The Truth About Sports Nutrition

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Myth 3: More Protein Intake Is Always Better To Build Muscle.

Now that customers are aware that the type of protein makes a difference, should they purchase 10 tubs of their favorite protein, and return for more in a week?

Not advisable, but shoppers should definitely understand when to use protein, and how much to take. As for when, Clouatre notes, “Protein are aimed mostly at recovery and super-compensation.”

But, according to Blandon, “in all stages, there are benefits to adding protein…The more you workout, the larger number of grams of protein a body needs daily.”

Blandon states that the International Society of Sports Nutrition (ISSN) says athletes consume 1.4–2.0 g/kg of their body weight per day in protein (6). Then, Blandon adds that the American College of Sports Medicine (ACSM) “recommends ingesting some protein with a meal before a workout, but does not specify the amount.”

Additionally, Corbin Hohl, research scientist for Glanbia Nutirtionals Ingredient Technologies, Fitchburg, WI, states that people who live a more active lifestyle need to consume a higher amount of protein, approximately 1.5-2.2 g/kg of body weight (22).

While different research and experts will recommend different amounts of protein that should be taken after a workout, the numbers are usually in the same general area.

Urban states that the human body can digest “approximately 25 g of protein every 2–3 hours.” Because of this, he recommends that an individual take roughly 25 g of protein in any one serving.

Similarly, Titlow says that for the best results, people should take around 20 g. “You need enough protein to equal at least two grams of leucine. That typically means a minimum of 15 g of pure whey isolate.”

But, what about the athletes and bodybuilders that consume more than the recommended amount of protein?

When it comes to those that consume 2–3 g/kg of body weight each day, says Sugarek MacDonald, “there is no evidence that these intakes enhance the response to training or increase the gains in muscle mass or strength. Excess protein can deprive the athlete of more efficient fuel and can lead to dehydration.”

Interestingly enough, Hohl cites research that claims that "spreading protein consumption throughout the day can have a postiive effect on health and lean muscle growth, in comparison to a large portion of dietary protein consumed late in the day in one sitting (23)."

 

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Published in WholeFoods Magazine, September 2015