Whole foods and whey/casein supplements aren’t the only games in town Most bodybuilders meet their daily protein requirements using two to three fundamental sources. First is whole food. Most bodybuilders enjoy chicken, eggs, beef, and other whole food protein sources on a daily basis. Next is whey protein – a very popular, easily digestible powder that can be mixed with water and consumed for fast delivery of protein to the bloodstream. Finally, some bodybuilders employ casein, a milk-based protein that takes longer to digest. Casein is popular before bed for athletes trying to grow, who desire a steady release of nutrients throughout the night. Here are three other protein sources, which you might not be familiar with, but which might find a home in your nutritional regimen. If you feel like you need a change, give ...

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In bodybuilding circles, the debate over just how much protein athletes need each day has raged since people first picked up weights. We know protein is essential for building new muscle, and that there is an absolute baseline for athletes. Most people put it at .75 to 1.0 grams per pound of bodyweight. That would mean a 200 pound person would need 150 to 200 grams of protein per day. Most strength coaches, bodybuilders, and personal trainers would vehemently dispute this number. Most competitive bodybuilders (high intermediate to advanced) consume at least 1.5 to 2.0 grams of protein daily per pound of bodyweight. This would put the daily requirement for a 200 pound bodybuilder at 300 to 400 grams per day. This is the most common number for strength athletes. It should be noted that these numbers ...

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