Best protein supplements for weight training

What are the main reasons a person decides to eat some of the common meal-replacement products such as protein shakes, bars, etc.?

The reasons cited for using protein and amino acid supplements include:

• stimulation and maintenance of muscle growth and strength,
• enhancement of energy utilization
• stimulation of the release of growth hormone

The food supplement industry gives us a lot of reasons to consume their products – claims of increased fat loss, higher energy levels, or better protein availability are just several of the more popular claims.
But is there any real evidence to support the use of these products? Protein supplements have been very popular in the sport of body building for many years now.There were many heated debates about the value of specific sources of protein, and the value of consuming individual amino acids or hydrolyzed proteins over whole proteins.

What are proteins?

Proteins are substances which are made up from Amino Acids. Almost everything in a human body contains proteins. In fact the only thing human body has more of than protein is water.

Proteins are the building block of our whole body – they can be found in our muscles, tissues, hair, nails, etc. It is proven that, if you do not have enough protein in your body you cannot build muscle mass, because the body needs to break protein down to amino acids to build muscles. The bottom line is that no matter how much you work out, if you don't have protein, you will not gain muscle mass.
Proteins are also necessary to repair and rebuild your muscles.

How much proteins is enough? 

There is no doubt that weight lifters and other athletes need more protein than the rest of the people who are not practicing these high-powered sports.
Recent studies are indicating that a 90kg heavy athlete should eat between 120 and 180 grams of protein every day, while a 90kg heavy computer-relate employee can get by quite nicely with only 70 to 90 grams. It is reasonable to assume that athletes also need more calories than the rest of us. The typical American eats 50 to 70 percent more protein than necessary and almost all athletes get their daily requirement in what they eat. There is a universal formula - 45 to 55 percent of calories should come from complex carbohydrates, 20 to 35 percent should come from fat, and only 10 to 35 percent from protein.

When too much protein is ingested, the body must eliminate it, resulting in dehydration and calcium loss through the urine.

It is estimated that you should consume between 0.7 - 0.9 grams of protein per pound of body weight. Women have higher body fat than men, so they should be on the lower end of the scale.

Here are some examples:

• 150 pounds = 105 - 135 grams of protein a day
• 160 pounds = 112 - 144 grams of protein a day
• 170 pounds = 119 - 153 grams of protein a day
• 180 pounds = 126 - 162 grams of protein a day
• 190 pounds = 133 - 171 grams of protein a day
• 200 pounds = 140 - 180 grams of protein a day
• 220 pounds = 154 - 198 grams of protein a day
• 240 pounds = 168 - 216 grams of protein a day
• 260 pounds = 182 - 234 grams of protein a day

What types of food are filled with proteins?

Proteins are found in common foods such as beef, fish, chicken, milk, eggs and cheese. Eating a diet rich in these foods is a good way to get proteins. Unfortunately it can also be a good way to increase a lot of other things like fats and sugars, which most of us don’t want in our bodies.

What are protein supplements?

Protein supplements are substances made in laboratories for replacing meals and daily needs for proteins. They come in different shapes such as pills, powders, shakes, bars and other.

Several researches done in the past have proven that there is no biological advantage in consuming individual amino acids. Some people take them because of the claim that they are absorbed more quickly and effectively. However, this isn't true. The body’s digestive system was primary designed to consume and utilize proteins in whole foods, and it has plenty of enzymes to break down proteins for the needs of the body.

Not all protein supplements are the same.
Protein supplements can be made from a few different sources of protein.

These include:

• milk protein
• egg protein
• soy protein

The better a protein is absorbed by the body the higher the Biological Value the protein is said to have.

Biological value of proteins

This test measures the amount of protein retained in the human body per gram of protein absorbed. –When this system was introduced for the first time, a whole egg was at the top of the chart representing the food in which 100% of protein is absorbed. Latest discoveries have proven that whey is a better source of protein than an egg and it actually scores higher than 100. So, today BV is a number which lets you compare different types of protein.

Here is the BV of some common foods:

When is the best time to take a protein supplement?

Of course, this depends on the type of diet and when you are eating foods rich in protein. Here is some advice on when it is best to take a protein supplement:

• Right after a workout - this is when your body goes into a stage of recovery and growth. Having the amino acids that make up the protein is the primary goal at this point.
• First thing in the morning - because your body has just gone though 8 hours (or however long you slept for) of not having food - so the protein levels are way down.
• Before you go to sleep - this helps prevent the protein breakdown that naturally occurs when we sleep. If you are not trying to build muscle mass then this protein breakdown is fine. But if you are working out, you want to try to minimize any loss you suffer when you sleep and your protein metabolism slows down.

Are protein supplements dangerous?

A little extra protein won't do much harm for most people, so feel free to have a protein bar now and then. Anyhow, there is a risk of an overdose and that’s why you should be very careful.

It is proven that a protein overload can cause:

• stomach trouble
• dehydration
• gout
• calcium loss
• damage to the liver and kidneys.

Many people are confused because they don’t know if these proteins can make them fat? Well, the answer is No. In fact, they can help you if you are on a diet. The amino acids in protein may help keep your blood sugar levels stable. This is important because it keeps you feeling good all day and stops the food cravings that occur when your blood sugar level drops. In addition, if you are dieting, getting 17 grams of protein from a protein shake that has only 90 calories is better than getting your protein from a big meal which may have hundreds of calories.

The most common protein supplements, pros and cons

Protein Bars and Shakes

When these foods are supplemental to the diet, high energy protein bars and shakes can do a good job of adding body weight in the form of easy to consume, highly dense calories, especially for the person who wants to gain weight. If you want to loose weight and you consume these products as a substitute for a real meal, they have much less value.

Meal replacements are a poor, expensive substitute for real foods, because they don’t contain the natural, beneficial substances present in real food. However, the fact is that they are really a convenient source of energy. If youare about to choose between a typical fast food meal or a meal replacement shake, you are probably better off choosing the meal replacement!

Meal replacement powders

The first thing you need to have in a protein powder is great taste. What is the purpose of these male replacement powders? Well, the purpose of meal replacement powders is to eliminate the time-consuming and inconvenient preparing of a full-fledged meal. It's important that your meal replacement offers a proper balance of calories from protein, carbohydrates, dietary fiber, and all the essential vitamins and minerals your body requires.

Essentially, protein powder supplements provide a quick fix of high quality protein without the fat and carbohydrates, which is perfect for post-workout recuperation or for a quick snack before going to bed. Ultra Met Champion Nutrition is definitely the most common and a very delicious new dietary supplement. This powder is loaded with high quality protein and the essential nutrients that scientifically replace a traditional meal, with only a few seconds of preparation. Meal replacement powders are the perfect solution for busy men who don't always have access to a kitchen. Fueling up on meal replacements can also help minimize your intake of greasy fast foods.

Amino Acids as growth-hormone-releasers

Arginine, ornithine and lysine are amino acids, which are promoted as 'growth hormone releasers'. Experts suggest that these amino acids will increase muscle growth while stimulating breakdown of body fat. The proven fact is that these amino acids Arginine, ornithine and lysine are known to increase levels of human growth hormone when injected into the bloodstream at high doses. It is still not proven whether they have the same effect when they are consumed as food.