For in-depth description, read below.
Macronutrients and flexible dieting have become a hot topic in body composition for performance, increasing muscular size, and fat loss. So what exactly are macronutrients or “macros”? Macronutrients are our primary sources of energy, or calories, required to complete activities of daily living along with any other activity that we decide to participate in. There are three macronutrients: Carbohydrates, Proteins, and Fats. Throughout the next few articles, we will break down what each of the macronutrients are, why they’re important, and how to use them to best fit your goals. First on the chopping block: Protein.
What Is Protein?
Protein is a long, nitrogen containing molecular compound comprised of amino acids. Protein is the structural component of a cell. It is responsible for the structural component of cells as well as cellular growth, repair, and maintenance of tissue. There are 20 amino acids, 9 of which are essential at birth and 8 going into adulthood. This means that of the 20 amino acids, our body can naturally create 12 amino acids, but 8 must come from our daily nutrition. Amino acids promote protein synthesis, which is the process of cells creating new proteins.
How Much Protein Do We Need?
How much protein you need depends on your specific goal as well as weight.
Maintaining Current Body Composition: ~0.4-0.5g/kg of body weight
Increase Muscular Size without much change to daily activity: ~0.6-0.7g/kg
Active Individuals: ~0.9-1.2g/kg
Endurance Athletes: ~1.2-1.4g/kg
Strength and Power Athletes: ~1.6-1.7g/kg
MAX Muscular Growth: ~2g/kg
What Kind of Protein Works Best?
Any time you can get your protein from a natural source, such as meat and vegetables, the better! Your body breaks down the food into amino acids and initiates protein synthesis. However, most people have a tough time consuming that much food and sometimes the source of protein might not get to processed as quickly as we’d like (i.e. post-workout). This is where protein supplementation can help!
So you walk into your local supplement shop and the walls are lined with a bunch of different protein. What kind should you get? Soy? Casein? Whey? The choices seem endless and the guy at the register only seems interested is selling you something instead of educating you. Here’s your breakdown of each:
Whey: This type of protein contains all 9 essential amino acids (EAA) and contains ~25% more EAA than other types. It is particularly high in the EAA leucine, isoleucine, and valine which is awesome as these don’t need to be metabolized by our liver before our body can use them! Be careful, though, as there are different types of whey.
–Whey Hydrolase: This particular whey is already broken down into amino acids
–Whey Isolate: This whey is a pure form of whey protein minus the lactose (milk sugar)
–Whey Concentrate: This is the most common form of whey. It used to be high in lactose, but has been fortified to contain less in recent years.
Casein: This protein is high in the EAA Glutamine, but is lower in concentrate of the other EAA(BCAAs). Casein’s primary downfall is that it causes gastrointestinal(GI) issues in many consumers. The benefit of casein is that it is slow to digest. Because of the slower digestion of casein, many athletes will consume it before bed in order to sustain protein synthesis during the nighttime fasting.
Soy Protein: This protein is very rich in EAA/BCAA’s. Soy protein contains no lactose as it is a plant protein; however, it tends to be lower in the EAA methionine. The more recent versions of soy protein is fortified with methionine, though! Since soy protein is derived from plants, it makes it a great option for vegans looking to increase their protein intake. However, soy protein contains plant hormones(isoflavone) which, in some research, can increase the estrogenic effect in the body.
Why Is Protein Important?
When sufficient protein is present(in form of amino acids), we inhibit AMP Kinase(AMPK). During exercise, ATP is released for energy. This increases AMPK levels which activates AMPK protein. AMPK inhibits a pathway called mTOR and protein synthesis. When AA are present(as well as carbs, but we’ll talk about that next time), we inhibit AMPK and hit the gas pedal on gains through the mTOR pathways. EAA/BCAA = Gain Train!!!
When Should I Consume Protein?
Simply stated: You should shoot to consume your protein allotment in evenly spaced meals containing 20-30g/meal.
If you’re training, it can be a little different and should go as follows:
Pre-Workout: 30-50g of easily digestible protein
Peri-Workout(during your training): 10-20g of BCAAs
Post-Workout: 30-50g. You have about a 2 hour window to get this is. Ideally, get part from a shake while you cook yourself a meal containing the other part.
Evenly split your remaining allotment of protein into meals of 20-30g/meal.
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Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr 2009;89:161-8.
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