Protein is an organic compound composed of carbon, hydrogen, oxygen and nitrogen. One of the main functions of protein is to synthesise structural proteins like muscle. Your body uses protein to make structural and biochemical reactions that are required for muscle contraction, cardiovascular function, immunity from disease through the production of antibodies and haemoglobin, and the repair of tissue.

What Does Protein Consist Of?

Protein is composed of 20 amino acids which are known as the building blocks of life. It is these building blocks from which protein molecules are created. There are two main types of amino acids, essential and nonessential. The 8 essential amino acids cannot be manufactured by the human body so they must be obtained from the foods that you consume. Amino Acids will be discussed in greater detail on Page Five.

Types of Protein:

• Bioactive Whey Fraction
• Cross Flow Microfiltration Whey Isolate
• Ion-exchanged Whey Isolate
• Whey Protein Isolate
  • derived from milk protein
  • it is absorbed quickly into the body. If you wish to consume more at one serving then mix it with milk to delay the absorption rate.
  • supplies a high amount of amino acids
  • high priced
• Whey Protein Concentrate
  • sometimes used as a filler product in whey protein products
• Eggs
  • a very versatile source of protein
• Milk Protein
  • a blend of whey and casein protein makes this an ideal source of protein in meals
• Meat Protein
  • chicken and tuna are the basic foods associated with a bodybuilder but red meat is also a good source of protein and other nutrients
• Casein
  • derived from milk
  • protein synthesised from casein has a better affect on muscle building than that synthesised from whey
  • casein is less likely to be used as an alternate source of energy and so more carbohydrates will be required
• Soy Protein Isolate
  • contains the needed amino acid methionine which is usually lacking in most soy based products
• Soy Protein
  • lowers LDL cholesterol levels
• Hydrolysed Whey Protein
• Hydrolysed Protein
• This form of protein should be avoided

How much protein do you need?

An individual who is involved in strenuous activity such as intense exercising will require 1 gram of protein per pound of lean body mass and not total body weight. This means that if your lean body mass is 100 pounds, you are going to require a total of 100 grams of protein per day. If your workout is very intense then this figure can be raised to 1.5 grams per pound of lean body mass. Excess protein will not be utilised in the formation and development of muscle mass and may put your liver and kidneys under undue stress so don't think that if you take more protein that your muscles will develop at a quicker rate.

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When should you take Protein?

It is recommended that you consume whey protein thirty minutes prior to and thirty minutes after your workout routine to ensure the best rate of absorption. Casein protein is better suited for the remaining parts of the day when a slower absorption rate is required.