How much protein is needed during weight training?
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Protein is the major nonwater component of skeletal muscle accounting for more than 20% of its total weight and more than 80% of water-free weight. Logically, if you want to build more muscle, you need to eat more protein beyond the needs for normal maintenance. People who engage in serious weight-training athletes may benefit most from a protein intake of at least 1.4 to 1.75 grams per kilogram of their body weight. |
This translates to about 1.75 to 2.25 times the RDA for protein. Several research studies using protein intakes above this level have failed to show additional benefit (more muscle gain). Furthermore, the intensity and extent to which individuals train will dictate where they may fall with these ranges for protein recommendations.
Is protein timing important to developing muscle mass and strength?
The importance of protein to muscle development has been known for decades. However, recently “protein timing” has become of greater interest. Sophisticated research techniques have allowed for an understanding of the importance of consuming protein around a workout to maximize gains in muscle development. As discussed above, a resistance training sessions results in a simultaneous increase in protein synthesis and breakdown. Consuming protein either just before or immediately after a workout helps maximize muscle protein synthesis and along with carbohydrate to minimize muscle protein breakdown, which combined will lead to better results. Furthermore, protein is needed throughout the day to support on-going repair and adaptation, which can last as long as a day.
Are certain proteins better than others for building muscle size and strength?
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Protein from animals is rich in essential amino acids and in particular branched chained amino acids (BCAA). This includes red meat, poultry (meat and eggs), fish and milk (dairy). Soy is also a good source of essential amino acids. Any or combinations of these protein sources consumed before or after a workout will support muscle development. On the other hand, supplement manufacturers target single protein ingredients such as Whey Protein Isolate (WPI) or a blend of protein ingredients to create a more strategic muscle development food. Protein fractions from milk namely, whey protein isolate, whey protein concentrate (WPC) and casein can be used strategically as whey is more rapidly digested and absorbed than casein. This has led to the idea of fast and slow protein which is like a time released system. Whey also seems to be a little more advantageous in supporting muscle development processes than soy, which is one reason why it is the principle protein ingredient in many bars and shakes and soy is either absent or is a lesser ingredient. |
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