subject: Protein: An Essential Building Block In Muscle Growth Supplements [print this page] The ultimate value of a food protein or a protein supplement is in its amino acid composition, as these are the building blocks of protein and muscle tissue. Numerous physiological processes pertaining to the repair and growth of the physical body are connected to these amino acids. The 23 amino acids are the molecular building blocks of protein and they are usually divided into two kinds: the essential amino and the non-essential ones. The nine essential amino acids must be provided by the foods that we eat on a regular basis. The twelve non-essential acids are based on the body"s power to synthesize these from the other acids. Complete proteins come from animal sources and include all essential acids. Incomplete proteins come from plant sources and lack at least one essential amino acid.
Benefits
Protein is an essential component for muscle building, enhanced performance and improvement of muscular tone. The acids are the building blocks for cell formation and, therefore, are crucial to repair and growth of muscle after workouts or strenuous exercise. The most popular muscle growth supplement is whey protein, which is low in fat and carbohydrates and is easily digested. These features make it ideal as a post-workout drink to provide the body with a source of protein quickly and easily. There are other supplements which contain protein such as protein blends, casein, egg protein, whey hydrolysate and whey Isolate. Whereas different food groups provide diverse acids, intake of protein supplements ensures access to all the amino acids.
Increased Muscle Mass
Inadequate intake of protein can lead to a reduction of the size and strength of muscle, due to the breakdown of muscle tissue inside the body. Therefore, it is vital to ensure that there is adequate protein in the daily dietary intake, or if there is a deficiency, supplements should be considered. Protein helps in the growth of muscle but cannot do it on its own. Muscle growth, and increased muscle mass, takes place when resistance training is combined with sufficient protein intake. For optimal usage, protein should be consumed within two hours of resistance training.
Types
Protein supplements come in various forms; pill, powder, gel or bar form. Protein shakes are very popular and generally the most common among bodybuilders and athletes. Soy protein is manufactured from soya bean and suitable for vegans and vegetarians, while whey protein is a milk-based supplement.
The National Strength and Conditioning Association recommendation for healthy adults is 0.8 gram of protein per kg of body weight, while for athletes it is 1.5 "" 2 gram per kg of body weight. Vegetarians must take a variety of diverse plant-based protein to ensure intake of all the essential acids and when combined properly the incomplete proteins provide the same quality of amino acids as the complete ones.
