How much protein do you really need?
In a recent review paper on the subject one of the top researchers in the field (Dr. Peter Lemon) states "...data suggests that the RDA for those engaged in regular exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers
It was also found in later research that strength athletes also need far more protein than the RDA/RNI and that men catabolise (break down) more protein than women during exercise.
In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are way above the current recommended daily protein intake requirements for young healthy males.
There are other reasons for a high protein intake such as hormonal effects (i.e. effects on IGF-1, GH, thyroid ), thermogenic effects, etc. In addition excess dietary protein is less likely to be stored as fat than excess dietary fats or carbohydrates.
Fats and carbohydrates are made up of Carbon, hydrogen and oxygen molecules. Proteins have additional nitrogen atoms attached which makes them more difficult to convert to fat than carbohydrates.
So how much do you need?
Individuals undertaking strength training or bodybuilding should be consuming between 2 – 3 grams of protein per kilo of lean bodyweight. So someone aiming for a lean 90kg body should be consuming between 180 – 270 grams of complete proteins per day. That’s the equivalent of 10 medium chicken breasts, which is neither economical nor practical for everyone.
That’s where Protein Supplements come into play.
There are many forms of supplemental protein available today. Hard training athletes utilise these powders to supplement a diet aimed at preserving or building muscle tissue. By using supplemental forms of protein, usually consumed as a drink, the athlete can greatly increase their daily intake without too much preparation time and stress on the digestive system. Protein quality varies from food to food and the same applies to supplemental forms of protein. Widely accepted as the highest quality of protein is whey protein. This is due to its amino acid content, which is high in BCAA’s (Branch Chain Amino Acids) and glutamine, as well as its easy digestion and absorption by the body. The evaluation of protein quality has been judged over the years in various ways, but the most valued measurement at present is its “Biological Value”. This assessment is based on measuring the rate of excretion of nitrogen upon a protein being consumed, the less nitrogen lost – the more efficiently the protein intake is being used by the body.
Biological Value Ratings for various protein sources:
Whey protein…….104
Whole egg……….100
Cow’s milk……….91
Egg white protein...88
Beef protein……...80
Soy protein……….74
Casein (milk)……..71
Whey is a protein constituent of milk, yet does not have many of the associated gastro-intestinal/food allergy problems associated with milk due to its low lactose/casein levels. Also it can be seen that it gives superior nitrogen retention over any other food source. Whey also contains proteins such as lactalbumin and immunoglobulins that are known to be vital for proper immune system function.
The naturally occurring superiority of whey powder can be further enhanced by technological advances in manufacturing. Ion exchange and micro filtration are state of the art processes that can be used to selectively filter the primary active proteins found in whey. When these processes are employed the naturally occurring fat and lactose out of the finished product. These manufacturing techniques exclude other dairy components also, that are associated with food allergies etc. These processes must involve the use of low heat to preserve the integrity of the proteins, which can otherwise be damaged by heat. The use of hydrolysation can also benefit whey protein bioavailabilty. Hydrolysation involves the use of enzymes which pre-digest the protein into smaller peptides, thus increasing the ease of digestion, absorption and utilisation.
The use of the above manufacturing processes, used individually or in combination can raise the B.V. of the whey protein to 110-139, this superior source of protein can be of great use to a hard training athlete for muscle retention/growth.
One school of thought believes that Whey protein is utilised too quickly by the body, the reality of it is that if our only source of protein was whey this statement may have some validity the fact is that supplements are intended to overcome a shortfall in nutrition, not as a replacement for food and usually constitute less than half of our dietary protein. Growing muscle is often a slow process, it takes the right amount of quality nutrition, in an ideal world where time, effort and money are not an issue consuming large amounts of high quality protein is not a problem; unfortunately in the real world it is not so easy, but the addition of 3 x 32g servings of whey protein will be a large step towards fulfilling your protein shortfall.
Whey Protein Isolate is the fastest absorbed and most easily utilised in the body, the prime times to implement the use of Whey Protein Isolate is immediately upon rising and immediately after training the times when nutrients are in greatest demand and your body is most receptive, during the night a slower action of protein absorption is necessary so you will find that many will slow the digestion of whey protein by adding fibre and fats from essential fatty acids such as Udo’s or Flaxseed oil which will keep the body in positive nitrogen balance for an extended period through the night without compromising the absorption of other essential minerals or vitamins.
References
1 Lemon, PW, "Is increased dietary protein necessary or beneficial for individuals with a physically active life style?" Nutr. Rev. 54:S169-175, 1996.
2 Lemon, PW, "Do athletes need more dietary protein and amino acids?" International J. Sports Nutri. S39-61, 1995. |
