![]() ![]() Whey Protein Isolate (WPI) – Powder is usually 90% protein by weight, with negligible amounts of carbohydrates (lactose) and fat.Whey Protein Concentrate (WPC) – Typically 70-80% protein by weight with small amounts of lactose (milk sugar) and fat.Whey is rich in branched chain amino acids (BCAAs), especially leucine. Some supplements also have additional ergogenic ingredients such as creatine, specific amino acids, proposed fat metabolisers, vitamins and minerals.Ī HBV protein that is rapidly digested. There are also supplements which contain a combination of protein and carbohydrates. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. The range of protein and amino acid supplements available can be quite confusing. What is the difference between different protein powders? It is also important to continue to re-evaluate the need for supplementation when changes to training etc. ![]() ![]() Talking with an Accredited Sports Dietitian can help to establish if the use of a protein supplement is necessary. The decision to use a protein supplement should be based on several issues relevant to the individual, including their training load, goals, daily energy requirements, typical diet, appetite post-exercise, budget available and general dietary intake. Eating protein in the hour following exercise can help to prolong the protein synthesis response to exercise, helping to promote muscle gains and minimise muscle breakdown (losses). Spreading protein across the day by including it in meals and snacks will produce multiple spikes in muscle protein synthesis. Eating quantities in excess of this amount, offers no further benefit to muscle protein synthesis. Research suggests each time protein is consumed there is a small spike in muscle synthesis with 20-25g of HBV protein producing a maximal response. Does the timing of protein intake make a difference? Research suggests that ~2-3g of leucine maximally stimulates protein synthesis (equivalent to ~20-25g of HBV protein). The leucine content of foods varies but some foods are naturally high in leucine, including milk (and whey protein) and red meat. Leucine, a branched chain amino-acid, plays a critical role in ‘switching on’ muscle protein synthesis. Plant based proteins only contain only some of the essential amino acids are considered to be of lower biological value. Animal based proteins such as dairy foods, eggs, meat, fish and poultry as well as isolated soy protein are considered HBV proteins as they contain all of the essential amino acids needed by the human body. The nutritional value of a protein is determined by its unique amino acid profile – proteins with a high biological value (HBV) are recommended wherever possible. It is advised that these athletes consult an Accredited Sports Dietitian to make sure they’re hitting their appropriate protein targets. Most athletes will easily reach their daily total protein targets with their usual eating habits however, those who follow vegetarian or vegan diets or do not consume dairy foods may have difficulty meeting protein requirements if they are not well planned. Do you need extra protein?Įndurance athletes in heavy training, athletes trying to gain muscle mass and strength athletes in initial stages of training all have protein needs higher than the general, non-exercising population. For some, protein supplements can be helpful as part of their overall nutrition plan, however they certainly aren’t essential for everyone. Protein is found in foods such as red meat, poultry, fish, dairy, eggs, nuts, tofu and legumes but is also available in a variety of formulated supplements drinks, bars and powders. There is probably no other nutrient that gets as much attention with sports people more as protein owing to its role in muscle growth and repair. Resource Hub/ Factsheets/ Protein Supplementation Protein Supplementation ![]()
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