There's more questions floating around here regarding protein consumption than any other questions. So I'll put down a few basic facts about protein that you all might find helpful. If anyone has any factual information to add to this, post it and I'll include it to the topic.Q: How much protein do I need to consume if I lift and train very hard?
A: The old standard is usually to consume a maximum of 1.5 grams of protein per kilogram of lean body weight. Yes, I said kilogram, NOT pounds. This is a common misconception. To find out how many grams of protein you need per pound you weigh, you must take your lean body weight and divide it by 2.2 then multiply it by 1.5. So, if you weigh 150 lean pounds you must consume 102.25 grams of protein per day. (150/2.2 = 68.18 x 1.5 = 102.25)Q: What types of protein are best to consume?
A: The three main types of protein that most athletes prefer to consume are whey isolate, egg protein, and casein isolate. Q: So what's the difference and what does each one do specifically?
A: Best question you've asked so far chief...
Whey protein isolate:
-Helps boost the immune system
-Whey proteins will absorb 80 to 90% into your body and isolate proteins can absorb 90 to 99%-specific mixes of protein can offer over 100% absorption.
-Enhance his muscle recovery and prevents muscle breakdown
-Absorbs very quickly in the body, usually less than 30 minutes per 50 g
-Easy to flavor
-Best source of amino acids next a cooked eggs
This is the most preferred post workout protein to consume because once you stop exercising your muscles have a 30 minute window where they benefit the most from (and absorb the most) protein. Since whey protein is digested the fastest and nearly 100% of it is able to be absorbed by the body, it is the most ideal for a post workout protein source.
Casein protein isolate:
-Useful for nighttime meal to prevent long-term hunger
-Casein protein will usually offer 50 to 80% absorption, more if you are resting
Casein isolate is great to consume throughout the duration of your day. It takes a longer time to break down than whey protein so it isn't consumed by your body so quickly and wasted if your body does not need protein at that certain point in the day. A slow release protein like this means your body will be processing protein all day if you consume it properly throughout the day, where as a whey protein isolate would be broken down and wasted.
-Contains 100% of essential amino acids
-100% of protein absorbed by the body
-Breaks down slower than whey so like casein it is good to consume throughout the course of your day leading up to your training/workout.
Protein value is measured by the amount that is able to be consumed/absorbed by the body. As stated above, egg, soy, and whey proteins scores 100%. Casein only scores 50 to 80% but as I explained is a great protein source. All proteins are measured based off of egg protein, as it is the "perfect" protein. Q: What's the deal, why haven't you listed any of the benefits soy protein provides?
A: Yes, as I stated 100% of soy protein is able to be absorbed by the body. But, the reason I don't provide any facts about it is that soy is so detrimental to an athletes body that it warrants it's own Q and A. To put it simply, one serving of soy has about the same amount of estrogen in it as a birth control pill. Athletes need to have high levels of testosterone in the their body and estrogen counteracts those levels. Basically, estrogen is the enemy when it comes to muscle growth and recovery. Soy has some wonderful benefits to it such as lowering cholesterol though. But, a healthy, young athlete as many of you all are aspiring to be should not have cholesterol problems, so do yourself a favor and stay away from the soy, mmk?Q: Any suggestions on how to consume protein and what foods are good protein sources?
A: Eating about 5-6 small meals throughout the course of one's day is probably the best way to load up on protein while being able to process all of it. Eating 100g of protein at once is a waste. Eating 10-20g here, 10-20g there and so on is a good way to slowly process protein. As I said before, a whey isolate protein shake after your workout is the best thing you can do for yourself. The average person can process no more than 40g of protein every two hours or so, so most sources suggest consuming 40g of whey protein isolate immediately after you lift. This number could be too high for smaller people. Casein protein before a workout is very beneficial. MuscleMilk claims to be the best thing you can consume before a workout. 50% of it is whey protein (for that quick protein absorption) and 50% is casein protein (for that slower absorption). So basically your body gets an immediate source of protein and then some protein to break down at a slower pace to help give your muscles a protein source while you lift. MuscleMilk also claims to provide the majority of the daily amino acids one needs.
Personally, I like to eat a lot of fish and chicken throughout the course of the day. I eat protein with every small meal I consume along with a healthy source of carbs like vegetables. If you want to know how much protein you're getting per serving and other foods high in protein just type "high protein foods" into google and you'll be given a wealth of knowledge.
Q: Is consuming too much protein a bad thing?
A: Yes, it can be. Some studies are linking too high of protein intake to cancer and research has shown that it can add stress to your body's organs causing breathing problems. This is shown mostly in diets that are almost all protein, low in calories, and low in carbs. Yes, for the love of God, your body needs carbs, fats, and calories to perform properly, even if you're trying to lose weight. A decent guideline is to have your meals have a balance of about 40% protein, 40% carbs, and 20% fat if you're an athlete. You'll hear different numbers from different sources though. Q: So do I owe you anything for taking the time to compile this wonderful knowledge for me?
A: Just your never ending loyalty and gratitude.