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Back in the old days getting a little extra protein in your diet would mean gulping down a couple of raw eggs like Rocky Balboa. However, this was not the safeest way and there is always a risk of food poisioning. However these days things are much more simpler, you can find many high protein foods and supplements have infiltrated the Internet and our store shelves. Reasearch has proven eating more then the recommended daily dose of protein can help build muscle and burn fat as well as many other health benefits. If your serious about building muscle then eating protein is an ablsolute must.
Protein is what makes up and maintains the structure of of every cell in the human body, including muscles, body tissue, enzymes, immune bodies, hormones, and bones. Proteins are made up of an arrangement of amino acids. Amino acids are the building blocks of protein. They combine in different combinations to form different proteins. When you eat something that contains protein, such as a chicken or eggs, it is then broken down in digestion to amino acids. Once in the muscle, the amino acids reform to protein. Protein can be found in the many foods including: Meat: Beef, chicken, turkey Fish: Cod, mackerel, tuna Dairy products: Cheese, milk, yoghurt, eggs Nuts: Peanuts, cashew nuts, walnuts Seeds: sunflower and sesame seeds Pulses: Baked bean, lentils, kidney beans Soya products: Soya mince, tofu, soya milk Protein supplements Protein supplements are a convenient way to meet your protein needs. You can take them in repalcement of meals when you are in a rush or on the go. Protein supplements are available in: • Protein powders • Protein nutrition bars • Ready-to-drinks Protein supplements supply your body with a contrated source of protein which can be used a meal repleacement when you are busy or on the go. The only problem with protein foods is that they can contain high amounts of fat. However protein supplements will only have minimal fat and carbohydrates which makes them a healthy meal replacement. |
Adequate amounts of protein are a must for any active person but even more so for those trying to build muscle. Consuming the appropriate amount of protein is not only going to create a good environment for your muscle synthesis but it will also optimize anabolic hormone levels, increase metabolism relative to other nutrients, prevent insulin related fat gain, and improve cardiovascular risk profiles.
Research has proven that a high protein diet will:
• Enhance your strength and lifting capacity
• Reduce post-exercise muscle breakdown
• Increase muscle mass
Sub-optimal protein intakes will only lead to slower gains in both strength and muscle size. However, if your protein intake is not sufficient enough it can result in muscle wastage.
In sport today most athlete's supplement with protein so important that you get the sufficient intake of protein if you take part in any of the following activities:
• Strength and power training
• Long intense endurance training
• New to strength training
• Weight loss program
• Vegetarian or vegans
Athletes who train for strength and power require a higher protein intake over sedentary and endurance athletes. During and immediately after resistance training the rate of protein breakdown exceeds muscle building. For growth you must be in a state of 'positive nitrogen balance'. Consuming protein following workouts encourages new muscle growth.
Athletes who regularly train for long or intense endurance sports require increased dietary protein intake to compensate for the breakdown during exercise. After 60-90 minutes endurance training when glycogen levels are low protein can be used as an energy source.
How much do I need?
Protein requirements vary from person to person depending on your activity level and your goals. The table below is a guideline to help you calculate how many grams of protein you need to aim at getting into your diet each day.
Daily protein needs table
| Type of training | Daily Protein requirements per kg body weight (g) |
| Sedentary | 0.7 - 0.8grams |
| Endurance athletes - moderate to heavy training | 1.2 - 1.4grams |
| Strength and power athletes | 1.4 - 1.8grams |
| Athletes on a fat loss program | 1.6 - 2.0grams |
| Athletes on a weight gain program | 1.8 - 2.0grams |
When should I take protein?
Its important to spread your protein intake throughout the day, but there are some times of the day that are more important then other times. First of all its important to get protein first thing in the morning as your muscles have been starved all night. However, it is the most important time of the day is immediately after training. This is when protein synthesis is increased to optimize recovery and promote growth. Taking Casein is great before you go to bed as it will give your body a slow release of protein through the night.
However, you should try to spread your protein intake out throughout the day and try to get at least a small amount of protein every 2 - 3 hours to stop the muscle from starving from protein.
There are 3 main types of protein that are found in protein foods and supplements:
Whey protein concentrates (WPC) are the more cost-effective form of whey protein. It requires less processing time, but also contains more fat and lactose. Whey concentrate is 70 to 85% protein.
Whey protein isolate (WPI) is a more expensive version of whey protein. It contains less fat and lactose then that of concentrate whey. Whey Isolate contain between 90 to 98% protein because of the higher quality protein source's Whey isolate has a higher biological value.
Whey protein
Whey protein has become one of the most popular type of protein supplements on todays market. Whey is extracted, isolated and refined from milk protein. Whey is a fast digesting protein which is absorbed easily into your muscle's which makes it perfect for a post workout protein shake. Whey protein comes in two forms, whey protein concentrate (WPC) and whey protein isolate (WPI). Usually these can be purchased on there own in single form, however most protein supplements contain a blend of the two.
Casein Protein
Casein is a slow releasing protein isolated from milk. It delivers a constant slow release of amino acids to the muscles for longer period. Casein is great to take before bed or when you know that you can eat for several hours. Because casein protein is used by the body to build muscle, and less is used as a energy source, casein supplementation encourages the body to use carbs and stored fat for energy.
Soy Protein
Soy protein is produced from soybeans, a plant extract originally from China. Soy protein is high quaility but is not as efficient as whey or casein proteins this makes it one of the less popular forms of proteins. Soy protein low in fat and high in brached chain amino acids abd glutamine.
Eating more protein then your body needs will not convert into muscle size. Therefore, too much protein will not give you any other benefits.
In the past it was belived that excessive protein intake could cause liver and kidney damage, because of the extra stress on the organs. However, there has been no research to prove this. Those with any liver and kidney problems should follow a low protein diet.
Following a high protein diet can cause dehydration, this can be avoided by making sure you drink plenty of water.
Can Vegetarians Supplement With Protein?
Yes. As a vegetarian or more specifically lacto-vegetarian maintaining your daily protein intake through non-meat sources can be challenging. However through the addition of supplementary milk-based proteins your total intake can be vastly improved.
What Is Colostrum?
Colostrum is the milk produced by cows in the first days after giving birth. Colostrum is rich in immune boosting nutrients and is known for its muscle building properties. Research studies have shown colostrum to be beneficial in improving performance in a variety of sports including running, cycling and hockey.
What Are Fast and Slow Proteins?
The concept of slow and fast relates to the rate at which proteins are broken down and absorbed8. Whey protein are fast protein and casein is a slow protein. Whey is easily broken down to pass into the blood stream and skeletal muscle rapidly. Casein has the ability to clot and therefore takes a longer time for absorption for a slower release of peptides and amino acids.
What Is Nitrogen-Balance?
Nitrogen balance is a measurement to estimate the difference between nitrogen intake and output in the body. This enables you to measure protein sufficiently. In a state of 'positive nitrogen-balance' you are consuming more protein than you excrete. This positive environment stimulates muscle growth. If you limit your protein intake you may then fall into a negative nitrogen-balance which will lead to muscle catabolism.
