Should Bodybuilders Have Protein Powder That Has Carbs & Amino Acids at the Same Time?

Diet is an important strategy in building muscle.

A bodybuilder's primary focus is to build muscle size, meaning he will benefit from consuming more protein than the average person -- up to 0.91 gram per pound of body weight per day, according to the International Society of Sports Nutrition. Although whole food sources of protein are ideal, protein powder supplements consumed around the time of your workout can be an expedient way to deliver amino acids to freshly worked muscles. Some powders come with the addition of branched-chain amino acids and fast-digesting carbohydrates and may give you an edge on muscle building.

Protein Choice

Before worrying about additional amino acids and carbs, a bodybuilder intent on building muscle should choose a protein powder with a whey and casein base. A 2004 issue of "Medicine and Science in Sports and Exercise" published a study noting that protein balance was positively affected by the ingestion of whey or casein protein within an hour after a strength-training session. Although each of these proteins had a slightly different effect on the amino acid concentration in participants, both created the right environment for positive muscle growth. Whey protein is digested the fastest and sends amino acids to your muscles almost immediately, while casein digests more slowly and thus the amino acids are available to your muscles several hours post-exercise as they continue to repair.

Extra Aminos

Proteins consist of amino acids, nine of which your body can't produce on its own. Among these are leucine, isoleucine and valine, known as the branched-chain amino acids, that make up about one-third of muscle protein. Consuming a protein powder that includes additional BCAAs may offer a benefit for bodybuilders because these aminos play the most significant role in muscle growth. A 2005 issue of the "American Journal of Physiology" published a study in which men who consumed a post-workout drink containing protein, separate leucine and carbohydrates experienced lower rates of protein breakdown and higher rates of protein synthesis compared to those who drank only carbohydrates or carbohydrates and protein without stand-alone leucine.

Carbohydrates for Energy

While protein and amino acids help with muscle growth, carbohydrates can assist in recovery and restoration of energy. This helps bodybuilders who want to be able to hit every lifting workout hard to maximize muscle gains. A study published in the "Journal of Strength and Conditioning Research" in 2007 found that participants who consumed a post-workout drink containing carbohydrates and protein right after a resistance-training workout experienced less muscle damage than those who consumed a placebo. Fast-digesting carbohydrates included in protein powders, such as maltodextrin, give you a big surge of insulin right after a workout. When trying to build muscle and gain size, you want this hormone to surge because it drives nutrients such as creatine, glucose and amino acids into your worked muscles. A study published in a 2008 issue of "Amino Acids" also found that combining carbs with protein post-workout enhanced enzyme activity essential to muscle growth and recovery.

Which Protein Powders When

Taking a protein powder with extra amino acids and carbohydrates around the time of your weight-training workout maximizes the muscle-building effects. Powders that contain this combination are often labeled as "weight gainers" or "meal replacements." Registered dietitian Jim White, a spokesperson for the American Dietetic Association and owner of a fitness studio in Virginia, told "Muscle and Performance" magazine that consuming 0.3 to 0.6 gram of carbohydrates per pound of your body weight within an hour of finishing your workout is ideal. Bodybuilders interested in increasing size should look for powders that offer enough carbs to put them higher in this recommendation range. The International Society of Sports Nutrition recommends that BCAAs be consumed in a 2:1:1 ratio of leucine: isoleucine: valine. A study published in the "British Journal of Nutrition" in 2012 found that 20 grams of protein consumed after a workout is sufficient to ensure muscle growth in bodybuilders younger than age 70. Consuming more did not yield greater muscle-building results.