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PROTEINS - Complete Guide For Body Building & Weight Loss!

Written and reviewed by
Dr. Priti Bhatia 86% (10 ratings)
MSC Food & Nutrition
Dietitian/Nutritionist, Delhi  •  13 years experience
PROTEINS - Complete Guide For Body Building & Weight Loss!

Protein is said to be a building block for the body and is an important part of our diet, it’s an essential macro-nutrient and plays an important role in various metabolic cycles. It is considered as a primary nutrient to build and maintain muscle mass. Diet plays a vital role to provide protein in the body.

Generally, animal protein is considered to have a good biological value, especially egg.

For vegetarian, there are plant sources to full-fill their requirement and different plants contain different Amino acids, so it’s suggested to consume a variety of all these to get the maximum benefit out of it.

Who is it For?

Body Building:

Protein is an essential element when it comes to bodybuilding whether leaning or bulking. Every bodybuilder should take at least 30% of proteins out of their total calories to maintain their muscle mass, depending on their workout. Hence it’s essential not to let your amino acid pool get depleted in the body, You need to maintain it as it helps in continuous muscle repair and growth.

Various types of protein supplements are required in bodybuilding out of which, Whey protein is a fast absorbing protein, that increases muscle protein synthesis, and helps in growing lean muscle mass. It provides amino acids and increases the release of anabolic hormones that can stimulate muscle growth.

Best time to consume whey protein is post workout along with water for maximum absorption and you can have another serving at any time of the day, preferably in the morning.

To be considered a great whey protein powder, the percent protein per serving (or scoop) should be 80% or greater. For example, if a whey protein powder provides 25 gram of protein per 28-gram scoop, that protein powder is about 90% protein and is a great whey protein for the money.

Whey protein has different types like:

Whey Protein Isolate - whey protein isolates are the purest form of the protein has 90- 95% of protein and with almost zero carbs, fat and lactose.

Whey Protein Concentrate - Has less amount of protein and less bioavailability than isolate. Whey protein concentrate, on the other hand, goes through less filtering, which means fewer of the natural carbohydrates found in milk are removed. The result is a whey product that is much lower in protein content. Although most whey protein concentrates are somewhere between 70-80% protein, some can be less than 35% protein.

Whey Protein Hydrolysate- it has 80-90% of protein and has maximum bio-availability. And “hydrolyzed whey protein isolate” means that that high-quality whey has been pre-digested into smaller protein fragments for even faster digestion than regular whey isolate. Here the isolate protein further exposed to heat, acid, and enzymes which break down its amino acid bonds, which increases its bioavailability.

BCAA are branched chain amino acids basically leucine, isoleucine, and valine, that can protect your muscles against the catabolic crisis. While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet.

Out of these three amino acids:

  • Leucine is the primary amino acid and plays an important role in muscle synthesis.
  • Isoleucine helps in glucose uptake into the cells.
  • Valine also helps in muscle synthesis and overcomes fatigue.
  • Dose - BCAA is to be consumed during the workout.

Apart from this, Proteins are considered good for weight loss. A meal high in protein increases the satiety level and reduces hunger hormone ghrelin which reduces the appetite.
Proteins help in increasing BMR of the body which in turn help in weight loss.

A high protein diet has high TEF and can burn an extra 100 calories.

Few of the high protein sources are:

  • Eggs
  • Lean chicken
  • Fish
  •  legumes
  • Soy and its products
In case you have a concern or query you can always consult an expert & get answers to your questions!
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