BASICS OF PROTEIN Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats. Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.
Other functions ofprotein- To keep a balanced PH level in the blood. For muscle tissue preservation during dieting or cuts. As an energy source when there are no carbohydrates available. To build and maintain proper hormone levels. For necessary chemical reactions to take place. To keep the body’s immune system functioning properly. For proper regulation of the body’s fluid balance.
PROTEIN SOURCES Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. Small amounts of protein can also be found in fatty and starchy foods. Because protein levels in these foods are minimal, they are generally “ignored” by bodybuilders and athletes when a protein diet is structured. Protein food sources are divided into two categories: complete and incomplete protein foods.
A complete protein food contains all essential amino acids. Animal proteins (meat) are complete protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids. These lacking amino acids vary from food source to food source
Protein intake hasnumerous benefits:- Anabolism. Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized
Growth Hormone Regulation. Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues
Metabolism. protein requires more energy to process, so inherently it boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the body to draw upon fat reserves. Insulin. Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.
How much Protein dowe need? The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight . Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums.
PROTEINSUPPLEMENTS? Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements. Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous flavors, from fruit flavored protein powders, to cookie and cream flavored weight gainers, to peanut butter flavored protein bars.
Types of proteinsupplements- Isolate. An isolated protein source is one that has been chemically purified to remove most everything other then the actual protein source. Generally isolates are 90%+ pure protein. Concentrate. A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbohydrates, and in the case of whey protein, more lactose. Blends. A protein blend is a combination of various protein sources and purity levels. A blend can be more cost effective then a pure isolate, and can also offer the benefit of having both fast digesting and slow digesting protein sources
Weight Gainer. Weight gainers are high calorie protein powders meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories. Meal Replacements. Meal replacement protein products are considered to be entire meals in and of themselves. They contain a formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals. Recovery. A recovery blend is a protein supplement that contains any number of additional, non-protein supplement products meant to aid in post-workout recovery. These supplements range from creatine to multivitamin and minerals, and larger doses of glutamine and taurine .
Slow Digesting. A slow digesting protein source provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals. Fast Digesting. A fast digesting protein source, such as whey protein, acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source. Energy Bar. Energy bars provide a quick, healthy and sustained source of energy when you need a pick-me-up in between meals. While an energy bar does contain some protein, in general, it does not contain as much protein as a protein bar
Benefits of usingprotein supplements- Grab & Go. No Refrigeration & very portable. Can save your money. Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you with the ability to have a fast digesting or slow digesting protein meal whenever you need it.
Protein supplements are generally a more complete and balanced protein source. Protein supplements are often fortified with vitamins and minerals, making them a multi- dimensional protein food. Weight gainers offer high calorie foods that are easily broken down, and less filling. Protein supplements come is a wide variety of flavors, and can take away some of the “blandness” that comes with a high protein diet. Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.
Certain protein supplements have a higher biological value that real foods. A protein shake can be easier on the stomach before bed.
Who Uses proteinsupplements? Bodybuilders. For those looking to add muscle mass, protein supplementation isn’t an option…it’s a requirement. Whether you’re a whey protein addict, or just like to have a protein bar handy just in case, protein supplements are a bodybuilder’s safety net.17 Athletes. Protein supplementation isn’t just for bodybuilders. Hard training athletes need extra protein for energy, to repair muscle, and to insure proper body functioning. Dieters. Protein foods speed up the metabolism, and allow for the proper burning of stored fat. Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and meal replacement products to help the fat burning process, and to fend off hunger.
. Hardgainers For those that are underweight, or for those with a fast metabolism, eating enough to normalize body weight can be difficult. Protein foods, especially weight gainers, can add vital calories during times of the day when eating is difficult, but required.
How protein supp helpin muscle growth:- Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance. When you undereat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.
When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein . Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance. Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance
On Fat Loss- Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss. Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you undereat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make you feel weak and tired.
When to take formaximum results- First Thing In The Morning. After waking, your body is in a fasting condition. You haven’t eaten protein for quite some time, and your body needs a fast digesting protein source to insure that you remain in a positive nitrogen balance. At this time it’s a good idea to use both a fast and slow digesting protein powder. This could be a whey protein drink with a solid protein source such as eggs and cheese, or a whey/casein protein powder mix. A fast digesting protein will quickly place the body into a positive nitrogen balance, and get the day off to a good, muscle building start. A slow digesting protein source, like casein protein, will continue to feed amino acids into the blood stream, and hold you off until your next protein meal.
Pre Workout. Your pre-workout meal should consist of a slow digesting protein powder that will keep the body in a positive nitrogen balance as you workout. Post Workout. You should take the same approach post-workout as you did first thing in the morning. Consume a mixture of fast and slow digesting protein sources to help you recover from the workout, and propel you in a positive nitrogen balance to your next meal. Between Meals. Regular protein supplement meals and snacks eaten throughout the day should be from slow digesting proteins, such as casein or egg protein. Slow digesting protein in between major meals assures that you will maintain a positive nitrogen balance throughout the day. Night Time. Having a slow digesting protein supplement before bed maximizes your nitrogen balance while sleeping. Casein protein is a good choice before hitting the sack.
Side effects- Yes!!!!! As with basically anything - too much of a good thing can be bad. If you take too much protein, say you weigh 150 pounds and take 300 grams of protein a day - your body will not be able to process all the protein into amino acids. What your body can not use will have to be excreted as a waste product. This means your kidney and liver will be doing a lot of work just to get the excess protein out of your body. While this will not cause any major problems over a short period of time - you would not want to be overworking your kidney and liver over the course of several years. That being said – “protein supplementation is very safe if you stay within the dosage guidelines”