Dan Boyle

Protein is an essential part of our daily diet and is especially important for people like bodybuilders, athletes and others who want to build muscle.

What is Protein?

We all know that we get protein from meat, fish, eggs, milk, cheese, nuts and beans, but what is it and why does the body need it?

To put it simply, protein is what makes our body -- our hair, nails, tissues and muscles are all made up of protein and it accounts for approximately 15-20% of our body, second only to water. Without it we cannot exist and it is crucial in building muscle which is why bodybuilders love it so much.

Protein is made up of a chain of amino acids and the body needs about 20 of these amino acids to grow and function properly. Now, the body is clever, in fact it is amazing, and so it can actually manufacture some amino acids itself out of other amino acids and chemicals in the body, these are therefore called non-essential amino acids and are:-

• Alanine - helps to make connective tissue, helps muscles to get energy from amino acids and is beneficial for the immune system.
• Arginine - Helps with secretion of hormones like insulin, helps to stimulate the immune system, is thought to increase sperm count and helps the body recover after injury.
• Asparagine - is good for the immune system.
• Aspartic Acid - Helps the body convert carbohydrates to energy and is beneficial to the immune system.
• Cysteine - Helps the body make strong connective tissue, helps the body heal and is used in the production of skin and hair.
• Glutamic Acid - a source of energy and is used for metabolizing other amino acids.
• Glutamine - is important for the immune system, is a great source of energy and is good for the brain by helping with memory and concentration.
• Glycine - Makes up hemoglobin and some of the body's enzymes, calms aggression and depression, helps the body mobilize glycogen and suppresses cravings for sweet things.
• Ornithine - is good for the immune system and helps the liver function properly and helps the body heal itself.
• Proline - Makes connective tissue and is important in the building of heart muscle. It is also used for energy in the muscles and in the production of collagen.
• Serine - Helps the nervous system run properly and is helpful to the memory, is beneficial to the immune system and is also important in energy production in the cells of the body.
• Taurine - Helps the body to absorb and get rid of fats and helps the brain and retina function properly.
• Tyrosine - Works as a mood lifter and is also important for hormone production and melanin production.

There are also amino acids which are vital to the body but which cannot be manufactured by the body. These amino acids are called essential amino acids and need to be sourced from the food that we eat. These amino acids are:

• Histidine - Absorbs ultra-violet light in the skin, is used in the manufacturing of blood cells and helps in the treatment of ulcers, arthritis and allergies.
• Isoleucine - This helps to regulate blood sugar levels and is used in hemoglobin production. It is needed for muscle healing and recovery along with Valine and Leucine.
• Leucine - Is used for energy, helps to stop muscle protein from being lost, is important for skin and bones and is needed by the nervous system.
• Lysine - is needed by muscles and helps in the production of hormones and enzymes.
• Methionine - is used in the production of cysteine and creatine, helps to reduce cholesterol and helps to keep the liver and kidneys healthy.
• Phenylaline - Helps the body manufacture Tyrosine, helps against depression and with the production of collagen. It also is an appetite suppressant.
• Threonine - Helps the liver and helps with the production of collagen.
• Tryptophan - Helps the body make seratonin which calms us and helps with growth hormone release.
• Valine - This is needed in the production of tyrosine and other amino acids for healthy neurotransmission and is taken up directly by the muscles rather than being processed first by the liver.

By having a healthy balanced diet we can help our body get these essential amino acids. When we eat food containing protein our digestive system breaks down the protein into the separate amino acids so that these can be absorbed into the bloodstream and taken to where they are needed, to be used as building blocks in the body's cells.

How much protein do we need and how should we get it?

We all have different dietary needs because we are all different and have different lifestyles. A recommended daily amount of protein is said to be between 0.7 and 0.9g of protein per kg of body weight, but this is just a guideline. If you are exercising regularly, want to build muscle mass or are recovering from a muscle injury then you may have higher requirements. Many bodybuilders, for example, like to make sure that they are consuming about 2g of protein per kg of weight.

So, how do we go about making sure that we have enough protein. You could increase the amount of meat and dairy products that you eat, but then you are also increasing your fat intake. Good sources of protein which are low in fat and sugars are:

• Fish
• Chicken or Turkey breast
• Shellfish
• Egg whites (leave the yolk)
• Lean red meat e.g. sirloin steak
• Low fat or fat free dairy products
• Whey powder

Many sportspeople like to supplement a healthy diet with protein supplements such as whey powder drinks or protein bars. This is sensible because doing regular exercises increases your protein requirements and sometimes it is not possible to get enough from your diet alone.

There are four main types of protein (in supplements): whey, casein, egg and soy but most agree that whey is the best because the body can absorb it quickly and easily.

Protein Supplements

Products such as whey powder drinks, muffins and bars are great sources of protein because they have the goodness of the protein without the fat. Whey is from milk but does not contain lactose or fat. Whey protein is great not only for helping to build and repair muscles but studies have shown that it may prolong our lives and that it increases glutathione in the blood. Glutathione is an antioxidant which fights off infections, the effects of aging and free radicals from pollution.

Whey protein supplements can help you with your muscle mass goals, help you recover after injury, help you with your fitness goals and keep your body healthy.

Look carefully at protein supplements, you want to make sure that you are buying a quality product and not one with lots of fillers. Some whey products contain protein isolate and others contain protein concentrate:

• Protein Isolate - This is more expensive but tends to have a higher proportion of protein.
• Protein Concentrate - This is cheaper but can contain more fat and lactose and a lesser proportion of protein.

It really depends on your budget and your goals. A good compromise is a good quality Protein Concentrate.

Many people ask "When is the right time to take a protein bar or shake?". Well, the best times are:

• straight after a workout to aid the body's recovery
• When you get up in the morning to increase protein levels after a long rest.
• At bedtime to prevent protein loss while you sleep.

To ensure that you are getting enough protein for your body's requirements you need to first look carefully at your diet and make the necessary changes so that you are eating lean good quality sources of protein and then consider protein supplements. Good diet, a proper training plan and supplements will enable you to reach your fitness goals.

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