Thanks for reading the first installment of our 3 Part Series-Protein for Dummies.
In this 2nd article, we’ll look at the most common types of protein and how they can be used relative to your goals.
There are numerous ways to meet your protein requirements.
The key is to get quality protein regularly throughout the day. A good rule of thumb is to consume some protein once every 3-4 hours.
Remembering back to the first article, your goal is to get 1gm of protein per pound of lean muscle weight(dieting/fat loss)or 1gm of protein per pound of bodyweight (gaining muscle/bodyweight). The amounts consumed per feeding is dependent on a combination of factors relative to your specific goal.
People often ask us how much protein can the body metabolize in one feeding. It’s usually determined by your BMR(Basal Metabolic Rate), your body’s unique biochemical individuality, your physical size and your training level or condition. Some people can consume and properly metabolize 75 gms in one sitting. We find most people utilize about 20-40gms of protein per feeding.
In order to meet your daily protein requirements you need to regularly consume the four basic types of protein.
- Animal Protein
- Egg Albumin
- Animal Protein is the protein found in most meats. It’s usually referred to as “complete” because it contains all of the essential amino acids. It’s much better to eat lean sources of grass fed animal protein such as beef, turkey, fish, chicken and lean cuts of red meat. Most of the protein found in grass fed lean meats is rich in essential amino acids and will be used to build and maintain muscle. Fish also can have high concentration of EFA’s(Essential Fatty Acids) needed by your body for neurotransmitter synthesis ie “brain fuel”. It is this very reason meat should be consumed a couple of times a day regardless of your goal. (and if you’re vegan or meat less-no problem)
- Whey Protein is the most common protein you’ll find in Supplement stores or in advertisements in magazines. It’s actually a bi-product of the manufacture of cheese and milk products. It is the #1 ingredient in protein powder formulations widely available. It is readily absorbed and digested by the body and has the highest value of BCAA’s(Branched Chain Amino Acids). BCAA’s are crucial in building and retaining muscle tissue. Whey protein is really the perfect protein supplement because of its wide application. You can use it in shakes, when cooking, mixed in with oatmeal etc. You can carry it with you in packets or MRP formulations for use on the go. And due to its rapid absorption by the body, it’s best used immediately after training in post workout shake formulations. Whey Protein Isolate (WPI) is the preferred form and should be used by all three goal sets defined in the first article. We honestly don’t know of a cheaper more efficient way to add supplemental protein to your diet.
- Casein is the next most widely consumed supplemental protein type. “Micellar casein” is a natural, undenatured milk protein separated from milk by means of ultrafiltration. It has a unique ability to provide a slow and steady release of amino acids into the blood stream. This is of great help in preventing muscle tissue breakdown during times of dieting or extreme athletic duress. It is also optimally consumed at night so your body can utilize its slow digesting amino acids while in an overnight fasted state. You will find Casein in some of the more exclusive protein formulations found on the market today. Usually when combined with Whey Protein and Glutamine for an ultra protein amino acid spectrum mix, it provides an anti-catabolic effect to dieters and hard training athletes/bodybuilders. Casein preferably is used by people who are looking to hold onto muscle when on severely restricted caloric intakes ie people preparing for a fitness competition or bodybuilding show.
- Egg Albumin is the protein found in egg whites. It contains minimal fat. Egg whites are rich in proteins of very high Biological Value. You can get egg whites from consuming whole eggs and actual egg white formulations found online and in supplement stores. An easy and cheap way to get this form of protein is to crack 10 whole eggs -separating them from the yolks and then cooking in a pan or in a microwave oven. Egg white omelets are wonderful when you throw in greens, mushrooms and chicken or turkey. When FFOver40 is dieting, we religiously order this out at restaurants in the form of an omelette with chicken or lean steak.
Now that you understand the forms of protein available to you, it is time to discuss what FFOver40 uses and recommends for folks relative to their goal. In Part III and the final installment of “Protein for Dummies”, we’ll give a detailed analysis of our daily protein consumption and offer tips for choosing high quality protein formulations found on the market today.
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