SSN (The International Society of Sports Nutrition) recently bursts at the seams and brings us one bomb after another. Today we look at the opinion published at the end of June this year on protein facts. It is an objective and critical review of protein intake for healthy athletes based on the currently available literature.
So, we hope you are ready for these 4 facts about the protein that you need to know!
#1 Protein fact
Protein consumption stimulates muscle protein synthesis (a process where muscles are repaired and grown) and works together synergistically when proteins are consumed before or after resistant training.
What does it mean?
Nothing complicated. The best combination is to consume enough proteins and exercise as well. It does not make sense to eat a lot of proteins when you do not exercise as well as not eating enough protein when you do exercise. So, always consume enough protein and go hard in the gym.
#2 Protein fact
Total daily protein intake in the range of 1.4 to 2 g protein per kilogram of body weight per day is sufficient to maintain and build muscle through positive muscle protein balance.
Above we mentioned that protein consumption is necessary. So what is the optimal protein intake? The recommendation is to take at least 1.8 g / kg of protein. There are so many articles about this but 2g per kg of bodyweight is optimal. Enhanced athletes might use even more.
#3 Protein fact
During caloric restriction, higher protein intake (2.3 – 3.1 g / kg) may be needed to maximize clean muscle retention in exercisers who prefer resistant training.
In this earlier article, we also discussed this issue, and it seemed that 1.8 g / kg intake would still be sufficient, mentioning that there was not much research to confirm the need for a higher intake and that it is a completely individual matter.
However, according to the latest research, we can focus on this recommendation and if we want to be at least mentally at ease by doing everything we can to maintain muscle mass during calorie restriction, a higher intake of at least 2.3 g / kg may be useful. However, Eric Helms also says that protein levels above 1.8 g / kg have no strong support in science, so the subject is still a bit unresolved.
#4 Protein fact
For physically active people, it is possible to take a daily dose of protein through ordinary foods, but a protein supplement is a practical way of having protein in sufficient quality and quantity while minimizing calorie intake.
A protein is usually always useful and as a quick, tasty protein supplement never hurts. In addition, it can enrich the protein intake of porridge or various recipes. In the latest analysis, from the names that push fitness forward, the result is that protein supplementation, when total protein intake is at 1.62 g / kg per day, does not lead to any additional gains in pure muscle mass in people performing resistant training. So don’t overdo it and don’t think the extra protein shakers will grow your biceps.
That is it for the 4 protein facts that you should know. We hope it helped to clear out what you might have not known about protein before. Any questions, do not hesitate to ask, we provide free nutritional advice.