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Protein

The motor proteins actin and myosin generate the forces exerted by contracting muscles. Cortisol decreases amino acid uptake by muscle and inhibits protein synthesis. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high biological value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release. That effect is somewhat overcome by combining casein and whey.

Bodybuilders were previously thought to require protein with a higher BV than that of soy, which was additionally avoided due to its alleged estrogenic (female hormone) properties, though more recent studies have shown that soy actually contains phytoestrogens which compete with estrogens in the male body and can block estrogenic actions. Soy, flax, and other plant-based foods that contain phytoestrogens are also beneficial because they can inhibit some pituitary functions while stimulating the liver's P450 system (which eliminates hormones, drugs, and waste from the body) to more actively process and excrete excess estrogen.