Proteins are an important element for bodybuilding practitioners, in fitness or if you are athletic. They are necessary in your nutrition to build muscle and repair it. If you want to get the best results from your bodybuilding and sports sessions, it is important to consume sufficient protein based on your body weight. Discover in this article the importance of proteins and the different protein sources that you can add to your nutrition.
What is protein?
Proteins are made up of amino acids, which are the building blocks of muscles. They are necessary for development and mass gain. If you want to build muscle mass, you need to take enough protein to allow your body to build muscle.
In food, a lot of different protein sources are available. Some proteins are more easily digested than others and have a better absorption rate. Animal proteins such as beef protein, meat protein, fish protein, dairy protein, egg protein and egg white protein are ideal for bodybuilding because they contain all the amino acids necessary for muscle development. Plant proteins , such as seeds, nuts and legumes, are also a very good source of protein, they take longer to digest and absorb and therefore fill you up for longer.
It is recommended to take approximately 1 to 1.5 grams of protein per kilogram of body weight per day. However, if you are bodybuilding and want to bulk up, you may need more protein. Athletes can ingest up to 2 grams of protein per kilogram of body weight per day.
To help you achieve your protein goals and needs, you can turn to different protein-rich products specific to sports nutrition . This helps increase protein intake in your day more quickly.
Protein powder from animal sources
Milk protein powder is recommended for people looking to increase their protein intake. They are made from curdled milk and are rich in amino acids, which are the building blocks of protein.
Milk proteins are not a staple food and cannot replace a balanced diet. However, milk protein can be a useful supplement for those with increased protein needs, such as athletes and people looking to increase muscle mass.
Whey protein
Whey protein, also called whey protein, is one of the most popular proteins for people involved in bodybuilding and sporting activities. Whey protein is produced from whey, which is a byproduct of cheese production.
Whey protein is considered the most complete protein because whey contains all the essential amino acids necessary for growth, maintenance of muscle mass and recovery. Whey is easy to digest and absorb. Whey protein is popular for people looking to increase their protein intake.
There are different types of whey protein, including concentrated whey protein, isolated whey protein, and hydrolyzed whey protein. Each of these whey proteins can have different levels of protein and nutrients, so it is important to check product labels before making a choice.
In addition to its benefits for bodybuilding, whey can help control hunger and maintain a healthy weight. This is partly due to its ability to increase the production of satiety hormones, such as leptin and ghrelin.
In general, it is recommended to consume between 20 and 30 grams of whey protein after a session to optimize muscle building. However, it is best to consult a health or nutrition professional to determine your daily protein requirement.
If you are lactose intolerant, know that Whey is also available without lactose. It is lactose-free but remains extracted directly from cow's milk. With regard to current regulations, whey is said to be lactose-free when it contains less than 0.01g per 100g of finished product.
At Feed. we do not offer whey protein but we have a range rich in protein consisting of vegan bars and drinks to help you achieve your protein needs and your mass gain goal.
Casein protein
Casein is another protein used in the bodybuilding world. It is also extracted from milk, but unlike whey, it digests more slowly and can provide a consistent amount of protein over a longer period of time.
It is often considered a nighttime protein because it can provide a fuel source for muscles during long periods of time without food. This can help prevent muscle breakdown and support muscle growth overnight.
Due to its slower digestion, it helps control hunger and can aid you in weight loss. It is an ideal choice for people looking to add protein to their diet without increasing blood sugar levels quickly.
As with whey, there are several different caseins, each with different benefits. Micellar is the purest and most slowly digestible form, making it an ideal choice for people looking for nighttime protein. Hydrolyzed is a form that is even more easily absorbed by the body.
Vegan protein powder
Vegan protein powders are a great choice for people looking to add protein to their diet without consuming animal products. Vegan proteins are made from plants such as hemp seeds, sunflower seeds, peas, rice and oats.
Some vegan proteins, such as those derived from hemp and pea, contain a full range of amino acids, making them similar to animal-based proteins in terms of quality.
Vegan proteins are often slower to digest than animal-based proteins, suitable for people seeking lasting satiety and weight loss. Some plant proteins, such as those derived from brown rice and oats, are also high in fiber, which can help improve digestion and regulate blood sugar levels.
It is important to choose a premium, high-quality plant-based protein that has been tested to ensure high protein content. Here are different plant proteins available on the market:
- Rice protein
- Soy protein
- Wheat protein
- Hemp protein
- Pea protein
- Oat protein
Protein isolate
Protein isolate, also called pure whey / iso whey / whey isolate / whey isolate, is a form of bodybuilding protein powder that has undergone a filtration process to remove fats, lactoses and other impurities. isolate is one of the purest forms, with a high percentage of protein per serving.
Protein isolate is often used by people involved in bodybuilding and athletic activities because it is easy to digest and absorb, and promotes recovery after sports. Whey isolate is also chosen for its low fat and lactose content, making it a healthier option.
There are several types of protein isolate, including whey protein isolate, soy protein isolate, and casein protein isolate. Each of these isolates can have different levels of protein and nutrients.
In general, it is recommended to consume between 20 and 30 grams of protein isolate after sport. However, if you need help defining your needs, it is always best to seek advice from a nutrition professional to determine your individual protein needs.
It is important to choose a bodybuilding protein powder (whey or other protein) that suits you in terms of taste, digestibility and food and nutrition preferences.
At Feed. we have vegan protein meal bars. With 24g of protein per meal bar, our meal bars are balanced in micro and macro nutrients to stock up on vitamins and minerals.
We also have a range of vegan protein snacks with 13g of protein per snack, supplement your protein intake healthily!
Other bodybuilding food supplements
To achieve your bodybuilding goals, here are other dietary supplements that can help you achieve these goals.
BCAAs
BCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine and valine.
BCAAs are recommended in bodybuilding because they are involved in protein metabolism and can help prevent muscle breakdown during intense training. BCAAs can also help build mass and improve your performance and recovery after training.
It is generally recommended to take between 5 and 10 grams of BCAA before or during training for maximum effect. However, it is best to seek advice from a health or nutrition professional to determine the best BCAA intake.
BCAAs and protein supplements are not a substitute for balanced nutrition and sufficient protein consumption. These are aids in your diet to obtain the protein intake that suits you, especially when you want to gain muscle.
Creatine
Creatine is a food supplement used in bodybuilding. It is used to increase energy levels, improve performance and increase muscle mass.
It is naturally produced by the body and is also found in certain foods such as meat and fish. As a supplement, it is often sold in powder form and is taken orally.
Taking creatine can help increase energy levels by providing creatine phosphate to muscles to produce ATP, the primary source of energy used during intense exercise. This can lead to improved performance, especially during short duration strength training exercises, such as sets of weight lifts.
It can lead to increased muscle mass by stimulating the growth of muscle fibers and increasing water retention in the muscles. However, increased muscle mass usually only occurs in people who are already on a rigorous strength training program.
In summary.
Proteins are very important for bodybuilding and for athletes. If you are looking to gain mass you must take enough protein to allow your body to build muscle.
There are different supplements that will help you in bodybuilding if you are an athlete looking to gain muscle: whey, BCAA, soy protein, wheat protein, creatine, protein isolate for example. These protein supplements can be of animal or plant origin.
Before you start adding them to your nutrition, it is recommended to seek advice from a health or nutrition professional.
Make sure you consume protein from a variety of sources to get all the amino acids needed for muscle growth. You should eat a variety of protein-rich foods for optimal nutrition and optimal recovery.
Finally, it's important to remember that protein isn't the only thing important for bodybuilding. A balanced diet including healthy fats, fiber, carbohydrates and lipids is necessary to achieve the best results.
