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The Benefits of Protein
By Robert Libertine PhD
Big Sky Strength & Conditioning Group
One of the most frequently asked questions from anyone who is serious about changing their body begins and ends with the question, ” How much protein do I need to ingest?” More often than not, the answer that is given is usually received in an incredulous manner of “You must be kidding!” Protein is the most popular macronutrient among strength athletes and for a good reason. From the lay person to the elite athlete, protein plays a major role in not only our physical health, but in our daily performance. Now let’s get to the basics and I will try to explain to you the best types of protein to be used for the activities you require and how they should be incorporated into your diet.
What is Protein?
Protein is an organic compound composed of carbon, hydrogen, oxygen and nitrogen. One of the main functions of protein is to synthesize structural proteins like muscle. Protein is also responsible for synthesizing structural hormones like insulin, growth hormone and Insulin Growth Factor I. These are anabolic hormones that can influence many functions in the body including muscle growth, recovery, strength and absorption of nutrients into your muscle cells. Your body uses protein to make structural and biochemical reactions that are required for muscle contraction, cardiovascular function, and immunity from disease, just to name a few.
Make up of Protein
Protein is made up of 22 amino acids which are known as the building blocks of life. It is these building blocks from which protein molecules are created. There are two main types of amino acids, essential and non-essential. There are 9 essential amino acids that cannot be manufactured by the human body so they must be obtained from the foods that you consume. This can also be broken down to conditional amino acids. It has been proven that these amino acids play a major role in both performance and recovery. Refer to the amino acid index below.
Essential Amino Acids
Valine*
Methione
Trytophan
Theronine
Phenylalanine
Lysine
Leucine*
Isoleucine*
Conditionally Essential Amino Acids
Tyrosine
Taurine
Proline
Histidine
Glutamine
Cysteine
Arginine
Non Essential Amino Acids
Serine
Glycine
Glutamic Acid
Aspartic Acid
Asparagine
Alamine
There are also two types of protein. They are complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids while the incomplete proteins are deficient in one or more. If incomplete proteins are consumed the body will not fully utilize it towards protein synthesis. It is possible to mix two incomplete proteins to make a complete protein. An example of this would be to mix rice with beans.
Complete Protein Sources
Whey
Casein
Milk
Eggs
Beef
Cheese
Chicken
Fish
Cottage Cheese
Turkey
Incomplete Protein Sources
Vegetables
Rice
Oats
Pasta
Nuts (some)
Bread
Sunflower Seeds
Whey Protein and Anabolism
Whey was once a by product that was discarded by dairy farmers. For the last decade whey has been the number one protein of choice. Whey is very important for any athlete attempting to enhance their strength. But first let me educate you to the Biological Value Scale. This was developed to measure the quality of specific proteins. It rates how efficiently your body uses a specific protein source. The higher the biological value, the more amino acids and nitrogen your body is retaining from the food you eat. This translates into the potential for quality muscle growth and strength. Egg whites used to be at the top of the biological source with a rated score of 100. Whey rates at 106-159. Not only is more nitrogen retained in the body with whey, but it also enters the blood stream much faster than other sources. This is essential for the body to receive nutrients as fast as possible after strenuous training for the full recovery and growth potential to be achieved. This is why immediately following a workout you want to flood your muscles with valuable amino acids to increase anabolism and prevent muscle break down.
Whey protein is also high in branch chain amino acids as well as glutamine. Whey is known as the anabolic protein since it increases protein synthesis with a greater efficiency than other sources. There are three different types of whey proteins. Whey concentrate, whey isolate, and whey hydro slate. Concentrate is between 50-80% proteins. The isolated version separates whey from lactose, ash, fats and carbs so that you receive 90-97% protein. The best types are either ion-exchange or cross-flow micro filtered whey isolate. The isolate is the most expensive, but you are getting more protein per gram of powder. The hydro slate is partially digested and is already broken down into di and tri peptides before it hits your stomach. It will then enter the blood stream the fastest and is most responsible for producing the anabolic effect when ingested immediately after your workout. The best type would be hydro slate 520. This stands for a molecular weight of 520 Daltons.
Casein and Anti-Catabolism
Casein and whey are both derived from milk. Casein has a lesser value in its nitrogen retention than whey. Casein is also lower in its glutamine proportion and does not have the amino acid content that whey does. But, it does release slower into the blood stream and its value as a protein of choice for late evening consumption is its strong point. Studies have shown that it clumps when exposed to stomach acid. This in return causes a slower release and prolonged duration of amino acids into the blood stream. It is ideal to take at bed time as it continuous release of amino acids into the blood stream while you sleep prevents you from entering a catabolic state during the over night fast. This makes casein the ideal anti catabolic protein.
Biological Value of Protein Sources
Whey 106-159
Egg 100
Cow’s Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Wheat Gluten 54
Kidney Beans 49
Putting All the Pieces Together
The minimum amount of protein a serious weight lifter should consume is 1 gram of protein per pound of body weight. I said serious weight lifter! This should be a combination of whole foods and protein supplements. When you are training at an even higher level or preparing for a competitive meet you will need to consume a greater amount. I recommend 1.5 to 2 grams per pound of body weight. If you do this and follow my recommendation, your progress will sky rocket. You will see an increase in muscle size and a decrease in body fat, improved recovery abilities, and an increase in strength.
When consuming this much protein you must increase your hydration as the increase in protein requires more hydration for digestion. The amount you consume at each meal depends on your body weight. You should consume several small meals per day. This will keep your blood sugar levels stabilized and will keep you in a positive anabolic state. When you go several hours without consuming protein you enter a catabolic muscle wasting state. This means that the body is eating away at your body to provide it with amino acids it requires for proper function. You will then see the hard fought muscle disappear and body fat reappear.
You should consume 40 grams per meal five times a day if you weigh 200 lbs spaced out every 3 hours. It was once thought that you could ingest only 30 grams per meal. For those over 200 lbs 50-70 grams is optimal. Use both whey and casein and mix and match your protein sources. Be smart in you training and pay close attention to your protein sources and times of ingestion.
Protein Breakdown of Specific Foods
Milk 8oz 8g
Cheddar Cheese 1oz 7g
Hamburger 8oz 31g
Roast beef 8oz 34g
Steak 7oz 31g
Chicken 4oz 24g
Turkey 4oz 39
Salmon 8oz 51g
Egg Whole 1 6g
By Robert Libertine PhD
Big Sky Strength & Conditioning Group
One of the most frequently asked questions from anyone who is serious about changing their body begins and ends with the question, ” How much protein do I need to ingest?” More often than not, the answer that is given is usually received in an incredulous manner of “You must be kidding!” Protein is the most popular macronutrient among strength athletes and for a good reason. From the lay person to the elite athlete, protein plays a major role in not only our physical health, but in our daily performance. Now let’s get to the basics and I will try to explain to you the best types of protein to be used for the activities you require and how they should be incorporated into your diet.
What is Protein?
Protein is an organic compound composed of carbon, hydrogen, oxygen and nitrogen. One of the main functions of protein is to synthesize structural proteins like muscle. Protein is also responsible for synthesizing structural hormones like insulin, growth hormone and Insulin Growth Factor I. These are anabolic hormones that can influence many functions in the body including muscle growth, recovery, strength and absorption of nutrients into your muscle cells. Your body uses protein to make structural and biochemical reactions that are required for muscle contraction, cardiovascular function, and immunity from disease, just to name a few.
Make up of Protein
Protein is made up of 22 amino acids which are known as the building blocks of life. It is these building blocks from which protein molecules are created. There are two main types of amino acids, essential and non-essential. There are 9 essential amino acids that cannot be manufactured by the human body so they must be obtained from the foods that you consume. This can also be broken down to conditional amino acids. It has been proven that these amino acids play a major role in both performance and recovery. Refer to the amino acid index below.
Essential Amino Acids
Valine*
Methione
Trytophan
Theronine
Phenylalanine
Lysine
Leucine*
Isoleucine*
Conditionally Essential Amino Acids
Tyrosine
Taurine
Proline
Histidine
Glutamine
Cysteine
Arginine
Non Essential Amino Acids
Serine
Glycine
Glutamic Acid
Aspartic Acid
Asparagine
Alamine
There are also two types of protein. They are complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids while the incomplete proteins are deficient in one or more. If incomplete proteins are consumed the body will not fully utilize it towards protein synthesis. It is possible to mix two incomplete proteins to make a complete protein. An example of this would be to mix rice with beans.
Complete Protein Sources
Whey
Casein
Milk
Eggs
Beef
Cheese
Chicken
Fish
Cottage Cheese
Turkey
Incomplete Protein Sources
Vegetables
Rice
Oats
Pasta
Nuts (some)
Bread
Sunflower Seeds
Whey Protein and Anabolism
Whey was once a by product that was discarded by dairy farmers. For the last decade whey has been the number one protein of choice. Whey is very important for any athlete attempting to enhance their strength. But first let me educate you to the Biological Value Scale. This was developed to measure the quality of specific proteins. It rates how efficiently your body uses a specific protein source. The higher the biological value, the more amino acids and nitrogen your body is retaining from the food you eat. This translates into the potential for quality muscle growth and strength. Egg whites used to be at the top of the biological source with a rated score of 100. Whey rates at 106-159. Not only is more nitrogen retained in the body with whey, but it also enters the blood stream much faster than other sources. This is essential for the body to receive nutrients as fast as possible after strenuous training for the full recovery and growth potential to be achieved. This is why immediately following a workout you want to flood your muscles with valuable amino acids to increase anabolism and prevent muscle break down.
Whey protein is also high in branch chain amino acids as well as glutamine. Whey is known as the anabolic protein since it increases protein synthesis with a greater efficiency than other sources. There are three different types of whey proteins. Whey concentrate, whey isolate, and whey hydro slate. Concentrate is between 50-80% proteins. The isolated version separates whey from lactose, ash, fats and carbs so that you receive 90-97% protein. The best types are either ion-exchange or cross-flow micro filtered whey isolate. The isolate is the most expensive, but you are getting more protein per gram of powder. The hydro slate is partially digested and is already broken down into di and tri peptides before it hits your stomach. It will then enter the blood stream the fastest and is most responsible for producing the anabolic effect when ingested immediately after your workout. The best type would be hydro slate 520. This stands for a molecular weight of 520 Daltons.
Casein and Anti-Catabolism
Casein and whey are both derived from milk. Casein has a lesser value in its nitrogen retention than whey. Casein is also lower in its glutamine proportion and does not have the amino acid content that whey does. But, it does release slower into the blood stream and its value as a protein of choice for late evening consumption is its strong point. Studies have shown that it clumps when exposed to stomach acid. This in return causes a slower release and prolonged duration of amino acids into the blood stream. It is ideal to take at bed time as it continuous release of amino acids into the blood stream while you sleep prevents you from entering a catabolic state during the over night fast. This makes casein the ideal anti catabolic protein.
Biological Value of Protein Sources
Whey 106-159
Egg 100
Cow’s Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Wheat Gluten 54
Kidney Beans 49
Putting All the Pieces Together
The minimum amount of protein a serious weight lifter should consume is 1 gram of protein per pound of body weight. I said serious weight lifter! This should be a combination of whole foods and protein supplements. When you are training at an even higher level or preparing for a competitive meet you will need to consume a greater amount. I recommend 1.5 to 2 grams per pound of body weight. If you do this and follow my recommendation, your progress will sky rocket. You will see an increase in muscle size and a decrease in body fat, improved recovery abilities, and an increase in strength.
When consuming this much protein you must increase your hydration as the increase in protein requires more hydration for digestion. The amount you consume at each meal depends on your body weight. You should consume several small meals per day. This will keep your blood sugar levels stabilized and will keep you in a positive anabolic state. When you go several hours without consuming protein you enter a catabolic muscle wasting state. This means that the body is eating away at your body to provide it with amino acids it requires for proper function. You will then see the hard fought muscle disappear and body fat reappear.
You should consume 40 grams per meal five times a day if you weigh 200 lbs spaced out every 3 hours. It was once thought that you could ingest only 30 grams per meal. For those over 200 lbs 50-70 grams is optimal. Use both whey and casein and mix and match your protein sources. Be smart in you training and pay close attention to your protein sources and times of ingestion.
Protein Breakdown of Specific Foods
Milk 8oz 8g
Cheddar Cheese 1oz 7g
Hamburger 8oz 31g
Roast beef 8oz 34g
Steak 7oz 31g
Chicken 4oz 24g
Turkey 4oz 39
Salmon 8oz 51g
Egg Whole 1 6g