PERFECT PROTEIN BY WYATT MYERS WHETHER YOU'RE A HARDGAINER, A FAST-FOOD JUNKIE OR A VEGETARIAN, HERE'S THE IDEAL PROTEIN SOURCE TO FEED YOUR NEEDS "Deep Throat" has finally revealed himself, but well-known bodybuilders from the Watergate era and before also could have earned that nickname. In the name of size, they guzzled gallons of full- cream milk, devoured steaks like pit bulls and popped whole eggs as if they were breath mints. Now we know there are smarter ways to protein-load muscle tissue. Check out our guide on how to pick the ideal protein source — based on your individual needs — to help you reach your goals sooner. THE POWERLIFTER Who: An aspiring Olympic weightlifter or "World's Strongest Man" — or somebody just looking to get stronger. What: Fish, lean beef, turkey breast, chicken breast. Why: "Strength-training athletes need more protein to mend damaged tissue but fewer carbs to avoid getting fat," says Chris Aceto, author of Championship Bodybuilding (www.nutramedia.com). "They don't burn the carbs to the extent that a bodybuilder would because those desiring strength tend to perform far fewer sets and reps and train less frequently. These food choices add protein to the diet with as few extra fat calories as possible." When: Get your fill before weight-training workouts: "This will increase muscle synthesis better than just taking protein later in the day," explains Shawn M. Talbott, president of Supplement Watch (www.supplementwatch.com). "And the higher that protein can be in essential amino acids, the better the stimulation of muscle synthesis." How Much: One gram of protein per pound of bodyweight, every single day. THE HARDGAINER Who: The envy of millions: no matter what he eats, he's still lean as can be. But he could use a bit more bulk. What: Low-fat cottage cheese, yogurt and milk; eggs; whey protein powder. Why: "Honestly, 99% of the ‘hardgainers' I work with don't meet the daily calorific requirements to begin with," says Jon Chipko, a personal trainer. "So getting that calorific intake up to par is the first priority." When: Broken up as snacks consumed over the course of the day. "One way to get the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or take with you for a snack on the go. How Much: Eat about 1 gram of protein per pound of bodyweight. To reach this level, have a snack of an egg or a serving of dairy twice a day, or drink a protein shake twice a day in addition to your three healthy, protein-inclusive meals. "Clinical research shows there's little benefit to consuming more protein than this a day," Evans says. THE LACTOSE-INTOLERANT Who: An individual who cannot properly digest foods from our friend Ms. Cow. What: A pure whey protein isolate (not concentrate) with less than 0.1 gram of lactose per tablespoon. Why: Several of our experts agree that whey protein isolate is the ideal choice for lactose-intolerant folks because it replaces both the protein and calcium they're not getting from dairy products. "This type of isolate typically yields more than 94 grams of protein per 100 grams of whey," notes Chipko. "And it's virtually free of fat and carbohydrates." Evans adds that it's easy on the stomach, too. "Most people with lactose intolerance have no trouble taking this very small amount of lactose." When: As a snack or meal replacement, once or twice a day. How Much: Just enough to bring your total protein intake to around 1 gram per pound of bodyweight daily. If you get more protein from meat on a given day, make up the remainder with a protein shake. THE ENERGY-SEEKER Who: That guy at the office who falls asleep on his desk every afternoon. What: Protein-packed sandwiches for lunch. Good choices include tuna, turkey, egg salad with low-fat mayo and cottage cheese, plus yogurt on the side. Why: "Adding protein to your lunch sandwiches is a good strategy to keep energy levels high later in the day," says Kristin Wingfield, of the Saint Francis Memorial Hospital Centre for Sports Medicine in California. "Energy drops usually coincide with a drop in blood sugar, and this often occurs later in the afternoon. To avoid this, meals (especially lunch) should include lean protein as well as some fat." When: Lunchtime. How Much: Add at least 115 g of these sandwich fillings or yogurt to your lunch each day. This provides about 20–30 grams of protein as part of your overall daily protein plan. THE VEGETARIAN Who: The meat-free musclehead. What: Dairy products (including whey protein), fish and combinations of beans, soya, nuts, lentils and vegetables. Why: For vegetarians, deriving a big boost of protein from dairy products and fish can make their performance rival that of their meat-eating counterparts. Vegans can also get good results, but they're at a noted disadvantage. "In my experience with athletes up to the professional and Olympic levels, veganism is not a good match with elite athletic competition," says Talbott. "If the vegan is willing to break from their dietary standards and tolerate some dairy foods, they will get some great benefits." When: In place of meat, the vegetarian should consume low-fat fish and dairy throughout the day. The vegan should use a combination of beans, soya, lentils, nuts and veggies each day to get the complete protein package. "Vegans must be careful to mix all these protein sources to provide a diet with all the essential amino acids," says Wingfield. David L. Katz, author of The Way to Eat (Sourcebooks, 2004), notes that there are a number of soya-based protein powders that can give vegetarians a plant-based protein boost. How Much: All these sources should be combined to create a total of around 1 gram of protein per pound of bodyweight per day. THE FAST-FOOD LOVER Who: The guy stuffing his face with McDonald's milkshakes instead of protein shakes. What: Burger King chilli, all of the McDonald's premium salads (with grilled chicken), McDonald's Chicken Grills, any chain's smaller hamburgers and McDonald's Egg McMuffin. Why: "What we call ‘fast food' can be relatively nutritious if chosen wisely," says Christine M. Palumbo, a registered dietitian. "These selections are the best high-protein, low-fat choices." When: Sparingly, but okay as the occasional meal. How Much: Only once a day on days you do decide to "go fast", and tailor these choices into a strong all-day nutrition plan. (For example, if you have a burger for lunch, have a dinner with fewer carbs and more protein.) THE MIDNIGHT SNACKER Who: A guy who's more likely to have his face in the fridge than on a pillow in the middle of the night. What: Low-fat dairy food or a casein protein shake. Why: "The body spends half the night building itself up and the other half tearing itself down," says Chipko, referring to the 7–8-hour fast you go through when sleeping, which causes the body to seek energy from muscle protein. "So when you're talking about athletes who incur a lot of muscle damage, the net result can be minus — as in less muscle — if precautions aren't taken. To counter this, you want a slow-digesting protein. The casein found in dairy foods [or a casein protein shake] is the best choice here." One thing's for sure, though: you should avoid carbs before bedtime. "Just ask any sumo wrestler," says Marc David, author of The Slow Down Diet (Healing Arts Press, 2005). "Traditionally, the sumos ate lots of food before bed and even in the middle of the night to gain flab, not muscle." When: Just a small amount before bedtime, if at all. How Much: "Recent studies have shown that the amount of dietary protein needed to stimulate muscle recovery is surprisingly small, as low as 5–10 grams," says Evans. Still, M&F recommends consuming 20–40 grams before bedtime to maximise muscle recovery and growth. THE GENTLER SEX Who: Who do you think? Women, silly. What: Soya-protein and low-fat dairy products. Why: Soya proteins have specific benefits for female athletes. "The isoflavones in soya protein have been found to exert an oestrogenic effect that can be beneficial for female athletes," says Evans. "Also, women need to make sure they're getting enough calcium in their diet to prevent osteoporosis." When: Before workouts (when possible) to enhance muscle growth. How Much: Same as men: around 1 gram of protein per pound of bodyweight. THE ENDURANCE ATHLETE Who: Those people whizzing by on the track while you're pumping iron. What: Whey protein, low-fat dairy products. Why: "Endurance athletes frequently get it wrong by stressing carbs rather than protein," says Aceto. "If you're an endurance athlete, you burn a lot more protein than you think. Protein offers essential support for the immune system, and the endurance athlete is chronically hitting his own immune system over the head with long training sessions. Good choices include whey proteins, which are easy to digest and offer immune-boosting amino acids such as cysteine." When: "For endurance athletes, it's recommended that they eat not only before and within 30 minutes after an event but also during, to enhance their endurance and stamina," says Evans. How Much: Similar to bodybuilders: slightly less than 1 gram of protein per pound of bodyweight every day. THE MATURE BODYBUILDER Who: Middle-aged gym rat. What: Lean cuts of meat, egg whites, low-fat dairy products. Why: The older bodybuilder has four important considerations. The first is his metabolism: "He's likely to have to stay with the leanest possible sources of protein because his metabolism is a bit slower," says Aceto. "This requires him to get rid of any potential excess calories." The second consideration is the heart. "Older athletes, especially those at risk of cardiovascular disease, must be careful of cholesterol sources in the diet and thus need to be careful of their protein sources," Wingfield comments. Older bodybuilders also need to keep their protein intake high, even consuming more than 1 gram per pound of bodyweight. Research shows that older men benefit from higher-protein diets. Finally, Katz advises older athletes to make sure they get plenty of calcium. Eating plenty of low-fat dairy products can supply this much-needed nutrient. When: Just as for younger bodybuilders, eating before a workout (when possible) can maximise muscle growth. How Much: Take in slightly more than younger bodybuilders: about 1.25 grams of protein per pound of bodyweight. M&F Wyatt Myers is an editor and freelance health writer living in Des Moines, Iowa.