Protein intake in fitness - Pavel Samek

For muscle growth, you need to know simply when, why and how much. then you can strategically work on maximizing progress. so how about protein intake in fitness.

Keep in mind that the need for protein intake varies and also changes depending on the current situation. So it makes sense that when you train 6 times a week, your protein needs will be higher than when you train twice a week. Most of you have also probably already figured out that the recommended intake of 1.5g per kilogram of weight is often only theoretical. For most athletes, a daily intake of two, three, or even four grams per kilogram of weight yields optimal results (we're not talking about athletes who, thanks to massive support from banned agents and thus improved proteosynthesis, can achieve results with an intake much lower). There are other points than just daily protein intake that you need to know for optimal muscle growth. And for this, the overview below might serve you, based on which you will be able to easily control your protein intake.

Eat every two to three hours

Eat regularly every few hours to keep your body supplied with enough protein at all times. This way, your muscles will have a continuous supply of the building blocks needed to repair damaged muscle fibres. Modern nutritional theories question this method, but know that if you teach your metabolism to work properly, you will then feel the need to eat every 3 hours even without a watch :-).

Keep your sugar levels stable with regular nutrient intake

Frequent protein intake keeps blood sugar levels very stable. Do you find it strange that we are talking about blood sugar in the context of protein? Yes regular protein intake also has an effect on stable insulin levels. Whey protein, for example, is itself capable of raising insulin levels. A balanced and stable blood sugar level promotes recovery. Stable sugar levels will also contribute to a lesser susceptibility to the release of stress hormones such as cortisol. This will also support the mechanism that helps to maintain the anabolic environment that is needed for muscle growth. Conversely, low sugar levels are not advisable, nor are fluctuating sugar levels. Here again, don't compare yourself to chemically aided athletes.

Combine

Yes, it is advisable to combine different sources of protein throughout the day. This is a great solution for muscle growth because each protein has its own specific amino acid profile. Consuming protein from multiple sources will ensure that no amino acid is deficient. By the way, even the damned collagen, you need for muscle growth :-).

Fast sources

There are situations during the day when you need to use a protein that digests quickly. this is to get the needed amino acids into your blood a little faster. There are several of these times during an athlete's day - the first is first thing in the morning after waking up and then after exercise. a fast digesting whey protein (ideally combined with an anti-catabolic casein after training) will serve you well for this purpose

Slow sources

Outside of the above times, on the other hand, you need a steady supply of amino acids, so sources that are slower to digest are preferable. Beware, many people mistakenly believe that slower digestibility equals worse digestibility, which is a fatal misconception. A typical representative of slower digesting proteins is micellar casein, which digests very well and is perhaps the best protein for promoting fat burning and recovery. Moreover, its digestion produces so-called "cassis morphins", which have a calming effect and promote recovery.

Example of daily timing of protein intake during strength training

Types in cube:

1. In the morning after waking up, it is advisable to supply amino acids fairly quickly. For example, hydrolysed whey protein is excellent for this.
2. The pre-workout meal should contain as little fat as possible, up to a maximum of 10 grams. Fatty foods eaten before exercise reduce nitric oxide levels and thus reduce blood flow to the working muscles. Therefore, a low-fat meal with a predominance of fast and absorbable proteins is suitable for this period.
3. After training, it is best to take a protein drink and glucose in combination with non-fibre polysaccharides. Try also adding casein to whey protein. According to research, it is preferable if you take both whey protein and anti-catabolic casein after training. carbohydrate intake at this stage is crucial and necessary, as it improves the ability to absorb amino acids. these then pass from the blood to the muscles, where they start proteosynthesis.
4. In the post-training period, prefer a meal with a relatively lower fat content. This is important because you need to digest the nutrients you take in quickly and efficiently, and a large portion of fat is rather burdensome during this period. Therefore, choose low-fat sources of protein such as chicken or turkey breast. These foods are good sources of protein. Fatty sources of protein such as red meat, oily fish and whole eggs should be consumed at meals further apart from training. But don't neglect these sources, as they contain energy-boosting substances such as zinc, iron and group b vitamins.
5. A slow-digesting source of protein at bedtime, such as casein protein or a high-protein dairy product, will provide the necessary amino acids for recovery during the night and ensure that you burn fat while you sleep.

Adapted with permission from the author Pavel Samek!

References used:
will brink - "the hidden powers of whey protein concentrate", nutrition journal (november 1995)
j.branium - "advanced nutrition", flex (april 1996)
t.galesloat - "proceedings of the international congreess on milk proteins", wageningen, pudoc (1994)
"how much protein do athletes need", tufts university diet and nutrition letter (october 2009)