What Is Protein?

Protein is an important part of all our cells: it’s found in large quantities in hair, nails, outer layers of skin, muscle tissue, the inner structure of bones, and red blood cells. It helps to both build and repair cells and muscles.

After water, it is the second largest component of the body with the average adult body containing 10-12kg. It is stored in three places: the muscles, liver and blood plasma.

As well as building and repairing cells, it’s also used for:

1. immune responses
2. manufacture and repair of muscle tissues
3. production of enzymes and hormones
4. transport and storage of nutrients
5. cell manufacture and functioning
6. maintaining fluid balance
7. transporting oxygen throughout the body
8. energy

Proteins are large molecules made up of long chains of amino acids which are the ‘building blocks’ of the body. There are lots of different types of protein, and each has its own unique sequence and number of amino acids, which determines its particular structure and function. There are 20 amino acids: 12 are non-essential and simply synthesised by the body, and 8 are essential and cannot be made by the body so they must come from foods in our daily diet.

The eight essential amino acids are: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine.

What Food Does Protein Come From?

Protein comes from both animals and plants. Animal proteins are considered to be high quality or ‘complete’ because they contain all 8 essential amino acids. They contain the correct ratio of amino acids to maintain protein balance and allow tissue growth and repair. Examples include poultry, meat, fish, eggs, milk, and cheese.

 

Plant proteins are often classed as incomplete as they do not contain all essential amino acids. Examples include fruits, vegetables, nuts, seeds, beans, grains, cereals, legumes and soy foods. These foods are still good sources of protein particularly for vegans or vegetarians. To maintain correct nutritional balance, some plant proteins can be combined to make complete proteins, e.g. rice and beans. Other convenient alternatives include whey protein powders or protein bars.

 How Much Protein Should I Eat? 

Grams Per Pound Bodyweight Per Day	Goal
1	Maintain a healthy lifestyle
1.25 – 1.5	If you want to lose weight and are on a high protein/low carb diet.
1.5	If you are training hard, very active or trying to put some lean mass on.

If you eat lots of meat, fish, poultry, eggs and dairy food you don’t need so many protein supplements. However, vegetarians and those who eat high-carb foods will need more.

How Should I Eat Protein?

For optimum fitness performance, you really need to take protein in the form of both high protein foods and supplements. Different proteins offer different benefits, so it’s important to include a variety of different food proteins as well as protein supplements.

You need to spread your protein intake over 4-6 small meals and snacks – this will mean it’s absorbed more easily and your body will receive a consistent intake of amino acids day and night.

You may find it takes some time to find the optimum combination of supplements but make sure to stick to a regime consistently for at least 60 days in order to really reap the benefits and see if it’s working. If not, alter the amounts you use, change to a different type of protein, or add in other proteins.

What Are The Different Types Of Protein Supplements?

Whey Proteins

Whey proteins occur naturally in milk, cheese, and yogurt. Milk contains about 20% whey. In supplement form whey is available as a concentrate, isolate and peptide. The table below explains the differences.

Term	Description
Fast, Intermediate, Slow Acting Proteins	Describes the speed at which the protein is broken down in the digestive system and absorbed into the blood to be delivered to the liver and muscles.
Concentrates	Most of the water, carbs, lactose, minerals and fat has been removed so what’s left is pure and more concentrated. Most are in the range of 34-85% protein, but for the best quality, look for greater than 80%.
Isolates	These are stripped even further of non protein materials to leave around 90% protein. They’re consequently more expensive.
Hydrolysates/Hydrolysed	Partially broken down or ‘pre-digested’ into smaller pieces called peptides so that they’re absorbed faster. The most effective and the most expensive option.

The purest, best and fastest acting version is hydrolysed whey protein isolates. The key features are:

1. fast acting, because they’re easy to digest
2. full of essential amino acids (EAAs) including the three branched chain amino acids (BCAAs)
3. contain subcomponents (microfractions) that provide benefits beyond amino acids and elemental nitrogen

Casein Proteins

Casein occurs naturally in milk, cheese, and yogurt. Milk contains 80% casein. The key feature is that it’s slow acting (often called ‘time released) because it’s digested and absorbed slower than other proteins.

Egg Proteins

Egg proteins of course occur naturally in eggs! The key features are:

1. intermediate acting (whole milk proteins are also intermediate)
2. full of essential amino acids (EAAs)
3. scores very highly in terms of protein quality
4. dairy free
5. a good alternative to whey, casein and whole milk proteins for those who are intolerant to these

Blended Proteins

The key features are:

1. best if you only want to buy one type of protein supplement
2. combines faster, intermediate, and slower proteins
3. provides more sustained protein digestion than other types of protein

Recovery Proteins

The key features are:

1. fast acting protein and carbohydrate combinations
2. moderate calorie
3. designed specifically for post-workout when glycogen and muscle protein resynthesis are at their peak and nutrient needs are greatest
4. many also contain whey protein hydrolysates and ingredients like BCAAs and glutamine to further help recovery and rebuilding
5. may contain creatine and micronized amino acids to help muscle building

Which Protein Supplements Should I Use And When?

First Thing Morning

The time from when you go to bed until you arise will be the longest fast that your body goes without food for. You need to break that fast as soon as you get up with a fast acting protein to provide much needed amino acids for muscle maintainence and rebuilding. It will also give you sustained energy that no slice of toast will ever do.

 Pre-Workout

Drink an intermediate digesting protein 30-60 mins before you train. You will set your body up for growth and energy with BCAA’s and amino acids.

Post-Workout

As soon as possible and definitely within 30 mins of finishing your training you need to consume a recovery shake containing protein and carbs. This is the most important time overall to get protein as you need it to repair and rebuild muscular damage induced through exercise and to replenish depleted glycogen stores. Your body will be primed to absorb up these nutrients so do not miss this window of opportunity.

20-25g of good quality protein (providing 8.5-10g of essential amino acids) is recommended for optimum muscle growth effects.

Between Meals

Consuming protein between meals keeps your blood sugar levels and your metabolism fired. Proteins also keep you feeling full which is important if weight control is part of your goals. Dairy proteins such as whey and eggs are considered better appetite suppressants than other protein sources especially if you combine them with fibre.

Before Bed

You need to prepare your body for the long fast ahead. A slow time release casein protein can help with this. It will prevent you going into a catabolic state as the amino acids and glutamine contained within casein will prevent muscle breakdown.

The timing of your protein intake is really important, whatever your fitness goals. High-intensity resistance exercise will stimulate protein synthesis, and therefore muscle growth and strength for up to 72 hours after exercise. However, protein breakdown also increases after exercise, and if you don’t eat the right stuff at the right time, you can break down more muscle than you build up.

Currently, I am using Optimum Nutrition (ON) as a brand, and I recommend all and/or part of the following regime. If you don’t want to deal with lots of supplements, simply buy a protein blend and use this at each time of day listed below. Also I have given equivalent food alternatives which will give you a similar effect as the supplement. This will be useful to know in case you are on a budget, maybe just don’t like the thought of supplements or simply as a backup plan. Mix and match it to suit your needs.   

Time	ON Protein Supplement	Food Alternative
First Thing Morning	Platinum HydrowheyPro ComplexGold 100% Whey100% Oats & Whey.	Yoghurt and pineapplePoached eggs on rye
Between Meals	Egg proteinPro Complex	Eggs
Pre-Workout	Platinum Hydrowhey
Post-Workout	Platinum HydrowheyPlatinum Hydrobuilder2:1:1 Recovery	Banana and almonds
Before Bed	Gold 100% casein	Milk / Yoghurt / Quark

How Can I Get The Most From Protein?

To receive the best use of your carefully planned intake of protein, make sure you’re eating a sensible diet, staying hydrated, getting at least seven hours of sleep a night and training regularly and intensely. Protein gives you the building blocks but without addressing these other areas appropriately you won’t build new muscle.