Editing Bodybuilding (section)

==== Protein ====
[[File:Protein_shake.jpg|thumb|Protein milkshakes, made from protein powder (center) and milk (left), are a common [[bodybuilding supplement|supplement]].]]
The motor proteins [[actin]] and [[myosin]] generate the forces exerted by contracting muscles. [[Cortisol]] decreases amino acid uptake by muscle and inhibits protein synthesis.<ref>{{cite book | vauthors = Manchester KL |chapter=Sites of Hormonal Regulation of Protein Metabolism|chapter-url=https://books.google.com/books?id=EgMwXpQRGQ8C&pg=PA229|pages=229–98 |veditors = Munro HN |year=2012|title=Mammalian Protein Metabolism, Volume 4|publisher=Elsevier |isbn=978-0-323-14257-1}}</ref> 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.<ref name="LambertCP">{{cite journal | vauthors = Lambert CP, Frank LL, Evans WJ | s2cid = 17233384 | title = Macronutrient considerations for the sport of bodybuilding | journal = Sports Medicine | volume = 34 | issue = 5 | pages = 317–27 | year = 2004 | pmid = 15107010 | doi = 10.2165/00007256-200434050-00004 }}</ref> 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.<ref>{{Cite web|date=2004 | author= Samantha Heller|title=Protein: a guide to maximum muscle: confused? Let us separate the gristle from the meat.(Nutrition) |website= Men's Fitness |publisher=HighBeam Research|url=http://www.highbeam.com/doc/1G1-114819458.html|access-date=2023-02-08|archive-url=https://web.archive.org/web/20130703013711/http://www.highbeam.com/doc/1G1-114819458.html |archive-date=July 3, 2013 | url-status=usurped | url-access= subscription }}{{better source needed|date=July 2023| reason = subscription required to deadlinked site}}</ref> It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.<ref>"Your nutrition problems solved; This month: pre- and postworkout nutrition, calculating protein intake and adding simple carbs".
''FLEX Magazine'', January 2005</ref> 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 protein|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.<ref>{{cite journal | vauthors = Burd NA, Yang Y, Moore DR, Tang JE, Tarnopolsky MA, Phillips SM | title = Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men | journal = The British Journal of Nutrition | volume = 108 | issue = 6 | pages = 958–62 | date = September 2012 | pmid = 22289570 | doi = 10.1017/S0007114511006271 | doi-access = free }}</ref> 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.<ref name="MikeFalcon">{{cite web|last=Falcon|first=Mike | name-list-style = vanc |url=http://www.maxmuscle.com/index.cfm?fa=article&doc_id=116&subcat=science|title=Estrogens, Testosterone & Phytoestrogens|url-status=dead|archive-url=https://web.archive.org/web/20061025023850/http://www.maxmuscle.com/index.cfm?fa=article&doc_id=116&subcat=science|archive-date=October 25, 2006|website=maxmuscle.com}}</ref> 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.<ref name="TestosteroneSyndrome">{{cite book| first1 = Eugene | last1 = Shippen | first2 = William | last2 = Fryer | name-list-style = vanc |title=The testosterone syndrome: the critical factor for energy, health, and sexuality: reversing the male menopause|publisher=M. Evans|location=New York|year=1998|isbn=978-0-87131-829-9|url-access=registration|url=https://archive.org/details/testosteronesynd00euge}}{{page needed|date=May 2015}}</ref>