PROTEIN BUILDS MUSCLE!!! & the harder you workout and the more you train the more protein your body requires to keep it in a stage of anabolism (muscle growing stage)

Proteins are made up of amino acids linked together in long chains. Once protein is consumed these chains are broken down in the stomach where it is more easily absorbed. Once they are broken down and get into the bloodstream they circulate the blood and end up in muscle cells where they are used as building blocks.

Protein unlike bodyfat cannot be stored and so each and every day your body relies on your own protein intake from foods and supplements to build this new muscle and repair all the damaged cells.

Now here comes the tricky part! Not all Proteins are created equal. The way in which a protein is graded is on its Biological Value (BV) this measures the amount of protein retained in the human body per gram of protein absorbed. Some proteins have a low BV and some higher, the lower the BV the harder it is to get into the bloodstream and help to build and repair the muscles. The lower ones are usually known as incomplete proteins as they are lacking in some amino acids.

As a bodybuilder you should be consuming on average about 1 gram of protein for every pound of body weight, thus a 200 lb bodybuilder should be consuming 200 grams of protein / day. This should be consumed in equal amounts over the course of the day between 5 and 6 times depending on how many meals you are consuming.

Aim to intake 35-45 grams of protein with every meal you consume.

The one golden rule is that after a workout when you have done damage to your muscles they are screaming for protein. This is an ideal start to minimise the damage done and to try and get your body into an anabolic stage as soon as possible. 100 grams right after a workout eiother as a0 meal replacement or protein shake will help in a very big way.

An excellent source for protein is an ionic exchange whey protein powder which usually comes in with a BV of higher than 100 and some as high as 188

Below is a table of the BV of some of the more popular foods:

Whole Eggs 100
Cow's Milk 91
Egg White 88
Fish 83
Beef 80
Chicken 79
Casein 77
Soy 74
Wheat 54
Beans 49

As mentioned previously the higher the BV the better. However there is a small tip that can be of a big benefit to many people. By combining protein sources you make them more complete, for example by combining chicken and turkey or any two protein sources you are making the meal more complete in protein and thus it is easier for the body to use the protein for muscle repair and growth. With this knowledge all you need to do is consume a large glass of milk with each food meal to up the protein intake and allow for a more complete protein intake and faster muscle growth.