BASICS OF PROTEINBASICS OF PROTEIN Protein is one of three macronutrients used by Protein is one of three macronutrients used by

the body for energy. These macronutrients the body for energy. These macronutrients include protein, carbs and fats.include protein, carbs and fats.

Scientifically, protein is a series of amino acids Scientifically, protein is a series of amino acids linked together like a chain. The links that hold linked together like a chain. The links that hold these amino acids together are known as these amino acids together are known as peptide links. peptide links. Amino acidsAmino acids are the primary are the primary source for nitrogen in the body. Having a source for nitrogen in the body. Having a positive nitrogen balance is essential for proper positive nitrogen balance is essential for proper muscle growth and repair.muscle growth and repair.

Other functions of Other functions of protein-protein-

To keep a balanced PH level in the blood.To keep a balanced PH level in the blood. For muscle tissue preservation during dieting or cuts.For muscle tissue preservation during dieting or cuts. As an energy source when there are no As an energy source when there are no carbohydratescarbohydrates

available.available. To build and maintain proper hormone levels.To build and maintain proper hormone levels. For necessary chemical reactions to take place.For necessary chemical reactions to take place. To keep the body’s immune system functioning To keep the body’s immune system functioning

properly.properly. For proper regulation of the body’s fluid balance.For proper regulation of the body’s fluid balance.

PROTEIN SOURCESPROTEIN SOURCES Typical protein food sources include: eggs, Typical protein food sources include: eggs,

cheese, milk, chicken, seafood, fish, poultry, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. beef, pork, lamb, veal, soy, nuts and legumes. Small amounts of protein can also be found in Small amounts of protein can also be found in fatty and starchy foodsfatty and starchy foods. . Because protein levels Because protein levels in these foods are minimal, they are generally in these foods are minimal, they are generally “ignored” by bodybuilders and athletes when a “ignored” by bodybuilders and athletes when a protein protein dietdiet is structured. is structured.

Protein food sources are divided into two Protein food sources are divided into two categories: categories: completecomplete and and incompleteincomplete protein protein foods.foods.

A complete proteinA complete protein food contains all food contains all essential amino acids. Animal proteins essential amino acids. Animal proteins (meat) are complete protein sources. (meat) are complete protein sources.

Incomplete proteinIncomplete protein foods, such as foods, such as vegetables, lack several essential amino vegetables, lack several essential amino acids. These lacking amino acids vary from acids. These lacking amino acids vary from food source to food sourcefood source to food source

Protein intake has Protein intake has numerous benefits:-numerous benefits:-

AnabolismAnabolism. . Eating protein keeps your Eating protein keeps your body in an anabolic state. In terms of body in an anabolic state. In terms of muscle buildingmuscle building, “anabolism” , “anabolism” refers to the refers to the construction, and not destruction of construction, and not destruction of muscle tissue. The opposite of an muscle tissue. The opposite of an anabolic state is a catabolic state. Not anabolic state is a catabolic state. Not eating enough protein can cause muscle eating enough protein can cause muscle tissue to be catabolizedtissue to be catabolized

Growth Hormone RegulationGrowth Hormone Regulation. Proper . Proper growth hormones levels are essential for growth hormones levels are essential for good health. Growth hormone contains good health. Growth hormone contains 190 190 amino acidsamino acids. Eating enough protein . Eating enough protein insures that your body has the necessary insures that your body has the necessary building blocks to construct growth building blocks to construct growth hormone. hormone. Growth hormoneGrowth hormone deficiency deficiency slows the metabolism, and can lead to slows the metabolism, and can lead to lower bone density, muscle loss, and lower bone density, muscle loss, and numerous other health problems including numerous other health problems including and number of psychological issuesand number of psychological issues

MetabolismMetabolism. protein requires more energy . protein requires more energy to process, so inherently it boosts your to process, so inherently it boosts your metabolism. Eating less then ideal metabolism. Eating less then ideal amounts of protein also makes it difficult amounts of protein also makes it difficult for the body to draw upon fat reserves.for the body to draw upon fat reserves.

InsulinInsulin. Protein helps lower insulin levels . Protein helps lower insulin levels in the blood, which is a factor in proper in the blood, which is a factor in proper energy regulation.energy regulation.

How much Protein do we How much Protein do we need?need?

The recommended dietary allowance The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weightof protein per kilogram of body weight..

Those involved with intense exercise, or Those involved with intense exercise, or individuals looking to add muscle mass, individuals looking to add muscle mass, should consume at least twice the RDA’s should consume at least twice the RDA’s recommended minimums.recommended minimums.

PROTEIN SUPPLEMENTS?PROTEIN SUPPLEMENTS?

Protein supplements are protein and nutrition sources, and Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake athletes to achieve their desired daily protein intake requirements. Types of protein requirements. Types of protein supplementssupplements include include protein powdersprotein powders, , protein barsprotein bars, , weight gainersweight gainers and and meal replacementsmeal replacements..

Protein supplements generally contain more then 20 to 30 Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous and minerals. Protein supplements also come in numerous flavors, from fruit flavored flavors, from fruit flavored protein powdersprotein powders, to cookie and , to cookie and cream flavored weight gainers, to peanut butter flavored cream flavored weight gainers, to peanut butter flavored protein bars.protein bars.

Types of protein Types of protein supplements-supplements-

IsolateIsolate. An isolated protein source is one that has been . An isolated protein source is one that has been chemically purified to remove most everything other then the chemically purified to remove most everything other then the actual protein source. Generally isolates are 90%+ pure protein.actual protein source. Generally isolates are 90%+ pure protein.

ConcentrateConcentrate. A concentrated protein source is not as pure as an . A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, Concentrates contain more fats, carbohydratescarbohydrates, and in the case of , and in the case of whey proteinwhey protein, more lactose., more lactose.

BlendsBlends. A protein blend is a combination of various protein . A protein blend is a combination of various protein sources and purity levels. A blend can be more cost effective then sources and purity levels. A blend can be more cost effective then a pure isolate, and can also offer the benefit of having both fast a pure isolate, and can also offer the benefit of having both fast digesting and slow digesting protein sourcesdigesting and slow digesting protein sources

Weight GainerWeight Gainer. . Weight gainersWeight gainers are high calorie are high calorie protein powdersprotein powders meant to assist bodybuilders and athletes who are in need of rapid meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories.meals as a means of adding extra daily calories.

Meal ReplacementsMeal Replacements. . Meal replacement protein products are Meal replacement protein products are considered to be entire meals in and of themselves. They contain a considered to be entire meals in and of themselves. They contain a formulated nutritional and macronutrient blend that provides not formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals.healthy fats and vitamins and minerals.

RecoveryRecovery. . A A recoveryrecovery blend is a protein supplement that contains blend is a protein supplement that contains any number of additional, non-protein supplement products meant any number of additional, non-protein supplement products meant to aid in post-workout to aid in post-workout recoveryrecovery. These supplements range from . These supplements range from creatinecreatine to multivitamin and minerals, and larger doses of to multivitamin and minerals, and larger doses of glutamineglutamine and taurineand taurine

..

Slow DigestingSlow Digesting. A slow digesting protein source provides . A slow digesting protein source provides a long term stream of protein and amino acids, meant to a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice periods of times. A slow digesting protein is a great choice for in between meals.for in between meals.

Fast DigestingFast Digesting. A fast digesting protein source, such as . A fast digesting protein source, such as whey proteinwhey protein, acts quickly to help regulate bodily nitrogen , acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source.protein is also beneficial as a post-workout protein source.

Energy BarEnergy Bar. . Energy barsEnergy bars provide a quick, healthy and provide a quick, healthy and sustained source of energy when you need a pick-me-up sustained source of energy when you need a pick-me-up in between meals. While an energy bar does contain in between meals. While an energy bar does contain some protein, in general, it does not contain as much some protein, in general, it does not contain as much protein as a protein as a protein barprotein bar

Benefits of using protein Benefits of using protein supplements-supplements-

Grab & Go.Grab & Go. No Refrigeration & very portable.No Refrigeration & very portable. Can save your money.Can save your money. Proper protein timing is essential to Proper protein timing is essential to

maximizing muscle gains. Protein maximizing muscle gains. Protein supplements provide you with the ability supplements provide you with the ability to have a fast digesting or slow digesting to have a fast digesting or slow digesting protein meal whenever you need it.protein meal whenever you need it.

Protein supplements are generally a more Protein supplements are generally a more complete and balanced protein source.complete and balanced protein source.

Protein supplements are often fortified with Protein supplements are often fortified with vitamins and minerals, making them a multi-vitamins and minerals, making them a multi-dimensional protein food.dimensional protein food.

Weight gainers offer high calorie foods that are Weight gainers offer high calorie foods that are easily broken down, and less filling.easily broken down, and less filling.

Protein supplements come is a wide variety of Protein supplements come is a wide variety of flavors, and can take away some of the flavors, and can take away some of the “blandness” that comes with a high protein “blandness” that comes with a high protein dietdiet..

Many protein foods can serve as a low-calorie Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.means to satisfy your sweet tooth.

Certain protein supplements have a higher Certain protein supplements have a higher biological value that real foods.biological value that real foods.

A protein shake can be easier on the A protein shake can be easier on the stomach before bed.stomach before bed.

Who Uses protein Who Uses protein supplements?supplements? BodybuildersBodybuilders.. For those looking to add muscle mass, protein For those looking to add muscle mass, protein

supplementation isn’t an option…it’s a requirement. Whether you’re a supplementation isn’t an option…it’s a requirement. Whether you’re a whey protein addict, or just like to have a protein bar handy just in whey protein addict, or just like to have a protein bar handy just in case, protein supplements are a bodybuilder’s safety net.case, protein supplements are a bodybuilder’s safety net.1717

AthletesAthletes.. Protein supplementation isn’t just for bodybuilders. Hard Protein supplementation isn’t just for bodybuilders. Hard training athletes need extra protein for energy, to repair muscle, and to training athletes need extra protein for energy, to repair muscle, and to insure proper body functioning.insure proper body functioning.

DietersDieters. Protein foods speed up the metabolism, and allow for the . Protein foods speed up the metabolism, and allow for the proper burning of stored fat. Protein also leaves your feeling more proper burning of stored fat. Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and meal satisfied after a meal. Dieters use protein supplements and meal replacement products to help the fat burning process, and to fend off replacement products to help the fat burning process, and to fend off hunger.hunger.

HardgainersHardgainers.. For those that are underweight, or for For those that are underweight, or for those with a fast metabolism, eating enough to normalize those with a fast metabolism, eating enough to normalize body weight can be difficult. Protein foods, especially body weight can be difficult. Protein foods, especially weight gainers, can add vital calories during times of the weight gainers, can add vital calories during times of the day when eating is difficult, but required.day when eating is difficult, but required.

How protein supp help in How protein supp help in muscle growth:-muscle growth:-

Increasing your daily protein intake while on a resistance training Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.repair, you must maintain a protein positive nitrogen balance.

When you undereat protein, you confuse your body. It only has so When you undereat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone other vital bodily functions are compromised, such as hormone regulation and blood PH balance.regulation and blood PH balance.

When you are involved with an intense When you are involved with an intense weight training regimen, more muscle weight training regimen, more muscle tissue then normal is in need of repair. tissue then normal is in need of repair. This is the reason why weightlifters and This is the reason why weightlifters and bodybuilders need more proteinbodybuilders need more protein.. Muscle Muscle growth is more taxing on the body’s growth is more taxing on the body’s nitrogen balance then muscle nitrogen balance then muscle maintenance.maintenance.

Frequent protein feedings insure a steady Frequent protein feedings insure a steady stream of stream of amino acidsamino acids, and help maintain , and help maintain a proper nitrogen balancea proper nitrogen balance

Protein foods are very thermogenic. Simply put, it Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human requires more energy to digest protein. The human body has to work 30% harder to digest protein foods body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For then it does to digest and process carbs and fats. For this reason, a high protein this reason, a high protein dietdiet boosts your metabolism boosts your metabolism and aids in fat loss.and aids in fat loss.

Proper protein intake is also required for the body to Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you undereat properly mobilize stored fat for energy. If you undereat protein, your body will have a harder time drawing on protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets energy. This is one of the reasons why low protein diets can make you feel weak and tired.can make you feel weak and tired.

On Fat Loss-On Fat Loss-

When to take for When to take for maximum results-maximum results-

First Thing In The MorningFirst Thing In The Morning. After waking, your body is in a . After waking, your body is in a fasting condition. You haven’t eaten protein for quite some time, fasting condition. You haven’t eaten protein for quite some time, and your body needs a fast digesting protein source to insure that and your body needs a fast digesting protein source to insure that you remain in a positive nitrogen balance.you remain in a positive nitrogen balance.

At this time it’s a good idea to use both a fast and slow digesting At this time it’s a good idea to use both a fast and slow digesting protein powder. This could be a whey protein drink with a solid protein powder. This could be a whey protein drink with a solid protein source such as eggs and cheese, or a whey/casein protein protein source such as eggs and cheese, or a whey/casein protein powder mix.powder mix.

A fast digesting protein will quickly place the body into a positive A fast digesting protein will quickly place the body into a positive nitrogen balance, and get the day off to a good, muscle building nitrogen balance, and get the day off to a good, muscle building start. A slow digesting protein source, like casein protein, will start. A slow digesting protein source, like casein protein, will continue to feed amino acids into the blood stream, and hold you continue to feed amino acids into the blood stream, and hold you off until your next protein meal.off until your next protein meal.

Pre WorkoutPre Workout.. Your pre-workout meal should consist of a slow Your pre-workout meal should consist of a slow digesting protein powder that will keep the body in a positive nitrogen digesting protein powder that will keep the body in a positive nitrogen balance as you workout.balance as you workout.

Post WorkoutPost Workout. You should take the same approach post-workout as . You should take the same approach post-workout as you did first thing in the morning. Consume a mixture of fast and slow you did first thing in the morning. Consume a mixture of fast and slow digesting protein sources to help you recover from the workout, and digesting protein sources to help you recover from the workout, and propel you in a positive nitrogen balance to your next meal.propel you in a positive nitrogen balance to your next meal.

Between MealsBetween Meals. Regular protein supplement meals and snacks eaten . Regular protein supplement meals and snacks eaten throughout the day should be from slow digesting proteins, such as throughout the day should be from slow digesting proteins, such as casein or egg protein. Slow digesting protein in between major meals casein or egg protein. Slow digesting protein in between major meals assures that you will maintain a positive nitrogen balance throughout assures that you will maintain a positive nitrogen balance throughout the day.the day.

Night TimeNight Time. Having a slow digesting protein supplement before bed . Having a slow digesting protein supplement before bed maximizes your nitrogen balance while sleeping. Casein protein is a maximizes your nitrogen balance while sleeping. Casein protein is a good choice before hitting the sack.good choice before hitting the sack.

Side effects-Side effects- Yes!!!!! Yes!!!!! As with basically anything - too much of a good As with basically anything - too much of a good

thing can be bad. If you take too much protein, say you thing can be bad. If you take too much protein, say you weigh 150 pounds and take 300 grams of protein a day - weigh 150 pounds and take 300 grams of protein a day - your body will not be able to process all the protein into your body will not be able to process all the protein into amino acids.amino acids.

What your body can not use will have to be excreted as What your body can not use will have to be excreted as a waste product. This means your kidney and liver will be a waste product. This means your kidney and liver will be doing a lot of work just to get the excess protein out of doing a lot of work just to get the excess protein out of your body. While this will not cause any major problems your body. While this will not cause any major problems over a short period of time - you would not want to be over a short period of time - you would not want to be overworking your kidney and liver over the course of overworking your kidney and liver over the course of several years. several years.

That being said – “protein supplementation is very safe if That being said – “protein supplementation is very safe if you stay within the dosage guidelines” you stay within the dosage guidelines”

ANY QUESTIONS???