| Protein and its components-when to take it, how much, | | | | should consume high quality protein at every meal. |
| which type-have been a controversial issue since its | | | | While possible with whole food sources only, this can |
| inception. Athletes who want to build muscle and | | | | become inconvenient on a regular basic. Because I |
| increase speed are aware of the benefits of protein, | | | | recognize that convenience is fundamentally |
| but don't always know the right direction to take in its | | | | necessary for most people in our fast-paced society, I |
| usage. | | | | recommend using protein supplements. |
| Any real debate over the advantages of protein was | | | | These provide a quick and simple means of obtaining |
| settled in the 90's when several monitored research | | | | protein that is comparable in price to other whole |
| studies established that strength as well as endurance | | | | protein sources. In general, a good plan might be to |
| athletes needed more protein than had been earlier | | | | consume three or four whole food meals per day and |
| supposed by energy equations and by simple nitrogen | | | | two to three protein supplement meals. |
| loss gauges. | | | | Supplemental proteins are mostly protein sources |
| Most athletes worldwide now accept that high-protein | | | | derived from milk such as milk protein isolates, whey |
| diets improve performance and muscle mass. There | | | | protein isolates, and casein. Milk proteins have several |
| are a couple of reasons why I have to agree with this | | | | very potent peptides that control digestion, immunity, |
| scientifically. First, the high protein intakes could lead to | | | | and muscle enlargement. |
| a strong positive nitrogen status which, when | | | | New protein technologies are constantly emerging and |
| combined with rigorous strength training, encourages | | | | exhibiting potential in increasing athletic performance, |
| growth. Second, there are other nutrients in high protein | | | | changing body composition, and improving general |
| foods that may help performance. Such nutrient | | | | health. In the future these proteins and possibly others |
| possibilities include specific amino acids and creatine. | | | | that we don't even know about yet may emerge as |
| When excess protein intake is higher, athletes | | | | valuable anabolic, anti-catabolic, and |
| interested in increasing lean body mass while minimizing | | | | performance-enhancing aids. Protein consumption is |
| fat mass may be benefitted. This extra intake can | | | | the bottom line to keeping your body anabolic, and to |
| increase metabolism relative to other nutrients, stop | | | | getting the results you want in your muscle building. |
| insulin-related fat gain, optimize anabolic hormone levels, | | | | Athletes require a greater amount of protein than |
| and improve cardiovascular health. Whole food protein | | | | recommended by many nutritionists. I recommend that |
| sources also contain creatine and other nutrients | | | | an athlete eating sufficient calories should consume |
| known to be beneficial to the athlete. | | | | about 1 gram per pound of body weight. |
| In order to meet daily protein requirements, people | | | | |
