PROTEIN

Proteins are composed of 22 known amino acids. Amino acids are the building blocks of the human body. More than 50% of the dry weight of animals is comprised of protein. Muscles are made up of mostly proteins, in turn, protein is used to build and repair cells. If the body does not absorb it, protein can be converted into energy at the rate of four calories per gram of protein.

If you consume a high protein diet, you are taking the chance that some of the resulting calories may be stored as fat. A safe bet is 1 gram of protein per pound of LEAN BODY MASS. If you do not know what your lean body mass is, you will want to have an experienced certified personal trainer test your body fat using skinfold calipers. Skinfold caliper testing is generally within 3% accuracy. Most bodybuilders consume at least 1 gram of protein per pound of bodyweight, not lean body mass, during intense training periods. There are studies suggesting that 1 gram of protein per pound of body weight is excessive, but when it comes to protein it is better to have too much than too little.

There are many types of protein sources. The best choices are egg whites, lean red meat, poultry, fish, casein, caseinates, and whey protein. A blend of proteins is definitely the way to go. Recent studies found that because whey protein is digested and absorbed quickly, the influx of amino acids in 30 grams or more may overwhelm the body's metabolism forcing the liver to use a portion of the aminos for energy rather than protein sysnthesis. The same study revealed that casein is utilized more efficiently because it is digested and absorbed over a longer period of time. A blend of proteins allows more protein to be absorbed due to the variation in digestion and absorbtion rates. It is best to have a casein protein drink before bed due to its slower absorbtion rate.

Once you have increased your protein intake you may experience an increase in urination, immunity, alertness, and a gradual increase in lean muscle mass. The main function of protein is to repair cells and build new ones. Without a sufficient amount of protein in your diet, you will NOT put on ANY lean muscle mass.

CONSUMPTION

The average person should consume protein every three hours. It is very important to consume a liberal amount of protein and carbohydrates within 45 minutes after a training or cardiovasclar session. About 60-90 minutes later, more protein should be consumed. If an adequate amount of protein cannot be consumed through regular food, it is crucial that protein supplements be added to the diet once or twice a day.

Use with Anabolic Steroids: A 50% increase in protein should be adequate; protein utilization is increased with anabolic steroids.

Use with Insulin: Consume a liberal amount of protein about 30 minutes after insulin injection and a small serving every hour for the next 3-4 hours. Insulin is responsible for carrying nutrients to the muscle.

Use with HGH: Increase protein intake by 75-100%, HGH allows the body to synthesize a great deal more protein than it normally would.

Use with T4: Increase protein consumption by 25-35%,

Use with T3: Increase protein intake 75-100%, this will compensate for the accelerated protein metabolism, thereby limiting the loss of muscle.

ESSENTIAL AMINO ACIDS

Amino acids are the "Building Blocks" of the body. There are 22 different amino acids. Eight are essential and cannot be manufactured by the body. The other 14 are are non-essential and can be manufactured by the body with proper nutrition.

THE EIGHT ESSENTIAL AMINO ACIDS

1. TRYPTOPHAN - Note: Tryptophan is not available over the counter. Tryptophan is a natural relaxant, can help alleviate depression, is used in the treatment of migraine headaches, elevates the immune system and works with lysine in reducing cholesterol level.

2. LYSINE - Lysine insures the adequate absorption of calcium, helps form collagen (which makes up bone cartilage & connective tissues) and aids in the production of antibodies, hormones, and enzymes. A deficiency may result in fatigue, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia, and reproductive problems.

3. METHIONINE - Methionine prevents disorders of the hair, skin and nails, promotes healthy hair growth, helps lower cholesterol levels by increasing the liver's production of lecithin, reduces liver fat, protects the kidneys and regulates the formation of ammonia.

4. PHENYLALAINE - Phenylalaine is used by the brain to produce norepinephrine; a chemical that transmits signals between nerve cells and the brain, helps with reflexes and being alert, reduces hunger pains, has antidepressant properties and helps improve memory.

5. THREONINE - Threonine is an important constituent of collagen, elastin, and enamel protein, assists in the functioning of the digestive system and the intestines, assists metabolism and assimilation.

6. VALINE - Valine promotes motivation and vigor, muscle coordination and calm emotions.

7. LEUCINE - Leucine is essential for the formation of other biochemical components necessary for survival; some of which are utilized for the production of energy. Leucine helps with staying alert and improving reflexes.

8. ISOLEUCINE - Isoleucine, like leucine, is essential for the formation of other biochemical components necessary for survival; some of which are utilized for the production of energy. Isoleucine helps with staying alert and improving reflexes.

FREE FORM AMINO ACIDS

Free form amino acids are the finest, most broken down form of protein. Remember, protein is made of strands of amino acids. There are eight essential aminos which means they cannot be made by the body. The rest are non-essential and can be manufactured by the body from the other essential aminos. Amino acids build cells, repair tissue, form antibodies, build RNA and DNA, and carry oxygen throughout the body. One can supplement the diet with free form amino acids and/or protein powders. The difference between free form amino acids and regular protein powders is that free form amino acids are the most broken down form of protein. Free form amino acids can be purchased over the counter as single aminos or combined aminos. They are digested more easily and have fewer impurities. Protein powders have fillers, sweeteners, dyes and extra carbohydrates which can make you feel bloated. I prefer a liquid amino acid complex that combines several different amino acids to repair muscle tissue and increase immunity. I like to split the dosage to 2-3 times a day.

When free form amino acids are added to the diet, they can assist in gaining lean muscle mass and strength. There are no negative effects except for a little stomach bloating if the brand you use is not good. You should take them 2-3 times a day especially after training. I like Universal's AMP after I train in the evening and before bed. I combine that with my liquid amino complex which I take in the morning on an empty stomach and before training. I recommend taking an amino acid complex as well as the amino acid Glutamine. Glutamine is the most abundent amino acid in the body. Take between 4 and 10 grams a day depending on your lean body weight.

GLUTAMINE

Glutamine is the most abundent amino acid in the body. Glutamine is the top supplement for promoting muscle recovery and increasing immunity. It is also a great supplement to take if you suffer from intestinal problems. Chemicals and stress can produce an inflammation of the intestinal lining, resulting in bacteria entering the bloodstream. This causes a negative immune response which over taxes the body's immune system, thus depleting the systemic supplies of glutamine and ultimately causing muscle protein catabolism. Exposure to various types of stress, such as viral or bacterial infections and over training can severly deplete glutamine from the body. The end result, a decrease in the ability to recover after training, a decrease in protein synthesis, and a decrease in immune function.

Supplementing with glutamine will pull more water into your muscles for more efficient muscle recovery. Your body will utilize the extra glutamine for muscle recovery so that your normal glutamine stores can be used for immune function. After a coule weeks of supplementation, you should see increased recovery time and enhanced muscle hypertrophy.

Glutamine can be found as an oderless and virtually tasteless white powder that can be added to water, protein powder, gatorade, or any other drink. Sometimes I add it to my coffee to prevent my intestines from getting bloated from the coffee. I also add it to my oatmeal if I forget to add it to my drinks. The normal dosage is generally between 4 and 10 grams a day. For intense bodybuilders, I recommend between 10 and 20 grams a day split into 3 dosages. Try to take it between meals away from other aminos or protein.

Information provided by the Sport Supplement Review guide by Vince Andrich and by National Sports Performance Association (NSPA).