Whey Protein

18/09/2010 22:24


Functions of Protein[1]

  • Increase rates of protein synthesis and lean muscle mass accretion
  • Improve strength, recovery from exercise and immunity
  • Decrease musculoskeletal injuries

The amount of Protein you need

    The Recommended Daily Allowances (RDA) for protein in healthy adults is 0.8g/kg of body weight per day.[2] However, many studies have shown that this amount of protein intake is not sufficient for those who do exercise regularly. In fact, the National Strength and Conditioning Association recommend a protein consumption of 1.5 - 2.0g/ kg of body weight per day to ensure adequate protein intake.[3] This means for example, a man who weighs 80kg would require 120 - 160 grams of protein per day.

Best timing for Protein intake

    Many experts recommend consuming high quality protein soon after exercise in order to maximize protein synthesis rates and lean mass. [4][5][6] The most efficient way is in fact consuming 20 – 25 grams of high quality protein in liquid form within 30 minutes following exercise or training.

Why Whey Protein?

Benefits of Whey Protein over the other kind of Proteins:

  • Fast digesting and absorbing
  • Rich in Branched Chain Amino Acids (BCAA’s)
  • Low in Lactose and Fat

 

References

[1] Bill Campbell: Protein needs for athletes

[2] Institute of Medicine of the National Academics: Dietary reference intakes for energy, carbohydrate, fibre, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC, National Academics Press.

[3] Reimers K. Nutritional Factors in Health and Performance: Essentials of Strength Training and Conditioning, Baechle TR and Earle RW, eds.

[4] Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M: Timing of post-exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.

[5] Tipton KD, Borsheim E, Wolf SE, Sanford AP, Wolfe RR: Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion.

[6] Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr., Wolfe RR: Post-exercise net protein synthesis in human muscle from orally administered amino acids.

 

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