PROTEIN, PROTEIN, PROTEIN

This seems to be the biggest term used by all serious lifters. Whether it’s protein right after their workout, having meals packed with protein (most likely too much!), or making sure they have some source of protein every chance they can.

It can be a little confusing to know if what’s being shared is fact or if it’s just “bro science” so I’m going to try and help clear this up!

Proteins are composed of amino acids, some of which must be obtained through the diet (essential), and others which can be formed from other substrates (non-essential). They contain nitrogen and every gram of protein is 4 calories.

In most people’s mind protein is what helps build muscle. They think the more they consume the more muscle they will build. THIS COULDN’T BE MORE WRONG! Your body only needs a certain amount of protein each day and most people are consuming way too much. Below is a chart of a simple breakdown of the amount of protein needed from a study conducted in 2005.

 

 

Now of course protein amount is very important, but so is the timing of protein intake. When we exercise we are breaking down muscle and causing serious damage to the fibers. The goal, with proper protein and nutrition intake, is to rebuild the muscle as quickly as efficiently as possible and adapt to the training and watch our muscles grow. The driving force behind this is something called Muscle Protein Synthesis (the body’s ability to use protein to rebuild muscle).  Protein timing is the most important factor for helping reach optimal protein intake throughout the day.

 

 

 

 

Take a look at these two charts:

 

 

Do you see the difference protein timing makes?! Each chart has a similar amount of protein being ingested but when you look at the amount taken in (both charts are every 2-3 hours) you can see that getting enough protein EACH MEAL is important for optimal protein synthesis. So don’t think you can slack on your protein intake all day and make up for it at dinner. Focus on adequate amounts of protein divided up between 4 or 5 meals a day.

If you’re struggling to figure out how much protein you need to consume on a daily basis or figuring out good sources of protein to consume don’t hesitate to ask. Together, we can figure out how to get you on the perfect meal plan to help you reach your goals.