Part 2: Protein
The best recognized of all nutrients in terms of health and single most important nutrient for building muscle, PROTEIN. When broken down, proteins are differently arranged amino acids. Certain amino acids aren’t created in the body and are called essential amino acids (eaa’s). EAA’s are found in separate sources like: Soy, Egg, Meat, Dairy-whey, casein, milk.
A variety of these sources of protein (eaa) allows for proper functioning of the body.
- Growth and Repair
- Improved Immune Health
- Improved Body Composition
- Enhance Gastrointestinal Health.
It’s not only important to have diversity but adequate amounts to keep up with the constant protein turnover in the body. Especially if you’re training, more so in resistance training to aid in the muscle degradation/breakdown battle. Resistance training stimulates muscle protein synthesis (how muscle adapts and responds to the stress). Then dietary protein intake creates the turnover- out with the old and broken and in with the new, which alters muscle fiber structure (size and strength).
To keep it simple.. proteins run the body, turning processes on and off and speeds them up or slows them down. Everyone needs ADEQUATE amounts of quality proteins, everyone. Whether you run marathons, trying out for the 7th grade choir, or a soccer mom- focus your meals around proteins! It’s tough to determine for each individual because many factors are involved but here are some general guidelines. See where you match up based off activity level and type.
NOTE: in g/KG not g/lb.|| None: .8-1.0 g/kg|| Endurance Athlete (heavy cardio): 1.0-1.6 g/kg|| For sport (football, wrestling, basketball..): 1.4-1.7 g/kg|| Strength/ Power (heavy resistance training): 1.6-2.0 g/kg
Example- Brad is 16, weighs 167 pounds, and plays football and runs track. To get desired amount we convert his weight from pounds to kilograms- 76kg. Being at the developmental stage and as active as he is well put him on the higher side of the sport category above: so 1.7 g/kg. Take his weight 76 kg and multiply it by the 1.7 g/kg giving us about 122g per day.
Next week we look at Carbs…
by Nick Redmond