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Friday, February 12, 2010

ALL ABOUT PROTEIN - Facts, Questions & Answers...


HAPPY FRIDAY TO YOU ALLLLLLLLL!!!!! I decided to write this mini article on protein, after a friend on Facebook asked me when to take her protein: Before or After training...This question set off a light bulb in my head and i decided to write about it and publish the response:)
It is important to consume adequate amounts of protein when exercising and even if you don't exercise, just to maintain healthy bones/muscle tissues and for your body perform daily metabolic functions and maintain a balanced internal environment. The minimum amount of protein required for a human being would be around 0.8grams per pound of body-weight!!! There are very many different sources of protein, some coming from natural sources and others coming from supplements... There are also more effective ways/times to consume these proteins that have proven to be more effective in achieving greater results and maximizing your lean muscle growth. Protein is highly thermogenic, meaning that it elevates your body's internal thermostat and requires more energy to be used. This is optimal for fat-burning as it promotes lean muscle growth and speeds up your body's basic metabolism...
Protein serves as a means to repair torn muscle tissues after it's been worked which is ESSENTIAL for anyone trying to gain lean muscle mass or even maintain the lean mass they have and burn stored bodyfat!!!
This article is something I wrote based on what I know about protein, how to take it, when to take it, different sources and what has worked best for me and for my clients over the past decade...I hope this helps you:)

DIFFERENT SOURCES OF PROTEIN:

SUPPLEMENTS:
  • Whey Isolate- A quickly absorbed protein powder that is readily available for your muscles to use when mixed in water! Can also be mixed in milk to slow down the absorption rate.
  • Whey Concentrate- A protein that breaks down over a longer period of time and is best taken at night or around times when you are more sedentary and your muscles don't need it right away.
  • Casein- Protein coming from milk, this is also broken down slowly and makes for a great night-time protein. Casein accounts for nearly 80% of proteins in cow's milk and cheeses.
NATURAL FOOD SOURCES:
  • Eggs
  • Egg-whites (fat-free alternative to eggs or can be used in combination with eggs)
  • Tuna
  • Salmon
  • Cheeses (opt. for skimmed cheese or fat-free cheese for a lower-calorie choice)
  • Chicken (skinless is the best way to go)
  • Turkey (skinless)
  • Skim milk
  • Plain, Unsweetened Yogurt
  • Cottage Cheese (a GREAT night-time snack, proteins in it break down slowly...)
  • Steak (lean red meat is a great source of protein)
  • Lean ground Turkey/Chicken/Beef
  • Pork
  • Fish of all sorts
  • Sardines
The list goes on and on, but all meats, poultry, dairy contain protein; it's a matter of selecting leaner alternatives that optimize results... You don't NEED to eat only chicken breasts/turkey breasts and fat-free proteins, we need fats in our diets, especially dietary fats and fat to help carry out metabolic functions and fuel the brain and so on so I would say consume a variety of different proteins :)

WHEN TO TAKE YOUR PROTEIN
When to take different proteins is optimal when trying to attain a lean, healthy physique. Whey isolate or Egg Whites are best taken right after a workout as they are quickly absorbed and readily available to your muscles. After doing a strenuous cardio session, i like to consume 20grams of Whey Isolate mixed in water, take a 10-15 minute break, do some light stretching and THEN do my weight training. If i happen to be doing weights first, i will eat a meal that is high in protein from natural sources (20grams at least), vegetable and moderate in dietary/healthy fats (olive oil/avocado/nuts etc...) 1-2 hours prior to training. I will do weights, followed by a brief cardio session and THEN consume my protein shake in this instance.

At night-time before i go to bed i like to consume protein from cottage cheese (about 1/2-3/4 cup) fat-free cottage cheese, with cinnamon and some Stevia to add flavor OR if I'm already in my room and don't feel like going back to the kitchen I keep a tub of MILKY-WHEY protein powder on my night table and i will mix a scoop of that with water. Sometimes i will have some plain 0% yogurt w/ 1/2  a scoop of protein or a glass of skim milk w/ 1/2 a scoop of protein powder in it before bed so that my metabolism is still running properly while i sleep and i am not hungry before bed:)

Overall though, i think it is essential to consume small amounts of protein several times throughout the day to maintain a steady and pleasant internal environment, to make sure your muscles are being fed/fueled and to optimize fat-burning. 20-30 grams every 2-3 hours depending on what your level of activity is like and if you are male/female is usually a reasonable portion.

I hope this article serves as a guide to protein/protein sources/when to take protein... if you have any more questions, follow me on Twitter (twitter.com/top_figure) and ask away! Or send me a message (e-mail/Facebook) and i will be glad to help you!!

NOT SURE WHERE TO GET PROTEIN SUPPLEMENTS/WANNA ORDER ONLINE?
If you check my "links" tab/section i have posted a link to SUPPLEMENTSOURCE.CA where if you enter in the code listed on the link you will receive a 10% discount on your purchase and they deliver to your residence so it's convenient and easy. This is where I order my MILKY-WHEY protein, its cheap and they deliver in a very timely fashion:)
NOT SURE WHERE TO GET PROTEIN FROM NATURAL SOURCES FOR CHEAP?
I shop at Food Basics/No Frills when I'm trying to get the biggest BANG for my buck!!! Sometimes though, Loblaws or Metro will have reduced items, so it's worth it to be a wise, savy shopper and try to get good deals so that you can eat healthy for a fraction of the price :)

Yours in GREAT health,
XOXOXO,














Alex L.

6 comments:

  1. do you recommend any supps to help protein synthesis? Or are they not necessary

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  2. well, i don't find them really necessary...if you are taking protein at the right times it will be utilized by your body/absorbed by your muscles...

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  3. i just stumbled apon you, then your website, then this article..fricken awesome! thanks!

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  4. great website :) and your information is really helpful and the best going on i have read in long long time, thanks Peter

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  5. thanks Peter!!! :) im glad you're finding my blog helpful!!

    ReplyDelete