HardGainer’s Guide to Protein: Sources, Timing, and Nutritional Value
When looking for protein sources to add to your bodybuilding diet, its important to evaluate all the options available, and see what works for you based on taste, type of protein, timing, and nutritional value.
Taste: Its a personal choice, but at the end of the day, some sacrifices will have to be made on your quest to hugeness. I personally detested tuna and cottage cheese when I was younger, but have grown to love them as their exceptional protein content cannot be ignored. Pounding back my first few cans of tuna, and spoonfuls of cottage cheese was no easy task. Overcoming this nutritional obstacle is just another milestone in my journey.
Types of Protein: There are 3 main types of protein a bodybuilder, and a HardGainer specifically, should be concerned with. Meat protein, Whey protein, and Casein protein.
- Meat Protein-Contains all the essential amino acids and nutrients in the correct proportions for effective lean muscle building. Examples of meat protein are chicken, fish, lamb, pork, beef, egg etc… When considering Poultry sources, choose white meat, as dark meat has more fat and is not as lean. Also, avoid skin at all costs, as it is heavy in saturated fats. Fish and Seafood is one of the best protein sources since it has little to no fat. The fat it does contain is of the Omega 3 variety, which has been proven to be beneficial for healthy living.
- Whey Protein-This is the only man made source of protein a bodybuilder should be concerned with. It is the most common ingredient in protein powders, and techniques have advanced to offer isolate and ion-exchanged versions of whey. These versions have gone through extra processes to increase their quality and absorption in the body. Whey protein is broken down very rapidly, and is absorbed by the body within an hour.
- Casein Protein-The main type of protein found in milk and other dairy products. Casein protein is a slow-digesting protein as it forms a gel in the stomach, which results in the steady release of nutrients into the body over time. Casein protein is broken down slowly, and is still being absorbed by the body up to 7 hours later.
Timing: Due to the rapid absorption of whey protein, it is ideal to be consumed first thing in the morning upon wake up, and immediately after your workout. During sleep your body is essentially in starvation mode, as it is relying solely on the nutrients obtained immediately before bed. Upon waking, you want to replenish your muscles with a fast acting protein source, and re-create an anabolic, muscle building environment.
Similarly, during a workout, your body is using protein and carbohydrates as fuel. This fuel is consumed quickly, and if you spend longer than 60 minutes in the gym, your body turns to its own muscle stores for fuel. Therefore, a fast acting protein such as whey is ideal post-workout, as it gives your body fuel, and quickly sends valuable nutrients to your muscles to begin the muscle repair and rebuilding process. Due to the slow absorption rate of casein protein, it is ideal directly before bed, as your last meal of the day. The casein protein will slowly break down over the course of the night, providing a constant supply of nutrients to your muscles, and preventing your body from entering a catabolic, muscle wasting, state.
Nutritional Value: The following table lists the nutritional value of various different protein sources. These numbers will provide useful in a later post when we create a specific nutritional program to meet your bodies needs.
Meat Protein
| Source | Protein (g) |
| Egg (1 medium size) | 6 |
| Chicken (1 breast) | 25 |
| Beef (100 gram portion) | 28 |
| Fish (100 gram filet) | 21 |
| Tuna (1 small can) | 27 |
| Sausages (100 gram portion) | 12 |
| Bacon (100 gram portion) | 25 |
| Ham (100 gram portion) | 18 |
| Veal (1 filet) | 30 |
| Pork (1 chop) | 28 |
| Lamb (1 chop) | 21 |
| Duck (100 gram portion) | 20 |
| Turkey (100 gram portion) | 28 |
Whey Protein
| Source | Protein (g) |
| Whey Protein Powder (1 scoop) | 25 |
Casein Protein
| Source | Protein (g) |
| Milk (250 ml) | 9 |
| Soya Milk (200 ml) | 6 |
| Tofu (100 gram portion) | 8 |
| Cheese (100 gram portion) | 25 |
| Cottage Cheese (100 gram portion) | 15 |
July 17th, 2008 at 1:55 am
[...] a follow up to the Advanced Nutrition Guidelines, and incorporating information from the Guide To Protein, Guide To Carbs, and Guide To Fats, this is Complete Meal Plan for a HardGainer. If you [...]
July 17th, 2008 at 9:00 am
[...] pick up 5 pounds of whey, and get your casein protein from real food sources. As discussed in the HardGainer’s Guide to Protein, I suggest you consume 1 cup of fat free cottage cheese before bed, as well as having a glass of 1% [...]