Beginners Guide to Protein

A beginners guide to protein

When it comes to burning fat and building muscle, protein is a nutrient that will make or break your results. If you’re confused about how much protein you need, which type of protein is best, or when you should eat it, our protein Q&A will help you separate protein fact from protein fiction.

How much protein do I need?

The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day. However, studies show that regular exercise increases your need for protein, which means that active people need a lot more. For best results, most experts recommend that you consume around 2 grams of protein per kilogram of bodyweight. To work out how much protein your need, multiply your bodyweight in kilograms by two (e.g. an 80kg man would aim for 160 grams of protein per day).

When’s the best time to drink a protein shake?

Most experts recommend taking protein in two servings: one an hour or so before you train, and another dose immediately after training to help repair muscle damage and fuel the growth of new muscle tissue.

Can protein help me lose fat?

Not only does protein help you build muscle, it also plays an important part during a fat loss programme. As well as helping to preserve lean muscle, which is easily lost when you cut back on your calorie intake, protein also helps with appetite control, making it easier for you to stick to your diet.

What happens if I don’t eat enough protein?

An occasional low-protein day will not affect muscle growth. But if you don’t get enough protein in your diet on a regular basis, then your body starts burning muscle for energy and your progress in the gym will grind to a halt.

What are the best sources of protein?

As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create by itself. Essential amino acids cannot be created, and therefore the only way to get them is through food.

Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are animal proteins like eggs, meat, poultry fish and whey. Animal protein is complete - it contains the right proportions of the essential amino acids your body can’t make on its own. Vegetable sources are usually low on or missing certain essential amino acids.

What are the benefits of whey protein?

Whey is one of the two major proteins found in milk, the other being casein. It’s one of the most popular sources of protein with athletes and gym users wanting to burn fat and build muscle, and with very good reason.

* A typical serving of whey contains the same amount of protein found in a chicken breast, but is also very low in both fat and carbohydrate.

* A naturally complete protein, whey is often referred to as a “fast” protein for its ability to provide rapid nourishment to muscles.

* Whey has a higher biological value than many foods, including fish, beef and soya. This means that more of the protein is actually used by your body.

* Whey contains high levels of essential amino acids and BCAAs, both of which play a vital role in fuelling muscle growth.

* Whey is also naturally high in the amino acids glutamine and leucine, which help with muscle repair and recovery after a tough workout.

What should I look for in a protein shake?

When you’re choosing a protein shake, make sure that they can answer these 3 important questions. Is it subject to stringent independent quality control tests? With Maximuscle, you can be sure that what’s on the label is in the tub. Cheaper products might claim to contain certain ingredients, but you have no way of knowing what’s really in there. Does it contain proven ingredients in the right amounts? Unlike many companies, Maximuscle won’t compromise on quality to produce a cheap product packed with weak ingredients and useless fillers.

Biomax

There are plenty of companies out there that sell whey protein. But what makes Biomax - the type of whey protein that Maximuscle uses in most of its products - so special?

Biomax is extracted from milk and cheese through a process known as low temperature ultra-filtration, which ‘strips away’ some of the other nutrients without damaging the protein. This leaves you with a very pure whey containing high levels of protein but very little carbohydrate (lactose) or fat.

Biomax also contains a special form of whey known as a whey protein hydrolysate. These whey proteins have been treated with enzymes, which produces small chains of amino acids called peptides. Because they’re pre-digested, whey protein hydrolysates are absorbed more quickly than other types of protein, helping to maximise the rate of amino acid delivery to the muscles immediately after exercise. This helps to repair and rebuild damaged muscles after exercise, helping them grow bigger and stronger. If you’re trying to lose weight, Biomax will also help you retain vital muscle tissue, which can be easily lost when you go on a diet. Biomax is unique and exclusive to Maximuscle and is found in some of our most popular products, including Cyclone, Promax, Progain, and Progain Extreme.

DW Sports Fitness stock a wide range of nutritional supplement instore and are building a wider range to buy online. For more information on nutritional supplements and what will work best for you please see your DW fitness instructors who will be happy to offer their help and advise. To view our online range please click here.

Source - Maximuscle.com

References

1. Lemon, P.W.R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition, 8, 426-447

2. Skov, A.R., Toubro, S., Ronn, B., Holm, L., & Astrup, A. (1999). Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. International Journal of Obesity, 23, 528-536.

3. Cribb, P.J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise, 38, 1918-1925

4. Lemon, P.W. (1995). Do athletes need more dietary protein and amino acids?. International Journal of Sport Nutrition, 5, S39-61

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