Protein is an essential macronutrient composed of amino acids. It serves many functions in the body including providing energy, maintaining muscle mass, regulating hormones, and keeping blood pH balanced. Common protein sources include meat, eggs, dairy, nuts and legumes. Protein supplements can help individuals meet higher protein needs, especially athletes and bodybuilders seeking to build muscle. Supplements come in various forms and taking protein at key times like after workouts can maximize muscle growth and recovery when part of a resistance training routine.

2. 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.

3. Other functions of
protein-
 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.

4. 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.

5.  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

6. Protein intake has
numerous 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

7.  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

8.  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.

9. How much Protein do
we 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.

10. PROTEIN
SUPPLEMENTS?
 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.

11. Types of protein
supplements-
 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

12.  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
 .

13.  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

14. Benefits of using
protein 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.

15.  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.

16.  Certain protein supplements have a higher
biological value that real foods.
 A protein shake can be easier on the
stomach before bed.

17. Who Uses protein
supplements?
 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.

18. .
 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.

19. How protein supp help
in 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.

20.  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

21. 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.

22. When to take for
maximum 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.

23.  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.

24. 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”

25. ANY QUESTIONS???