Protein: and how to use it.
Its seems protein is the main attention grabber when discussed in the media, but are we getting the full story.
From weight loss to increased musle mass and enhanced recovery, protein seems to be the answer.
- Not all proteins are created equal:
- If even one essential amino acid is missing, a protein deficiency may occur
- Animal sources vary in protein load
- Vegetables can be combined to provide full requirements
- High protein diets may lead to insulin intolerance
- Excess protein is not absorbed, puts a strain on the liver and may lead to GI problems
- RDA is 0.8g per kilogram of body weight per day. This however leads to muscle atrophy and can lead in time to sarcopenia
- Sports nutritionists recommend between 1.2-2.0 g/kg/day. With a maximum of 2.5g/kg/d. Higher quantities may lead to problems
- Endurance athletes require 1.2-1.4g/kg/d, while strength and speed athletes require 1.2-1.7g/kg/d.
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- Spreading the amount of protein throughout the day to provide a consistent load leads to more effective protein synthesis.
- Consuming a serving of protein within the anabolic window (1/2 hour post exercise) leads to better protein synthesis
- The same amount of protein should be consumed at breakfast, lunch and dinner.
- Older athletes require protein dosage much sooner than their younger counterparts. And may require a larger serving.
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