Protein is probably the most important supplement for all athletes, but it is especially indispensable for those involved in long-term, high intensity endurance training. It is the fuel for the build-up, mass and toning of the muscle. In fact, protein is essential for growth and development. The proteins that make up the human body are not obtained directly from the diet; rather, dietary protein is broken down into its constituent parts known as amino acids, which are the basic building blocks of life. That means that it is the amino acids, and not protein per se, which are essential nutrients.
Of the 20 amino acids that the body needs to make protein, eleven are designated as nonessential amino acids, because they can be produced by the human body from other amino acids and do not need to be obtained from the diet. The remaining nine amino acids cannot be synthesized by the body and are, therefore, called essential amino acids. These amino acids must be obtained by degradation of the dietary protein. All of these essential amino acids must be present in the body in order for it to build and repair muscle.
The manner in which the body uses protein during and after exercise is quite different from the way it utilizes carbohydrates or fat for energy. In the hours after exercise, the body begins to build the so-called structural proteins from amino acids for muscle repair and growth, and remodeling the tissues needed for performance. This is one of the reasons that athletes should pay particular heed to nutrition for complete recovery fast and make it an integral part of their workout regimen.
Exercise duration and intensity are important factors in determining which of the nutrient fuels are burned to gain energy. An exercise regimen comprising of low- to moderate intensity of long duration necessitates large quantities of fuel --oftentimes more than carbohydrates and fat reserves in the body can provide. Therefore, the body begins to utilize structural and functional proteins during long-term aerobic exercise. In contrast, high-intensity exercise of short duration mostly uses glucose, which spares the protein reservoir of the body.
Whey proteins such as hydrolyzate, isolate and concentrate give your body a surge of amino acids immediately after you consume them. These proteins stimulate protein synthesis and make them great for lean muscle growth.
Then the mid-release proteins take over. Egg protein is considered the most perfect source of protein because it is complete in essential amino acids, branch chain amino acids and glutamic acid. It is completely and easily absorbed by the body.
Protein such as micellar casein, calcium caseinate and milk protein concentrate take much longer to digest and can be considered the extended release proteins, lasting up to 6 hours, thereby giving the body more time to fully digest and absorb those nutrients.
This makes these milk proteins ideal for use as an evening protein shake also. Milk Protein concentrate is made up of both whey protein and casein. It offers the best of both worlds. Casein is much more effective at preventing muscle wasting than whey. Calcium caseinate also contains over three times the levels of calcium as whey, making it a valuable component to boost calcium levels in your body.
A more complete source of protein means you’ll enjoy faster lean muscle gains and quicker recovery after workouts. Time-Release means continuous protein nourishment of your muscles throughout the day and also before bedtime when your body works it’s hardest to recover!
So how much protein do you need?
A strenght athlete needs at least 1,5 g protein per day per kilogram bodyweight. If you weight 80 kilos, for example, then you need at least 80 x 1,5 = 120 g protein. If your target is growth, then you need as much as 2 g protein per kilogram bodyweight. If you're happy with your existing muscle mass and just want to maintain it, then you can make do with 1.5 g protein per kilogram bodyweight. So first decide whether you want to build your muscle mass futher or just want to maintain what you're got. Then you can work out exactly how much protein you need per day.
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