‘The protein myth’

March 19, 2012 by Joe Sumray

Calling all muscle building junkies! 

One of the first things an adolescent male entering his muscle building journey hears about is protein. PROTEIN, PROTEIN, PROTEIN!!!

Body-builders are known to consume protein intakes far superior to the recommended protein intake. However, the scientific research shows copious amounts of protein are not needed to maximize protein synthesis. Daily protein consumption for people engaging in resistance and endurance exercise should be within the range of 1.3-1.8 grams per kg of body mass per day (g · kg−1 · day−1).

Perhaps of more importance than the amount of protein being consumed is the type of protein and the timing of intake in relation to exercise.

Leucine, a BCAA (branched chain amino acid) may be the magic bullet for supporting an anabolic environment, due to its stimulatory role in protein signalling pathways.  Leucine is found in almost all protein-rich foods, such as milk and whey protein.

When shall I take my protein shake, before I workout, during my workout or after my workout?

Consuming protein immediately after you workout has been shown to be crucial in maximizing protein synthesis rates. The suggestions are to consume upto 20g of protein immediately after your workout, along with 30-50g of carbs (carbs will be covered in future blogs).

Concluding statement: 

The consensus opinion is that leucine, occupies a position of prominence in stimulating muscle protein synthesis; that protein intakes  in the range of 1.3–1.8 g · kg−1 · day−1 consumed as 3–4 isonitrogenous meals will maximize muscle protein synthesis. It is also crucial to intake fast absorbing protein upto 20g immediately after exercise, along with 30-50g of carbs. A pint of milk or a serving of whey protein, along with a carbohydrate rich snack should do the trick!

Thank you for reading

Always tired?  Tune in next week to find out why and how you can put a stop to it!




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