ARE YOU GETTING ENOUGH PROTEIN?

Slideshare presentation from Allsports Nutrition

THE IMPORTANCE OF PROTEIN

Most athletes think that only

bodybuilders need protein

supplementation – protein

supplements are not only used for

building muscle, but for preventing

muscle loss.

Muscle loss can be a big problem

for anyone engaged in intense

physical activity and the sensible

use of protein supplements can be

the key to improving competitive

performance.

This presentation aims to help by

going over the fundamentals of

protein and understand the role

they play.

With the exception of water, protein is the most important element in anyone’s diet –especially that of an athlete.

Proteins are the building blocks of the human body, if insufficient protein is taken in no matter how hard you train, you will not make any significant gains in strength, health or development.

If protein deficiency occurs regularly your body will deteriorate and your health will suffer. It is vital that you take in sufficient first class protein daily to fulfil your needs, as your body is unable to store it.

What is a first class protein?

Proteins are made up of amino acids. For any food to be classed as a first class protein it has to contain what are known as the essential amino acids of which there are ten.

Two can be manufactured by the body (arginine and histidine) the rest can not (iso-leucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine).

If any of these are missing the amino spectrum is not complete and the food is not classed as a first class or complete protein.

HOW MUCH PROTEIN DO I NEED?

To ensure positive health the

human body requires 1.3g of

first class protein per 1kg of

body weight per day.

So a 70kg man would need

approximately 90g of first class

protein daily. To repair the

muscle broken down through

exercise an extra 10g is

needed, i.e. 100g in total. If you

are a serious athlete you need

to compensate more.

Serious athletes weighing

between 70kg and 90kg can

gain great benefits from taking

between 125g and 150g of first

class protein per day.

A point to note – the body can

only absorb 25g to 30g of protein

at any one time, so five or six

small meals daily, as opposed to

two or three large ones will

ensure an optimum uptake.

The trick is to ensure your three

main meals all contain 25g of

protein and then make up the

other 50g to 75g with a protein

supplement containing 25g, two

or three times in between your

meals.

When you train hard or compete preventing muscle breakdown is hard enough, even if you have taken in enough protein to start with – if you don’t take in enough protein it can be a disaster.

After all your muscles are your engine and you need to keep an engine in good condition to get the best out of it.

An even worse scenario is if you don’t take enough carbohydrates either and your body the turns to breaking down muscle to provide energy –fatigue rapidly sets in and it is an uphill struggle from there on in.

Animal proteins (meat, fish, poultry, milk and eggs) are generally the best proteins for humans.

Soya beans are the most complete proteins of all vegetables, but Brewer’s Yeast and Wheatgerm are also complete proteins.

If a protein meal is deficient in one or more of the essential aminos (i.e. is an incomplete protein) you can take amino acid supplements at the same time to ensure that all the essential amino acid spectrum is present.

WHICH ARE THE BEST SUPPLEMENTARY FORMS OF PROTEIN?

Calcium caseinate and whey

powders form the best basis for

protein supplements.

With the excellent ion exchange

and low temperature ultra-

filtrated whey proteins available

and the state-of-the-art

agglomerated calcium

caseinates, there has never

been a better time for protein

formulas.

Caseinates and whey have the

highest concentration of

branched chain amino acids

(BCAA’s) than ay other types of

protein. They also deliver on

ease of digestibility, mixing and

flavour.

All of the protein formulas at

Allsports Nutrition are first class,

complete proteins containing all

the essential amino acids in the

correct amounts.

Our unrivalled range of protein

supplements combines high

quality with great prices – our

cost per serving is unbeatable.

GET IN TOUCH FOR A COPY OF OUR FULL REPORT “ARE YOU GETTING ENOUGH PROTEIN?”

Allsport

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ALLSPORTS NUTRITION LTD

TEL: +44 (0) 1302 325163

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EMAIL: sales@allsports-int.co.uk

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