PROTEIN : What, When & How Much?

Another reassuring little ‘Supdate' for you...

New research published in the International Society of Sports Nutrition (ISSN) on the 14th December 2012, has stated how the type of protein you take, when you take it, and how much you consume per kg bodyweight can significantly enhance muscular hypertrophy (muscle development) and strength in individuals. Their findings support the Department of Health’s recommendation of 1.2-2g protein per kg bodyweight and an average calorie intake of 35-50kcal per kg bodyweight (depending on training intensity and duration). Interestingly they state that amino acids should ideally be consumed approx 30mins prior to training and/or sipped for the duration of the session followed by a whey protein shake within 30mins after training. If you opt for an amino acid supplement, Stark, Lukaszuk and Prawitz et al. (2012) insist that it should contain 3-4g of the branched chain amino acid Leucine in order to promote maximum protein synthesis. The average whey protein powder should deliver approx 70-80% protein per 35-50g serving and is utilised best when consumed with approx 15-25g of quick releasing carbohydrates such as Maltodextrin, Dextrose or Glucose. These sugars cause an insulin surge which acts like a key to unlock your muscles allowing them to absorb the protein you consumed from your protein shake.

Reference

Stark, M., Lukaszuk, J., Prawitz, A., Salacinski, A., et al. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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