protein

Properties of anabolic post-exercise protein sources

Properties of anabolic post-exercise protein sources

van Loon explains that rapidly digested and absorbed protein sources rich in the amino acid leucine, such as whey protein, are most anabolic following exercise.

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

A normal, healthy diet requires about 10-15% of the total energy requirement come from protein.

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

Ingesting about 20-25 grams of protein is sufficient to allow a maximal post-exercise muscle response.

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

Larger athletes may need to eat more protein after exercise because they require larger doses of protein to stimulate new protein synthesis.

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

Phillips recommends 20-25 grams of protein to stimulate the rate of new muscle synthesis; however, the specific amount of protein within this range depends on the size of the athlete.

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

Phillips explains why there is not a significant difference between protein isolates, concentrates and hydrosylates with respect to post-exercise recovery.

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

Phillips explains the types of protein athletes should choose post-workout.

NIGHTTIME EATING, WEIGHT LOSS, AND PROTEIN SYNTHESIS DURING SLEEP

NIGHTTIME EATING, WEIGHT LOSS, AND PROTEIN SYNTHESIS DURING SLEEP

Athletes looking to lose weight should balance energy intake and output, and eating before sleep is a personal preference. However, there could be an advantage to eating protein before sleep to promote protein synthesis.

RELATIONSHIP BETWEEN AMOUNT AND TIMING OF PROTEIN INTAKE

RELATIONSHIP BETWEEN AMOUNT AND TIMING OF PROTEIN INTAKE

The biggest misconception about protein consumption is the notion that "more is better." The right timing helps the body use more of the ingested protein for muscle adaptations.

Diet Composition for Muscle Gain

Diet Composition for Muscle Gain

To gain muscle mass, athletes should eat ~30% of their total calories from protein. It is also important the athlete is in positive energy balance and consumes additional calories from fat and carbohydrate.

Recovery Protein Needs for Endurance Athletes

Recovery Protein Needs for Endurance Athletes

Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.

The Relationship of Protein and Muscle Mass in Endurance Athletes

The Relationship of Protein and Muscle Mass in Endurance Athletes

Due to the type of training stress and high energy expenditure, endurance athletes do not need to reduce protein intake to avoid gains in muscle mass. Dietary protein may help promote adaptations to endurance training.