AMINO ACIDS
Protein is made up of amino acids. And not all protein is created equally. Plant proteins do not contain all 9 essential amino acids while animal proteins do.
Why does this matter?
BECAUSE…
It takes a 10g of essential amino acids or a minimum of 25g of COMPLETE protein to initiate Muscle Protein Synthesis. (Building of muscle tissue)
We all have different health and fitness goals, but even those of us who aren’t trying to add a lot of muscle size MUST initiate protein synthesis to stimulate lean mass and ensure we lose body fat.
HOW DO WE DO THIS?
- By having a COMPLETE protein source with each meal/snack
(ie: all animal proteins; Beef, fish, chicken, turkey, eggs, some dairy, protein powders) - MAKE SURE all 9 essential amino acids are present in order for it to be considered a complete source of protein
- Supplement with a QUALITY EAA powder when whole food sources aren’t available (View in Products)
EAA’s are fabulous for fasted cardio. They bridge the anabolic gap so you can prime your body for fat burning and lean mass preservation without increasing insulin levels or breaking a fast!
Nutrient Timing:
Spread protein out evenly across your meals/snacks
-If you have 4 meals and 150g of protein to hit… try and spread it out to about 38g of protein per meal
-20-40g is optimal at one time
ALWAYS have a macro balanced meal prior to weight resistance training!
Post Workout
– whey isolate (Phormula-1) paired w/ (Ignition)
-(Low-temperature processed Whey Isolate)
-Can provide you 20-40g of protein from PWO shake
Whey concentrate before bed (Level 1)
-Your body does the majority of recovery and rebuilding while you’re sleeping. Be sure to fuel that process with amino acids. Level 1 is a sustained blend protein that mimics the digestion rate of whole protein items.
Workouts break the muscles down
-Post workout nutrition gives us the nutrients we need to start the rebuilding phase.
-Our body rebuilds at night
Exercise stimulates MPS (muscle protein synthesis) Which… is GOOD. This stimulates our body to preserve or build more muscle!
Protein consumption also increases muscle protein synthesis. When you eat protein in certain amounts, you are going to get the same stimulation in the body as a resistance training program.
In conclusion, make sure you are hitting your protein goal with sources that contain ALL 9 essential amino acids!
If you would like a consult to discuss how much protein is enough for you, please complete a consult request!
Always happy to help!
