey, and egg protein, although they come in all forms : from 100% whey to just casein and egg. MRPs are great replacements for meals on the run, or just as a smaller calorie meal.

Protein Blends
These are protein powders that are made from a various assortment of proteins, usually whey, milk, and egg. They are a great whey to get the benefits out of all of the types of protein out there. The only drawback to these is that they are usually pretty expensive. A fantastic protein blend supplement is CNP Pro Peptide or Met Rx Protein Plus.

Glutamine - [View All Glutamine Supplements]

What is it?
Glutamine is the amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid - meaning it can be produced naturally by the body through other amino acids. Glutamine is responsible for the development of the glucose that provides the body with energy. In addition, glutamine can help maintain muscle mass and aids the recovery from athletic training. Since glutamine is naturally produced by skeletal muscles, intensive athletic training has been thought to deplete glutamine levels when muscles are being worked. For this reason glutamine supplements are thought to be an effective means of replenishing glutamine levels for athletes who train hard.

How to use it
The proper doses of glutamine vary depending on who you ask; however, studies have shown that 5 grams after an intense workout then 5 grams two hours later have shown positive results. Other studies have shown that the body will easily tolerate at least 20 grams per day. A glutamine supplement that is very popular here at Body Max Supplements is CNP Pro Glutamine.