These are 13 ways to make the most of your protein intake! Proteins are a critical macronutrient in our diet and plays an important role in facilitating the adaptive response of muscles while training , especially strength training.
1. Strength training + protein
An acute stimulus induced by exercise, particularly strength training , and ingestion of protein stimulate muscle protein synthesis and are synergistic when protein intake occurs before or after resistance exercise.
2. Amount of protein to build muscle mass
For building muscle mass and maintaining muscle mass through a positive muscle protein balance, a total daily protein intake in the range of 1.4 to 2 g / kg / day is sufficient for most individuals .
And here I add what I already commented in a previous article about ” optimal amount of protein to gain muscle mass “, and it seems that with more than 1.6 g / kg / day (within the proposed range) benefits are not obtained additional. So surely it will not be necessary to even reach 2 g / kg / day to achieve that goal.
3. More protein in hypocaloric periods
A higher protein intake ( 2.3-3.1 g / kg / day ) may be necessary to maximize retention of lean body mass in subjects who perform strength training during hypocaloric periods (in this case yes because they are ingesting less calories and need more protein to maintain muscle mass).
4. Even more protein to promote fat loss
There is new evidence to suggest that higher protein intakes ( > 3 g / kg / day ) may have positive effects on body composition in individuals who strength train, although in this case it would be with the aim of promoting mass loss fat (not to further increase muscle mass gains).
5. Optimal protein intake per serving
Recommendations for optimal protein intake per serving for athletes to maximize muscle protein synthesis are mixed and depend on age and recent strength training stimuli . The general recommendations are 0.25 g / kg of a high quality protein (examples: whey protein , eggs, fish, meat, etc.), or an absolute dose of 20-40 grams .
6. Leucine and essential amino acids are key
Acute protein doses should strive to contain 700 to 3000 mg of leucine and / or a higher relative leucine content, in addition to a balanced set of essential amino acids .
Therefore, athletes should consider concentrating on whole protein sources that contain all the essential amino acids , which are required to stimulate muscle protein synthesis.
7. Uniform distribution
These doses of protein should ideally be distributed evenly, every 3-4 hours throughout the day.
8. Optimal period to take protein
The optimal time period for ingesting protein is probably a matter of individual tolerance , since the benefits are derived from ingestion before or after training . However, the anabolic effect of exercise is long lasting (at least 24 hours), but probably decreases with increasing time after training.
9. Protein supplementation as a practical way
Although it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way to ensure adequate quality and quantity of protein intake while minimizing caloric intake, particularly for athletes who they usually complete high volumes of training.
10. Fast digestion, essential amino acids and leucine
The digested proteins rapidly containing high proportions of essential amino acids and an adequate amount of leucine are more effective in stimulating muscle protein synthesis.
11. Types and quality of protein
Different types and quality of protein can affect amino acid bioavailability after protein supplementation.
12. Proteins and endurance athletes
Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance. The addition of protein will be important to help them compensate for muscle damage and promote recovery .
13. Proteins before sleeping
Protein intake before going to sleep (as I already reported in a previous article ), and better if it is in the form of casein ( 30-40 gr ), provides increases in muscle protein synthesis and metabolic rate during the night without influencing lipolysis (decomposition of dietary lipids into fatty acids during digestion).