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Win With Protein! But Timing is Everything |
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Written by Superhuman
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Thursday, 17 January 2008 |
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The legendary ancient Olympian Milo of Crotona partially attributed his six victories to eating massive quantities of meat. Jay Hoffman from the College of New Jersey, in a review of literature, concluded that taking protein or amino acid supplements before or after weight training builds and
helps preserve muscle. Pre or post-exercise protein supplements (20 to 25 grams) containing amino acids, protein hydrolysates or whole proteins may also promote muscle mass and strength. Whey protein promotes muscle building best but a combination of whey and casein causes more sustained muscle building. Amino acid supplements enhance muscle growth best when taken before training. A 180-pound man requires about 120 grams of protein per day, while a 220-pounder needs about 150 grams per day. Excessive protein intake is not recommended because it promotes toxic levels of urea, suppresses muscle growth and increases the use of amino acids as fuels, which defeats the purpose for consuming more protein. Athletes should eat high-quality proteins such as whey, casein, eggs and lean meat. While excessive protein intake is not recommended, consuming pre or post-training supplements containing high-quality proteins promotes muscle strength, enhances muscle growth and speeds recovery. (Journal Strength Conditioning, 29: 26-34, 2007)
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