Protein is the cornerstone of any athletic endeavor, muscle repair, and all metabolic processes. However, for fitness enthusiasts, optimising it goes a step beyond a post-workout shake. To effectively leverage protein to maximal advantage, you need to optimise your timing, sources, and pairings. Below are 9 protein principles you simply must abide by as a fitness fanatic.
Spread your Intake Evenly
Your body is only capable of effectively processing so much protein per sitting when it comes to building muscle, as anything in excess of this will be stored away for later. Try to consume an even amount of protein with every three to five meals you eat, spaced apart at about 3-4 hour intervals, rather than loading up on this macro at dinner.
Hit your Leucine Threshold
This is arguably the king of all amino acids. Nothing signals the muscle-building response from the body as powerfully as leucine. The most critical aspect here is making sure your protein source contains approximately 2.5 to 3g leucine per serving (found in whey and beef).
Mix and Match your Plant-Proteins
If you follow a plant-based diet, you must combine different types of plant proteins to attain the complete amino profile required for building muscle; grains are insufficient in lysine, while legumes lack methionine, and the pairing of each is essential.
Use its Thermic Effect
The TEF of protein is higher than any of the macros, in that 20-30% of the calories consumed by the body will be used in the process of digestion. The body will automatically raise your metabolism for the day, and thus you will burn more calories during the course of the day than on a high-fat/high-carbohydrate diet.
Take in Liquid Protein Post-Training
While solid foods should be the bulk of your protein intake, liquid protein in the form of an isolate is extremely beneficial post resistance training as it absorbs very quickly, providing the muscles with much-needed amino acids.
Stick to Whole Foods Mainly
While supplements can be useful at times, try to base the vast majority of your protein intake on whole food sources such as eggs, fish, and chicken breast. These contain plenty of micronutrients and minerals, which the protein isolates will not have. The aim should be to have supplements make up less than half of your daily protein intake.
Factor in the Calories
Protein should contribute 4 kcal per gram toward your daily target. Don’t forget that you still have to factor it in when trying to create a caloric deficit, or overconsumption will occur, leading to weight gain rather than loss.
Support your Tendons
Collagen is a protein that will help build your tendons rather than your muscles, and when consumed along with Vitamin C about an hour before training, it will support your tendons, joints, and ligaments.
Monitor your digestion
Everyone will react differently when it comes to consuming different proteins. Whey can cause a lot of bloating and digestive problems in certain people, and therefore, trying out an egg white or pea isolate may be something to consider to aid digestion and absorption.
