Muscle building supplements |
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Studies have shown that athletes do require higher protein intakes that the normal population and guidelines are between 1.2 to 2 grams protein per kilogram of body weight. Athletes who have high energy requirements for training and competition can easily meet the additional protein requirement through their diets. Protein supplements have become very popular with elite and recreational athletes, however experts advise that they should not be used to substitute for a poorly planned diet but may be used as a convenient way to make up the protein requirements, or for those who do not have high energy intakes and may find it difficult to achieve their protein requirement (This may be athletes who are trying to reduce body fat levels or vegetarian, vegan athletes, strength athletes who may find it more difficult achieving their protein recommendations).
The best way to use protein supplements is to include it in your post workout snack. Protein ideally should be taken with carbohydrate in your recovery foods to create the ideal hormonal response and deliver protein into the muscle and refuel the muscle carbohydrate stores.
Types of protein powder:
Whey protein – is a milk protein and is extracted from milk and is easy to digest and also contains all the essential amino acids. Whey protein is also thought to stimulate muscle growth by increasing the production of the body’s natural anabolic hormone. Whey protein powders tend to be the most popular drinks as they are absorbed quickly delivering amino acids quickly to the muscle.
Casein – is another milk protein that is extracted from milk and it travels through the gut more slowly than whey. This means that more protein is eventually absorbed. It contains an amino acid called glutamine which can be used as a fuel during intense exercise helping spare muscle and protects the immune system. Casein based protein powders could be take in the evening to help recovery overnight.
Soya protein – has higher protein content than soya milk and it undergoes processing to make soya isolate. Soya isolate contains key amino acids that are important for muscle building and also contains glutamine.
Creatine
Creatine is a nutrient found in our bodies and is made from 3 amino acids stored in the muscle and provides energy to exercising muscles, especially during quick explosive movements. Creatine can be found in the diet from meat sources. Creatine monohydrate is the most common used form of creatine. It has been shown to help athletes maintain greater training volumes, especially those involved in short burst activities like soccer, rugby, sprinting and weight training and help strength athletes maximise muscle gains and strength.
Creatine supplementation can help:
Loading Protocols:
Slow loading
Top Tips
For more diet, health, food and fitness information visit www.weightplan.com
Tags: casein, creatine, creatine supplementation, endurance, greater muscle gains, interval training, lactic acid, loading protocols, muscle building, muscle gain, protein, protein shakes, soya protein, whey protein
The best way to use protein supplements is to include it in your post workout snack. Protein ideally should be taken with carbohydrate in your recovery foods to create the ideal hormonal response and deliver protein into the muscle and refuel the muscle carbohydrate stores.
Types of protein powder:
Whey protein – is a milk protein and is extracted from milk and is easy to digest and also contains all the essential amino acids. Whey protein is also thought to stimulate muscle growth by increasing the production of the body’s natural anabolic hormone. Whey protein powders tend to be the most popular drinks as they are absorbed quickly delivering amino acids quickly to the muscle.
Casein – is another milk protein that is extracted from milk and it travels through the gut more slowly than whey. This means that more protein is eventually absorbed. It contains an amino acid called glutamine which can be used as a fuel during intense exercise helping spare muscle and protects the immune system. Casein based protein powders could be take in the evening to help recovery overnight.
Soya protein – has higher protein content than soya milk and it undergoes processing to make soya isolate. Soya isolate contains key amino acids that are important for muscle building and also contains glutamine.
Creatine
Creatine is a nutrient found in our bodies and is made from 3 amino acids stored in the muscle and provides energy to exercising muscles, especially during quick explosive movements. Creatine can be found in the diet from meat sources. Creatine monohydrate is the most common used form of creatine. It has been shown to help athletes maintain greater training volumes, especially those involved in short burst activities like soccer, rugby, sprinting and weight training and help strength athletes maximise muscle gains and strength.
Creatine supplementation can help:
- Boosting muscle energy stores for quick bursts of energy.
- Speed recovery between repeated high-intensity bursts of activity.
- Promote muscle gains, mechanisms not clear but thought to help recovery between ‘reps’ or bursts of activity.
- Buffer lactic acid in the muscle.
- Carbohydrate loading, new research suggests that creatine could help with carbohydrate loading in endurance athletes
Loading Protocols:
Slow loading
- Slow loading which is less likely to cause stomach upset
- 3g per day for 28 days.
- 4 x 5g for 5 days followed by a maintenance dose of 2g per day
Top Tips
- Proteins supplements should not be used as a substitute for a poorly planned diet
- Protein supplements may be beneficial to strength training and power athletes as a convenient way of meeting their protein requirements. Use whey protein powder in the recovery periods taken with carbohydrate based foods, or drinks.
- Creatine may benefit athletes involved in high intensity activities such as sprinting, soccer, rugby.
- Creatine may also benefit those strength training by helping recovery between ‘set’ and helping them to achieve greater muscle gains and strength.
- Creatine can be used for sprint, or interval training.
- Creatine may also be useful for carbohydrate loading.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: casein, creatine, creatine supplementation, endurance, greater muscle gains, interval training, lactic acid, loading protocols, muscle building, muscle gain, protein, protein shakes, soya protein, whey protein