Bodybuilding Blog
Archive June
Whey Protein
In the past few years, much research has been done using micronutrients with the purpose of prevention of disease, extension of human life, and increase in athletic performance. It has been known for years that different types of proteins (i.e., whey, egg white, poultry, etc.) have varying effects on human biochemistry and metabolism.
Lately, through extensive research, it has been found that one type of protein has a profound effect on many aspects of human physiology. This protein is none other than whey. Whey protein has many unique properties that make it a great asset to human health and performance, which is especially important to anyone seeking muscle hypertrophy.
Whey has been shown to have a dramatic effect on raising certain hormone levels while also showing an immune boosting effect. One of the aspects of this discovery was the antioxidant Glutathione (comprised of two amino acids, L-cysteine and L-glumatic acid, as well as glycine), which is a powerful antioxidant that has been shown to have a positive impact on protecting the body against free radical damage. Free radicals are waste by-products of human metabolism. These free radicals can cause various problems for humans causing infections, all the way to being linked to causing cancer.
Whey and IGF-1
Insulin like growth factor one (IGF-1) is a growth factor that is released during the breakdown of growth hormone in the liver and is the catalyst responsibile for the growth caused by GH. IGF-1 is directly linked to the quantity and quality of the proteins you ingest.
The quality of protein is measured by biological value (BV) which is the rating given to proteins based on their ability to reach the blood stream in a "good" state; meaning with all the amino acids in tact and able to function properly. Whey protein has a BV of 104 to 159, depending on whether or not it is hydrolyzed, whereas egg white has a BV of 88. This means that a good quality whey protein is almost twice as effective as egg white! Whey also contains the highest percentage of branch chain amino acids (BCAA), L-leucine, L-isoleucine and L-valine. BCAAs are the amino acids used by muscles during intense bouts of exercise. The fact that whey protein is high in BCAAs is of great concern to anyone concerned with (catobolism) muscle-wasting.
Conclusion
The type of processing (i.e., ion-exchange, CFM or hydrolyzing) has a direct impact on the quality and effectiveness of the whey protein you ingest. Look for partially hydrolized whey products such as Designer Whey (Next Nutrition). So I suggest that anyone looking for a good way to add protein to their daily, diet consider whey for its various health and muscle building assets.
The Myth of Pro Bodybuilding Training Secrets
People always ask what the pros do differently from everyone else. The answer is nothing. In talking to John Wood Jr. after his 2nd placing at the Jr. USA, he commented on how amazed people seemed when he told them that he did nothing special for the show. He did the same exercises and ate the same foods as in the off-season. The only differences being decreased calories and saturated fats and adding a few shaping exercises.
Just last weekend, a guy had remarked how different my diet was from the BIG GUYS and pros. He rattled on, saying how the pros eat ungodly amounts of food and train for hours at a time! I let him wallow in his ignorance. He was beyond the point of saving.
Nutrition is nutrition. The pros don't have special cows, chickens, fish, fruit trees or anything else. They shop at a grocery store just like you. They cook and eat food just like you. The main difference between bodybuilders' diets and that of the average American is that bodybuilders monitor what they eat. It is best to ensure you get a good balance of carbs/proteins/fats. I don't want to get into what is the right ratio in this article. There are so many fad diets out there, I don't dare get into that.
Pros don't have any special training secrets either. Training is training. That is non-negotiable. The pros are pros because they are driven and have good gentics to work with. I don't want this to start the argument of those who say they can't get into shape because of their genetics. The guys who stagnate say they don't have the genetics. The problem is more often that the stagnant people don't understand the basics of nutrition and training principles.
People need to stop believing that pros are superhuman. If you ask the majority of the pros in the IFBB or NABF today, you will find that they all do things similar to what you do. Nutrition is the most neglected or misunderstood aspect of bodybuilding. Rest is second. These are fundamental to bodybuilding success. You must eat properly, train hard, and rest alot to grow.