| If you are interested in putting on some muscle | | | | and is made up of 50% essential amino acids. It is |
| or maintaining muscle as you lose weight, then | | | | also easily digested and believed to stimulate |
| you may be considering adding extra protein to | | | | muscle growth. |
| your diet. There are many options when it comes | | | | Casein |
| to protein supplements. You can choose from | | | | Casein is a much more slowly released than whey. |
| powders, bars and tablets, in just about any | | | | It is recommended that you would take whey |
| flavour you can think of, but is protein | | | | protein after a workout to quickly supply the |
| supplementation necessary? | | | | body with protein and casein right before bed for |
| Protein - Of First Importance | | | | a slow release of protein though the night. In my |
| First let's look at the role of protein in the body. | | | | opinion casein offers little benefit. |
| Protein accounts for 20% of our total body | | | | Egg Protein |
| weight. It transports nutrients, repairs tissues and | | | | Eggs have a BV rating of 100 are the gold |
| is needed for proper growth. Protein is made up | | | | standard of protein which all other sources of |
| of amino acids, which are the building blocks of | | | | protein are rated. Eggs are also the only protein |
| the body. There are 20 amino acids, 12 which are | | | | supplement that is a whole food. It should be |
| non essential, meaning we can produce them | | | | noted that raw egg whites can block biotin (B6 |
| ourselves within the body, and 8 which are | | | | vitamin) uptake. Biotin deficiency can lead to hair |
| essential, meaning we must obtain them from our | | | | loss. |
| diet. Amino acids can be used in two ways, either | | | | Pea Protein |
| for building new proteins within the body or for | | | | Pea protein isolate is a plant based protein source. |
| energy. The body is constantly breaking down and | | | | It is a beneficial source of amino acids and easily |
| repairing itself so it's important that the diet | | | | digested. Generally favoured by vegetarians and |
| supplies enough protein to meet the body's | | | | vegans but can also be of benefit to meat eaters. |
| requirements. | | | | Amino Acids |
| How Much Protein Do You Need? | | | | Amino acids can be supplemented to prevent |
| The amount of protein you require depends on | | | | muscle breakdown during exercise and can also |
| how active you are. Someone who has a fairly | | | | be used as fuel by the muscles when |
| sedentary lifestyle would require less than an | | | | carbohydrate stores are depleted. If you are |
| athlete. Your weight is also important for working | | | | using another protein supplement then taking |
| out how much protein you need. The RDA for a | | | | amino acids as well isn't really necessary. |
| person who does not workout is 0.75g per kg of | | | | When Is The Best Time To Take A Protein |
| bodyweight. Whereas an athlete on a weight gain | | | | Supplement? |
| program may require as much as 1.8 - 2.0g per | | | | If you where to believe the common belief |
| kg of bodyweight. | | | | regarding building muscle and taking protein |
| A person who is not training but is eating a | | | | supplements, then it would be 3-4 times a day. |
| balanced diet with good quality protein sources is | | | | After your workout, between meals and before |
| most likely meeting their protein requirements. | | | | bed. But this is overkill. |
| Do You Need Extra Protein? | | | | I have tried quite a few different protein powders |
| If you workout on a regular basis then adding a | | | | and I think the most beneficial time to take it is |
| little extra protein could be of benefit. This extra | | | | right after a workout. This is the one time you |
| protein could be supplied by eating more protein | | | | want to rapidly increase your blood sugar levels |
| or by including a protein shake or protein bar. But | | | | so you will get a strong insulin response which will |
| don't get obsessed with the idea that you need | | | | quickly absorb the protein in your blood stream |
| to be taking in huge quantities of protein. This idea | | | | from the shake you just drank. Whole foods |
| is largely down to fitness magazines who are | | | | would be broken down too slowly and miss the |
| sponsored by products that take up half the | | | | window of opportunity. The rest of the time you |
| magazines pages that they are featured in. But a | | | | want to be eating whole foods to keep your |
| high protein diet alone will not provide you with | | | | blood sugar stable. |
| increased size or strength. | | | | A Great Tip For An Inexpensive Protein Shake |
| "Once optimal intake has been reached additional | | | | I don't use any protein powders anymore. I |
| protein is not converted to muscle." | | | | actually just use low-fat chocolate milk. Before |
| Lemon et al 1992 | | | | you dismiss it let me explain the reasoning. |
| Benefits To Protein Supplementation | | | | Milk provides the necessary protein, and the sugar |
| Supplementing protein: | | | | will cause a spike in blood sugar levels. The reason |
| -can help you to meet your daily protein | | | | I use low-fat or no-fat milk is because the fat in |
| requirement | | | | whole milk would slow down digestion. Now |
| -it is easily absorbed | | | | normally I don't drink milk, eat sugar or go near |
| -can help prevent muscle breakdown | | | | anything low-fat but right after a workout this |
| It can also be convenient if you are unable to | | | | works perfectly. |
| have a proper meal. Another benefit to protein | | | | Final Thoughts On Protein |
| supplementation is as a weight loss aid. You are | | | | In my opinion you are best to exhaust whole |
| probably familiar with weight loss shakes. They | | | | food sources first before looking to add protein |
| are basically a protein shake, the reason they are | | | | shakes or bars. If you do choose to use a protein |
| marketed as a weight loss aid is because protein | | | | supplement I think whey protein is best. Don't get |
| helps you to feel fuller quicker. When you feel | | | | caught up in all the marketing ploys some whey |
| satisfied you are less likely to overeat. It isn't the | | | | powders use, just find a basic good quality one |
| shake that is making you lose the weight but the | | | | and use it after a workout and possibly as a meal |
| fact that you are also replacing a meal or two | | | | replacement when unable to get real food. |
| with it and cutting overall calories. | | | | Otherwise stick to good quality whole food |
| The Most Common Protein Supplements On The | | | | protein sources like organic chicken, turkey, beef, |
| Market | | | | fresh fish and organic free range eggs. It's |
| Whey | | | | important to remember that in addition to taking |
| Whey powder is probably the most widely used | | | | enough protein you also need to be eating a |
| and recommended protein supplement. The | | | | variety or fresh fruits, vegetables and low GI |
| reason it is so popular is due to the fact that it | | | | sources of carbohydrates to have a balanced diet. |
| has a higher biological value (BV) than whole food | | | | |