In this guest post from one of my summer interns and current sport performance coaches, Jake Schofield, he talks about protein and it’s importance. Jake has created a niche here with the obesity epidemic and has created some strategies to attack. If you would like to know more I encourage you to follow his blog at: jakeschofieldblog.wordpress.com.
The most asked questions I’ve heard by many of the athletes that come through the door are about protein, but one of the most common questions is when to take it. This question is up to debate in the fitness industry, since we have not perfected the time and amount for the maximum muscle gain.Protein is a macronutrient just like the carbs and fats that provide energy to our bodies as they’re consumed and broken down. Protein is essential in the production and repair of muscles. Foods that are high in protein are fish, nuts, red meats, and more. Many people tend to use shakes or powders to get the protein they need throughout the day. However, protein from animal based foods have complete proteins which contain all 48 essential amino acids. Plant based proteins are considered incomplete by missing one or more of these essential amino acids.There is protein in almost everything we eat, yet most people do not get enough protein in their diet. In general, someone needs 1.7g of protein per kg of body weight. The conversion from kilogram to pounds is 1kg = about 2.2 lbs. So now that we have an idea about protein, what it is, where it’s from, and what it does. The question really is when is the best time to take it being an athlete.
Here’s my take on this interesting topic. Protein consumption needs to be spread out throughout the day. The body can only break down so much protein at once. So, having a meal with 50g of protein some of that would go to waste. The body needs a decent amount of protein so the best way is to spread it out in portions. As many of us know the best way to eat is smaller portions more often throughout the day. Unlike, the norm for American eating as just breakfast, lunch, and dinner. To better an athlete it should be breakfast, snack, lunch, post-workout, dinner. Now these snacks shouldn’t be chips and sweets, but such foods like nuts are high in protein and a very healthy option for athletes in and out of season. Your body repairs itself constantly throughout the day, but while you sleep is where a lot of the muscle gains come from. So, having protein available throughout the day allows the body to constantly have protein to use to build and repair muscle. Then having stored protein while sleeping from a protein filled dinner will only help build and repair muscles more because the body releases the most growth hormone while in REM sleep. So, protein is very good for consumption for athletes, so do the math and see how much protein you should be taking daily.