Download Manufacturing Muscle: Protein

Manufacturing Muscle
Protein
What is Protein’s Role in the Body?
• Present everywhere in the body – muscles, bones, connective tissue,
blood vessels, blood cells, skin, hair, and fingernails.
• This protein is constantly lost or broken down and must be replaced.
• During digestion protein is broken into amino acids. Amino acids
enter the cells where they are converted into new proteins needed to
build and repair tissue.
• Protein is absolutely necessary for maintenance, replacement and
growth of body tissue.
Functions of Protein in Exercise
• Promotes growth & repair of tissue
• Provides bodily structure
• Supports metabolic & hormonal activities
• Enhances immunity
• Maintains bodily protein to prevent muscle tissue breakdown
• Minimizes fatigue by providing branched-chain amino acids as fuel
Protein and Muscle Building
• A messaging system in your brain directly affects protein synthesis
(creation of new proteins) in your muscles. When you stress your
muscles through resistance training, your brain tells your muscles
cells to start making new proteins, which leads to larger muscle
tissue. However, enough amino acids must be available to jump-start
this process. By supplying your body with protein, particularly right
after exercise and for the next 48 hours, you can keep yourself in an
anabolic (building) state.
Your Individual Protein Requirements
• Non-exerciser: 0.8g per kilogram of body weight
• Anaerobic athlete: 2.0-2.2g per kilogram of body weight
• Aerobic athlete: 2.2g per kilogram of body weight
• Weight loss (with minimal muscle loss): 2.3g per kilogram of body
weight. Cutting macro-breakdown: 30% pro; 40% carbs; 30% fats
• 1lb = 0.4536 kilogram
Protein Timing
• Before and after workout to maximize protein synthesis.
• Every 3-4 hours throughout the day helps you remain in an anabolic
state all day.
Protein Types
• Whey “fast protein”
• Derived from cow’s milk
• Digested quickly making amino acids readily available for muscle repair.
• Ideal immediately after exercise.
• Casein
• Milk derived
• Forms into a solid in the stomach and is delivered to the muscles more slowly
(time released).
• Good before workouts & before bed.
Protein Types
• Soy
• Complete protein.
• Extracted from soybeans.
• Soy alone is NOT adequate to build muscle/strength.
• Egg Protein (do NOT eat raw eggs!)
• Once considered the best protein.
• Expensive compared to other high quality proteins.
Good Sources of Protein
• Animal Foods
• Beef (3 oz = 26g), Chicken breast (3 oz = 26g), Turkey (3oz = 25g), Tuna (3 oz =
25g), Salmon (3 oz = 17g)
• Diary Products
• Cheese (1 oz = 8g), Cottage cheese (1/2 c = 16g), Egg (1 large = 6g), Milk (1 c =
8g), Greek yogurt (6oz = 14g).
• Nuts, seeds and nut products
• Peanuts (1 oz = 7g), Peanut butter (2 tbsp. = 8g), Sunflower seeds (2 tbsp. =
3g).
• Vegetables, high protein
• Black beans (1/2 c = 8g), Chickpeas (1/2 c = 7g), Pinto beans (1/2 c = 7g).