Extra Protein is a must, it helps reduce fat storage, increase muscle power, improve athletic performance and reduce muscle waste with ageing
My Son Jai (photo) follows the right protein
Background to Protein requirments
Proteins perform a vast array of functions within living organisms, including catalyzing metabolic reactions, replicating DNA, responding to stimuli, and transporting molecules from one location to another. For our dietary protein to be complete it must include all nine essential amino acids. These essential amino acids are; phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine
Amino acids are often referred to as the building blocks of protein and when in the form of proteins, amino acids comprise the second-largest component (water is the largest) of human muscles, cells and other tissues. Outside proteins, amino acids also perform critical roles in processes such as neurotransmitter transport and biosynthesis.
Protein intake plays an integral part in muscle health and in a recent study (Mithal, A. et al. Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporosis International, 2012) the authors propose an intake of 1.0-1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health. Extra dietary protein is required if you are engaging in heavy, muscle-ripping exercises. Amino acids, found in protein, are the building blocks of life needed to repair muscle tissue damaged during heavy exercise. If you don't receive the required amount of protein from the diet then don't expect any muscle growth, in fact, without the required amount of protein the muscles will decrease in size following heavy exercise at any age. If you are an athlete then the protein demands for maintaining muscle mass and strength increase.
Also if you are an older person whether an athlete or not you need extra protein to maintain muscles. A recent study (American Journal of Endocrinology and Metabolism Published 1 January 2015 Vol. 308 no. 1) reported that doubling the intake of protein to around 1.5gr per Kg daily improved protein balance and muscle protein synthesis,” the authors wrote. “Whole body net protein balance was greater with protein intake above recommended dietary allowance.”
A protein drink after exercise can help with muscle pain and recovery
Ingestion of a single post-exercise protein mixture increases the rate of force and power restoration at 48 hours, suggesting potential for protein to enhance performance in high-intensity exercises and during the delayed-onset muscle soreness period. (Etheridge T et al, A single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Appl Physiol Nutr Metab. 2008 Jun;33(3):483-8).
Increase protein and reduce stored fat
Researchers explored whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet. Those who consumed high- protein diets stored 45% of the excess calories as lean tissue, or muscle mass, while those on the low-protein diet stored 95% of the excess calories as fat(The Obesity Society Annual Meeting at ObesityWeekSM 2014 in Boston, Mass).
Branched-chain amino acids
The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by mammals.
Branched-chain amino acids leucine, isoleucine and valine supplements are extremely popular a help and have been found to boost protein synthesis during and after heavy exercise and also help improve physical performance.
A study reported in Amino Acids 1993;4:255-266 found that athletes supplementing with these BCAA demonstrated a significant improvement in exercise performance. Another study found that BCAA supplementation can reduce muscle breakdown in athletes (Effect of Branch-Chain Amino Acids Supplementation on the Exercise-Induced Change in Aromatic Amino Acid Concentration in Human Muscle, Blomstrand, E et al, ACTA Physiol Scand, 1992;146:293-298)
Older athletes can also benefit from BCAA supplementation. Studies have found that in older adults supplemented with 4g of leucine per meal improved muscle protein synthesis(Casperson SL et al.: L-Leucine supplementation chronically improves muscle protein synthesis in older adults consuming the RDA for Protein; Clin Nutr. 2012 Feb 20)
How to get the best protein
There are 9 essential amino acids which must be obtained from your diet. Eggs and dairy products are the best sources. Use egg whites and skim milk as these will not increase cholesterol. Also, protein (muscle building) powders are an easy way of adding that extra protein to the diet. There are a number of brands on the market, I have found the protein powder Michelle Bridges Vanilla/Chocolate Protein Blend with Ancient Grains, nutritious protein powder that has been formulated to help nutritionally support body composition and support your lean body goals, exercise and training routines. This protein powder consists of Pea Protein Isolate, Organic Brown Rice Protein Isolate, Ancient Grains Protein Blend (Organic Oat Bran, Organic Amaranth, Organic Quinoa, Organic Buckwheat, Organic Millet and Organic Chia) and has a high branch-chain amino acids content.
Vegetarian High Protein Meal Supplement
Michelle Bridges Chocolate or Vanilla Protein Blend with Ancient Grains.
The unique brown rice and pea protein blend found in Michelle Bridges Chocolate Protein Blend with Ancient Grains is packed with key amino acids for muscle growth including the branched-chain amino acids leucine, isoleucine and valine and essential amino acids lysine and arginine
25gr 1n 250ml of skim milk or water twice daily
BCAA content in 25g in water.
Leucine 1562 mg 1612 mg
Isoleucine 889 mg 927 mg
Valine 1019 mg 1031 mg
Make your own high energy/protein shake:
This is a high protein energy drink that also contains all essential vitamins and minerals. It is ideal for athletes.
2 egg whites
1 teaspoon black strap molasses
1 teaspoon honey
1 banana (good source of potassium)
1/2 teaspoon yeast
2 glasses of skim or low fat milk or low fat soy milk.
Blend and drink.
#muscle #triathlon #weightloss #protein #running