Protein is an essential macronutrient that your body needs to repair and build muscle.
Protein is also utilized in the body for producing enzymes and hormones. Bodybuilders,
athletes and fitness enthusiasts often take protein supplements such as protein
powders or supplementary pills to increase their protein intake.
The effectiveness of protein powder is often questioned because although many
supplements are made using natural ingredients some argue that we get enough
protein from food therefore, protein powders and pills are not necessary. That being
said, people with low appetite, digestive issues and busy schedules can benefit greatly
from supplementing their diet with protein supplements to increase the amount of
protein they consume on a daily basis.
Here are some of the benefits of protein supplements for bodybuilders and fitness
Protein is a vital macronutrient that is necessary for muscle growth. Yes, it can be found
in foods such as poultry, seafood, tofu,nuts, eggs and dark leafy green vegetables.
However, bodybuilders often need to build muscle fast to compete in a contest or to
prepare for a photoshoot. This is where protein supplementation might be necessary.
Some studies such as the 2018 examination of 49 studies undertaken at the Mcmaster
University in Ontario Canada revealed that consuming approximately 1.6 grams of
protein consumed after resistance training such as weight lifting did improve muscle
There are thousands of studies that seek to prove or disprove claims that protein supplements are effective in boosting muscle mass and enhancing muscle repair. However, it is vital to remember that if you want to achieve the ideal bodybuilder proportions you need to combine protein supplements with a healthy and balanced diet, heavy lifting and cardiovascular exercise.
Muscle soreness and damage can often occur when you lift heavy weights. Rest is a vital part of any bodybuilding routine however, a good quality protein supplement can also facilitate the recovery process.
Weight Loss and Management
Protein is known to keep you feeling fuller for longer. This is why
bodybuilder diets often consist of high-protein foods combined with fiber
rich vegetables and grains.
A diet rich in protein aids in cell and muscle repair and growth. Adding
protein supplements to your diet can increase feelings of fullness thus
reducing the desire to snack on unhealthy junk foods.
A balanced diet should consist of healthy carbohydrates such as sweet potato, quinoa and wholegrains. Lean protein such as chicken, turkey, tofu or seafood, and good fats such as avocado, nuts and cold-pressed coconut oil.
Protein supplements increase your protein intake which can help with
weight loss and weight management. Don’t forget to drink plenty of
water, at least eight to ten glasses of water per day to aid protein
Types of protein
There are various types of protein supplements out there, here are the
most popular types:
Whey protein is probably the most popular type of protein powder supplement. It is the protein found in dairy milk and is very popular amongst professional bodybuilders because it is a complete protein, it contains the full spectrum of amino acids; it is water-soluble, therefore quickly absorbed by the body.
Casein is another form of protein that comes from dairy, this type of
protein digests slowly therefore, most bodybuilders take it at night
instead of during the day.
Soy protein is suitable for vegans and vegetarians and it’s also a
Pea protein is another vegan or vegetarian protein alternative, it’s not a
complete protein but it does contain arginine which is a vital amino acid.
Hemp protein is an excellent source of protein and it contains fatty acids
which are vital for weight loss, skin, hair and nail health.
To conclude, protein is a vital macronutrient that your body needs for
muscle growth and repair. It also plays a significant role in hormone and
enzyme production. It is essential for the efficient functioning of the body
however, bodybuilders might need more protein due to the constant
need to repair and increase muscle mass. Therefore, protein
supplements might be a useful addition to a bodybuilder’s diet plan.
Although protein supplements can be useful, it is necessary to include
only high-quality protein supplements to your diet. Low-quality
supplements could be detrimental to your health.
Also, remember to combine your protein supplements with a well
balanced, healthy diet that contains protein, good carbohydrates and
healthy fats. Remember to drink plenty of water to enhance the
distribution of protein in the body to improve muscle growth and repair.