Muscle building - All that you need to know about protein supplements

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2.	Protein requirements to build muscle The protein requirement for an individual training to increase muscle bulk at a gym is 1.2g to 1.5/Kg of body weight. So, a man weighing 60Kg will need about 72 to 90g of protein per day. This need for high protein can be adequately met by protein dense foods such as skim milk dairy products, eggs, fish, lean cuts of meat, pulses and legumes.
3.	Then, who needs protein supplements? Fitness enthusiasts, who train at a gym for an hour, eat protein rich foods do not really need protein supplements. Conversely, athletes and body builders who are exposed to multiple prolonged exercise sessions, vegans and those who do not consume adequate protein the diet need supplements.

What are the different protein supplement options?
There are innumerable varieties of protein supplements on the market. Each product comes with several claims of its unique benefits. It's important to choose from amongst them wisely. The most commonly available protein supplements are

(a)	Whole protein - whey protein, casein, soy proteins, colustrum
(b)	Single amino acids - glutamine, arginine, phenylalanine, tyrosine, and leucine
(c)	Combination of amino acids - branched chain amino acids (isoleucine, leucine and valine).

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User Comments

17 August, 2010 | Prithyush | Reply

I do heavy workouts, 3-4 times a week. During the work out I drink a protein shake and skip breakfast on these days as I am not hungry after consuming that shake. Is what am doing right?

16 August, 2010 | Vijayalakshmi | Reply

Hello Sneha I second your concerns as many people abuse supplements.Dear Ms Antony, Creatine supplements are very popular among body builders and competitive athletes. It has been useful in increasing lean muscle mass and enhances athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting). Long term use may lead to side effects that include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhea, dizziness, high blood pressure, liver dysfunction, and kidney damage especially if in excess of 10g/day. Besides there are many adulterated products in the market. So kindly ask your cousin to please consult a sports nutritionist or sports doctor or at least his physician before continuing, even more so because he seems to have a few of the typical side effects.All the best
PS Incidentally its Creatine and not Creatinene supplements .:)

16 August, 2010 | Sneha Cadabha | Reply

I have a question. My friends son was onto a lot of `Creatinine supplements' after he went off meat.He had read it is good for muscle stimulation. Now he has begun to get cramps and even more recently a kind of blood clots in his calfs which the doctor wants to surgically remove.Can you please tell me if all this is a side effect of Creatinine use? Somehow all this worries me but he wont listen.

17 August, 2010 | Geetanjali Kelkar | Reply

Hi Sneha,
Creatine monohydrate is a popular supplement with weightlifters, body builders and sprinters. Creatine is not like a protein supplement that you can consume everyday. A specific dosage and protocol is recommended. You must consult a sports nutritionist to design a precise protocol and dosage

16 August, 2010 | Vijayalakshmi | Reply

Hello Ms Cadbha, Creatine supplements are very popular among body builders and competitive athletes. It is supposed to be useful in increasing lean muscle mass and enhances athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting). Long term use may lead to side effects that include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhoea, dizziness, high blood pressure, liver dysfunction, and kidney damage especially if in excess of 10g/day. Besides there are many adulterated products in the market. So kindly ask your friends son to please consult a sports nutritionist or sports doctor or at least his physician before continuing, even more so because he seems to have a few of the typical side effects.
PS its Creatine not Creatinine supplements

16 August, 2010 | Geetanjali Kelkar | Reply

Heavier the weight greater is the muscle was the notion earlier. Recent study by Stuart Phillips that even lighter weights can have the same benefits. This method prevents undue strain on the muscles and can be used by all who wish to build muscle. It also prevents injuries to the strained muscle while doing the workouts.

19 July, 2010 | Vijayalakshmi | Reply

Normally a good balanced diet will include sufficient protein and by and large, consuming protein supplement may be unnecessary. The body can metabolize 5-9 grams of protein per hour; excessive daily intake can cause weight gain, kidney problems, or diarrhoea.
Whey protein is very good for fuelling muscle and most important it stimulates protein synthesis because its got the right kind of amino acids (branched chain amino acids), the best part is because of this on going research has shown that it reduces the risk of cancer and heart disease. It also helps synthesize Glutathione as Geetanjali has rightly said which acts as an antioxidant and acts on free radicals brought about by exercise and helps damage. However we suggest you consult a sports doctor or nutritionist and then get onto any supplement as they will be able to make the right call.

16 July, 2010 | Subhash S | Reply

I am 19 years old and I want to put on muscle mass very desperately.
Are there any products / supplements that are safer then the others.
How should I start the program.
I will eat more protein too - but am vegetarian so is tough problem to get protein.
I have been to see GNC products and they are recommending 2-3 products - am not sure. They also have warning on them.

16 July, 2010 | Suneel Kumar | Reply

I use whey protein caramel chocolate mix.I use this after workouts mostly.
I workout 2 hours a day at least 4 on weekends.
No problem.

16 July, 2010 | Rohit | Reply

I eat very healthy, but it doesnt provide adequate protein for muscle buildup.
Now, I have been using whey protein for a few years now - and have not encountered any problems.
I work out a hecka lot and at least have muscles to show for. They are not bulky, nor brawny as you claim, but atleast I dont look skinny and bony like other family members.
This is what I aim for daily.
180 pounds = 126 - 162 grams of protein a day

Talking about whey protein - it is derived from milk protein and does not contain fat or lactose sugar. It is I think the best form of protein for me as a supplement. Basically with Whey Protein I get all the advantages of protein without the fat and lactose. Studies have shown that Whey Protein can help increase my blood levels of glutathione, an antioxidant which is essential to my having a healthy immune system.
Is that correct?

19 July, 2010 | Geetanjali Kelkar | Reply

Hi Rohit

Its good to know that with your daily exercise routine you have developed a good muscle mass. The major protein fractions in whey are beta-lactoglobulin, alpha lactoalbumin, bovine serum albumin and immunoglobins. Whey protein is a by product of cheese industry. Whey protein is more beneficial over casein. It is considered to be fast protein since it is metabolized within an hour after ingestion while casein takes about 3 to 4 hours.

Its important to note that the negative effects of excess protein may not be evident immediately. But it does cause bone mineral loss and dehydration. ‘Supplement’as the word suggests supplements what is lacking in your diet. Consume a protein supplement in amounts to meet your recommended needs.

Glutathione in whey is an antioxidant. Exercise is a form of stress and initiates generation of free radicals. Glutathione lowers the cellular damage that occurs due to intense training. Immunoglobins present in whey promote immunity.

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