Protein is one of the essential building blocks to gaining muscle mass and size. Without sufficient protein forget about getting bigger and stronger. Many people do not understand how vital protein is in ones diet. For gaining purposes in males, you would have to consume 1.5 grams of protein per pound of body weight. For myself, I currently weigh 226 lbs which means if I wanted to continue to gain muscle mass and size I would have to be consuming 339 grams of protein. A 5 ounce chicken breast has about 35g of protein. That's a lot of eating to meet that 339 goal. Over the years of training for bodybuilding I've started to look at eating as a mere chore. When you stick to a strict diet for over a year and eat 5-6 times a day every meal is just another meal checked off for the day.
There are many different types of protein. Whey, (which most have heard of due to the supplement business with their famous whey protein advertisements) casein, egg white, and soy are among the most notorious nutritional proteins. Whey is a fast acting protein which is quickly absorbed into the blood stream. It is the ideal protein to have right after a workout which is the most important time for protein consumption. Casein protein is a slow acting protein which delivers the nutrient over a long period of time keeping your body out of a catabolic state (the state at which your body feeds off it's own muscle fibers for energy). Casein is most ideal before bedtime so while you sleep you are getting a constant drip of protein while you sleep. Soy is an easily digested protein and 35% of the protein is made up of the 3 branch chain amino acids that compliment building muscle. Soy milk is a great source of this protein and comes in many great tasting flavors. Egg white protein is an extremely lean and high concentrate form of protein. Powder form of the protein is not often the best tasting or inexpensive but none the less a great addition to your arsenal of muscle building tools. Instead of buying the powder simply cracking an egg and separating the yolk, then scrambling the egg whites is a much more enjoyable and easy way to cook a good breakfast.
Sources:
www.betterbodz.com/proteinfinal
http://www.bodybuilding.com/
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10 months ago
Why don't you eat the yolk? Are you watching your fat intake as well? Body building is really interesting in this regard. Seems like going to the gym is only a part of the equation.
ReplyDeleteThe yolks contain large amounts of bad colesterol and fats. My diet back home, because I was able to cook which I can't do in the dorms, consisted of 16 egg whites a day. That many yolks is unhealthy so I only use 1-2 per 8 egg whites.
ReplyDeleteWorking out is a small fraction of the equation when talking about gaining muscle mass. Most say 75% of the equation is diet. If you don't eat right or enough your efforts in the gym will be wasted.