Protein is made up of amino acids which are the building blocks of muscle
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THE BUILDING BLOCKS OF MUSCLE
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PROTEINS ARE MADE UP OF AMINO ACIDS WHICH ARE
You'll be aware that bodybuilders consume large quantities of protein. The reason for this is that during heavy resistance training in-particular, your muscle fibres break down and protein is the main macro-nutrient needed in order for your muscles to repair and grow. When we absorb protein , the large molecules are cleaved into amino acids and absorbed. However, some forms of protein are of a better quality than that of others.
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Picture protein as a house - and amino acids are the materials that build the house. You could have a house built of bricks, or you could have a house built of straw. There are 20 amino acids in total, 9 of which are essential as your body cannot produce them so they must be consumed from your diet.
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These amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Don't sweat it if these don't mean much to you, I will list throughout the nutritional section foods which contain all 9. Foods which contain all of the essential amino acids are known as 'complete proteins', when incomplete proteins are consumed the body cannot fully utilize them during protein synthesis (muscle recovery and growth). Incomplete sources of protein are generally found in plant based foods; however, it is possible to mix two incomplete sources of protein together to get a complete protein. Some complete proteins include: all meat, fish, eggs, milk, yogurt, quinoa, buckwheat, hemp & chia seed, spirulina, cheese and whey.
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PROTEIN IN RELATION TO EXERCISE
The importance of proteins in relation to exercise is that exercise actually builds proteins. Aerobic training builds proteins beneficial for energy production and strength training builds proteins (actin and myosin - these are the proteins which make your muscles contract and relax) for strength. As mentioned, the quality of protein is vital and animal proteins are the best source of essential amino acids. Proteins in terms of fuel isn't a major source of energy, the only time really the body will utilize protein for fuel would be when your body senses starvations and begins to use tissue protein for energy, but firstly it would use up all of your carb stores, and secondly, it would use fat. To avoid loss of muscle tissue and achieve the benefits of training, ensure adequate protein and energy intake.
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It is important to get the balance right between protein intake and exercise as excess protein intake accompanied by fat from animal sources (e.g. eggs, meat, fish, poultry, dairy products) leads to storage of fat. Initially it was suggested the body can only consume between 25g - 35g of protein in one sitting but more recent research suggests the body can consume up to 45g.
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PROTEIN FOUND IN SOME COMMON FOODS BEST PROTEIN SOURCES PER 100G
ARE THERE DIFFERENCES IN PROTEIN?
HOW MUCH SHOULD I CONSUME AND WHEN?
Whey protein
I will list the different types of protein I feel are most relevant. Whey proteins are absorbed rapidly into the system which is why they are perfect post workout which is when the body is in dire need of amino acids. You should consume protein within two hours of training, but the optimum time is within thirty minutes, which is why I would always recommend a quality protein shake. Egg protein also has excellent biological value (BV) which means it is brilliant for the body to absorb and utilize. Next would be proteins from meat, then soy proteins and lastly bean proteins. Whey and casein are both dairy proteins, the difference is casein is a curd and slow digesting. This is a reason some weight lifters may consume cottage cheese before bed, a slow releasing anabolic protein for whilst they sleep.
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Soy protein is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA's (help with recovery). Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
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On average, it is recommended that endurance athletes would benefit from 1.2g to 1.4g of protein per kilogram of body weight and strength athletes between 1.4g to 1.8g; however, I've always concluded that the bare minimum is 1g of protein per 1lb of lean body weight, 1.6g to 2.2g per 1lb of lean body weight if you are doing heavy resistance training. I would always recommend eating protein with every single meal, starting with breakfast. It should never be left off the plate.