It is my belief that athletes need to change the amounts of protein or whey that they use during the year especially if they use a periodisation of training.
Training causes adoptions to occur and with the right amount of protein improvements will occur.
This can include (Dairy Fish Meat Legumes Nuts & Whey powder)
Many studies have been shown that in the 60 minutes after exercise eating protein amplifies the body’s mechanism and ability to produce muscle proteins.
You need the presence of Leucine to increase the chances of protein syntheses to occur in Whey and the following products.
Leucine is found in beef chicken cow’s milk eggs
Vegetarians can obtain Leucine from lentils nuts seeds & hummus
I strongly recommend athletes NOT to take Soya products as part of their training nutrition strategy.
More whey protein is not better!
More Whey protein when strength training – Resistance training involving the Turbo or hills or weight training.
Muscles are stimulated by exercise to produce new muscle or maintain what you have
Muscle for sports
The percentage of muscle used depends for training and racing depends on many factors.
The Type of Athlete- Strong athlete – Endurance athlete
The Type of sport Specific – Track cyclist or endurance cyclist
Areas of weakness that need development – A large strong cyclist may need endurance and lose muscle size.
Cycling uses 45>68% of absolute strength while marathon runners use 8>22% of actual muscle strength.
Terrain the athlete is competing on.
Light weight cyclist competing on a flat time trial route needs more muscle to improve absolute strength compared to a hilly course.
Excess protein in the diet via whey protein is used as energy.
There is much detailed information about Whey protein not surprisingly by Whey protein companies.
Protein is important for recovery and whey protein is an easy to have in the window of opportunity after training.
How Much Whey Protein Should Athletes Use?
One Gram of Protein has 4 calories. Athletes often forget this when calculating the amount of protein they need as a ratio of the total amount required.
Different types of exercise produces different responses so by understating this you can Taylor your protein nutrition after exercise.
Your body will produce different types of proteins (Muscle) depending on the training stimulus. A hard 30 mile ride in the winter will have a different effect and stimulus than riding it quicker in the summer when you are fitter & the conditions are much better.
Are you looking to bulk up recover form injury or surgery or need strength or increase the number of mitochondria vital for allowing you to get moor energy from fat during endurance events lasting more than 60 minutes.
How Much Protein to have...
1 -25g>30 grams in powder form easy to digest
2 - Just milk 800ml
3 - 3>5 eggs depending on size of eggs
4 – 170>190g of meat – depending on fat content Chicken or Turkey
5 – 2 cups of Lentils or Kidney Beans.
Proteins are chains of amino acids (Defined by our blue print DNA)
Proteins are required for many important factors from replacing hair skin & muscles.
The often protein is neglected but has an important role is for production of hormones such as Insulin.
There are 20 amino acids and are also referred to as the building blocks of life for the body. 9 cannot be made by the body and are required from foods the other 11 are produced by the body.
Confused about how much protein
How much should I have?
When should I take it?
How soon will I notice the benefits?
If you need to know the right amount of protein for you I can offer individual coaching advice.
Please contact me for my list of services I offer.
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Look forward to hearing from you
mark @ ironmate DOT co DOT uk