Protein intake protocol

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When it comes to healthy nutrition and refuelling protein intake is main thing athletes and general population should be mindful of. Proper protein intake after training, during fat-loss or muscle mass gain process, needs to be mandatory. Importance of protein has been well documented as they make up part of the structure of every cell and tissue in our bodies. Almost as 20% of total body weight. Protein is needed for growth and formation of new tissue, tissue repair and metabolic regulation, enzymes, hormones and neurotransmitters...Proteins are made up of building blocks called amino acids. 20 of them can be combined into hundreds of different types of proteins. When we eat protein, we digest it into amino acids. 12/20 can be made inside body, while 8 others remain to be taken through diet (essential). What are protocols for intaking when it comes to athletes and general performance? 0.7-1.0g/kg of body mass (BM)per day for weight stable population and activity around 50% intensity. Serving size 0.15-0.25 g/kg of BM 1.3-2.0 g/kg of BM per day for athletes that wish to maintain or gain weight. Serving size 0.3-0.4 g/kg of BM 1.6-2.4 g/kg of BM for weight loss goals. 0.25 g/kg BM post-exercise, older athletes up to 0.4 g/kg BM [1] Adjust according to training type and goals. For example, 1.4-2.0 g/kg BM per day for resistance training; 1.2-1.4 g/kg BM per day for endurance training. On the other hand, higher intake should be considered following high intensity endurance training and or during low glycogen availability like intermittent fasting-training. During weight loss period, induced intake may result in less-excessive protein breakdown.Intake before and during endurance exercising in combination with carbohydrate has shown to promote synthesis faster than consuming same during just post-exercise. There was significant data showing pre-exercise consumption reduced protein breakdown and improved performance in cycling. Improvement was reported for athletes that consumed protein and carbohydrate drink over ones that consumed only carbohydrates. Protein intake before sleep, especially casein, has been shown to promote synthesis by 20% as well as muscle size and strength. Split consuming between regular meals during the day. Intaking over 2.5g/kg of BM offers no advantage as well as no risk for liver or kidney problems. Post-exercise source of protein can be milk, lean meat and eggs; food containing high sources of essential amino acids as well as milk-based protein like whey and casein have been recommended. [2] In food terms, 2g leucine and 20g protein foods are 600 ml milk, 85 g cheddar cheese, 450g plain yogurt, 3 eggs, 85 g of meat, 100g fish. Other good sources are cottage cheese, nuts and seeds, beans, lentils, chickpeas, soy products like tofu and some grains like brown rice, quinoa, oats and wholemeal foods. References: 1. International Journal of Sport Nutrition and Exercise Metabolism, 2019, 29, 73-84; https://doi.org/10.1123/ijsnem.2019- 0065 2. A. Bean, The complete guide to Sports Nutrition, 2017 #health #fitness #protein #supplement #lifestyle #healthy #form #performance #coaching #training #exercise #activity #sportscience #conditioning #strength #power #endurance #hypertrophy #physicaltherapy #physiotherapy #personaltraining #recovery #rest #nutrition #sportnutrition #diet #weightmanagement #weightloss #aidpersonaltraining #adaptimprovedevelop ### **Stress muscles not brain! Stay active!**

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