Role Of Protein In Building Muscle & Bulk : Why Is Protein So Important? One of the main responsibilities you have as a recreational or professional athlete is maintaining adequate nutrition. If you want to maintain optimal physical conditioning, in particular muscle integrity, then the regular consumption of key nutrients is vital‌ and top of the list is protein! Dietary protein is protein that is consumed via your diet i.e. the food you eat, it is important because it provides the raw materials your muscles need for repair and growth. Not only this, many of the amino acids (building blocks of protein) that make up a protein food source are used to not only build muscle, but to provide energy too.
Where can you get your protein from? First and foremost, protein should be consumed from whole foods including meats such as poultry, beef, pork and fish, soy, egg, milk, nuts and beans, peas and pulses. The consumption of protein via this route is best because it not only delivers protein and amino acids, but also vitamins and minerals, as well as soluble and insoluble fibre. There is no substitute for natural, whole food sources of protein, but there are sources of protein that can be used to ‘supplement’ these sources. Prime examples include nutrition supplements such as whey, egg, pea or soy protein powders (mixed up to make drinks), these are useful for a number of reasons. Protein supplements mainly come in liquid form meaning they’re already partially digested, consequently the body doesn’t have to work so hard to digest and absorb them meaning they are absorbed more easily into the body. The ability of protein supplements to be absorbed more easily means the protein is usually available to the muscles more quickly. As a result, a protein supplement is an ideal and convenient form of protein immediately after exercise, a time when you’re body needs it the most.
Protein supplements are also ‘clean’ sources of protein, implying there is little else in the drink other than protein. Of course, most whole foods also come with little added carbs etc, but liquid nutrition has the added benefit of convenience. Convenience is a big factor in the rise of the protein shake, but it also occupies less physical space in the stomach and tastes great which enables us to consume more of the good stuff!
How much do you need? There has been a lot of research on how much protein is best to consume. Factors considered have included any potential side effects that may accompany excessive use of protein, whether it effects gastrointestinal function (diarrhoea or constipation), how it may effect major organs (if at all), and whether the protein itself is absorbed and actually used by the body or just excreted out (via a number 1 or number 2). So what has ‘excessive use’ actually been classified as? The Department of Health (DoH) suggest that an average adult should aim to consume between 0.75g-1.5g protein per kg body weight. However, this recommendation is widely considered to be well below the requirements for some recreational and elite athletes who often consume in excess of 22.5g protein per kg body weight per day. Therefore a good range is generally considered to be 1.5g-2.5g protein per kg body weight per day, but this is entirely subjective and activity level dependent. Aim to have between 20-25g of fast acting protein within 3060mins after your gym session.
What does this mean in terms of food and drink? Well it’s beyond the scope of this article to discuss all of the protein counts of foods and supplements, but here is something to give you some context… 1 x Chicken breast = 150kcal; 32g Protein 1 x Thin cut steak = 275kcal; 26g Protein 1 x Medium Egg = 63kcal; 6g Protein ½ Can baked beans = 100kcal; 9g Protein
Compare this to an average whey protein shake where just a 30g scoop in 400ml water provides anything between 20 and 28g protein, and as little as 90kcal (calories). By no means am I implying protein supplements are better, but hopefully above demonstrates how protein dense a supplement can be‌this is why protein shakes are a perfect addition to your regular dietary intake AND gaining muscle!
Reference Department of Health, (2008). Dietary reference values for food energy and nutrients for the United Kingdom. Protein. London: TSO.
Tipton, K, D & Luc van Loon, J. C. (2013). Nutritional coaching strategy to modulate training efficiency. Basel: Karger.
5 Reasons To Start Taking Creatine…
Creatine is a supplement that has suffered the wrath of much scaremongering in it’s time. Now I’m not saying that people shouldn’t question a supplement, especially where health and safety is concerned, but in my opinion the benefits that creatine (particularly creatine monohydrate) can have on one’s training and health was overshadowed by the irrational (and often bias) stick it took early on. If you’ve never taken creatine, then rest assured that it’s safe when consumed sensibly and intelligently, and to make
matters better…it’s darn effective too! Need more convincing, then hear are 5 reasons to start taking creatine monohydrate: 1.) It increases muscle power because of it’s ability to enhance the resynthesis (manufacture) of Adenosine Triphosphate (ATP), a key metabolite in energy production. In particular, creatine enhances the production of ATP during anaerobic exercise i.e. exercise without oxygen e.g. 100m sprint or short burst activity such as an explosive bench press. 2.) It increases power endurance, which means that you can exert more power for longer…that’s gotta be good, right!? Via the same mechanisms as mentioned above, creatine is able to increase the rate that your body replenishes ATP meaning you have more energy for longer. The production and use of ATP is a cyclic process, so the longer you can keep the cycle going the better. During high intensity activity the ATP manufacturing process struggles to keep up with use and demand, resulting in fatigue. Your body can generally turnover 2g of creatine a day for normal bodily function, consequently, the supplementation of creatine increases creatine in muscle tissue enhancing ATP output and energy production. 3.) It increases the size of your muscles…need we say anymore? OK I will anyway, but generally the vast majority of people consuming a creatine supplement will be doing so in an attempt to gain size, mass, lean mass, strength and power…so this is a pretty good side effect I think you’ll agree!? Creatine increases muscle mass both in the short and long term, in fact, you
can expect to see some increases in size within a week! Yep, within a week creatines osmotic shift (where creatine goes fluid follows) causes fluid to be drawn into the muscle causing a visible swell in the muscle body, as well as drawing nutrients into the muscle for growth in the long term. 4.) Creatine is the most ‘science backed’ supplement there is, so it makes absolute sense to add it to your current supplement regime. More studies have been performed on creatine, partly because of all the scaremongering it received, than any other supplement. The result is that creatine’s ergogenic (ability to increase performance) effect is proven beyond any reasonable doubt. 5.) Creatine supports a positive protein balance over time, meaning creatine’s effects aren’t just limited to muscle power and endurance, it actually enhances your bodies capacity to promote muscle growth. Researchers suggest consuming creatine alongside a protein supplement (try mixing the creatine in with your next protein shake) in order to support the positive protein balance needed to stimulate muscle growth. So if you were previously sceptical about whether or not you should be consuming creatine, then worry no more about that. All you need to do is make sure you follow the recommended directions of use for creatine which involves a 4 week cycle i.e. consume creatine for 4 weeks, followed by having 4 weeks off from it.
Reference Llewellyn, W, (2009). Sport Supplement Reference Guide. Creatine. FL: Molecular Nutrition LLC.
5 Things To Consider When Taking Creatine Without doubt one of the most exciting supplements ever to come on the sports nutrition scene is creatine. It’s not been without its controversies, but creatine has progressed and shown the experts AND consumers that IF taken properly, it can be one of the most effective muscle building supplements out there! Creatines mechanisms of action i.e. how it works, is not straight forward my any means, its application into your supplement regime however is a little more straight forward IF you do it right‌
So when taking creatine to enhance muscle size, strength, power and power endurance, consider the following 5 things:
1.)
Use Creatine Monohydrate… Yes, the ethyl esters and creatine nitrates out there are more expensive, and more expensive must mean they’re better right? Wrong. Don’t fall into that trap. Creatine monohydrate is deemed to be the best and most readily absorbed form of creatine on the market, and that’s supported by science and research.
2.)
Cycle it… Creatine is completely safe, all evidence supports this statement. However its chemical structure means that if consumed for prolonged periods of time, the fluid shifts, or osmotic load can place strain on your kidneys. Don’t take that the wrong way, many drinks can do this if consumed in excess, but it shouldn’t happen at all if you are sensible and cycle it. Cycling creatine means you take it for a period of 4 weeks and then stop taking it for another 4 weeks. This is known as a 4 week cycle.
3.)
Do not exceed the recommended dose… The recommended dose is going to be body weight dependent, in other words a larger person with more muscle mass would need more creatine than a smaller person. A rule of thumb for creatine dosages can be found on this infographic. Be sure not to exceed the dosage for the same reasons as mentioned for number 2, it’ll place a strain on your kidneys.
4.)
Consume it alongside protein… Creatine will not build muscle by itself, you need to consume it with adequate protein and of course an effective training regime. Creatine is your muscles own unique energy source, it will improve your capacity to train, move a load and maximise power endurance. Creatine will also draw fluid and nutrients into your muscles promoting growth, but despite this, it’s protein (amino acids) that ultimately enable muscle protein synthesis and GROWTH.
5.)
ALWAYS meet your fluid requirements… The importance of adequate hydration should never be overlooked, particularly when taking creatine. The osmotic shift of fluid from the body into the kidneys can increase urine output, consequently you need to replace it above and beyond your usual requirements. It is good practice to at least meet your regular fluid requirements, a good gauge of what yours are is to take your weight in kg, and multiply it by 35 (if you’re under 65 years of age). For those over 65 years of age, multiply your weight in kg by 30 instead.