PowerBar Protien

PROTEIN

A key nutrient for training success

 

Protein has a wide variety of functions in the body that are imperative to reap the
benefits from your training, including:

  • Improves outcomes of training as it promotes training gains (e.g. muscle
    growth) during recovery from key training sessions
  • Essential for repairing damaged muscle tissue during the recovery process
  • Fundamental for increasing and maintaining high levels of muscle mass
    for optimal muscle strength & power
  • Fundamental for healthy bones

If you don’t meet your protein needs it can lead to suboptimal performance and
body function!

The right protein intake is crucial!

Choose high-quality protein sources

Proteins are comprised of individual components, called amino acids. Some are
classified as “essential”, which means the body cannot make them on its own so they
must be provided regularly by diet. Therefore, choose high-quality protein sources,
which include all essential amino acids, such as eggs, (low-fat) dairy products, lean
meat, poultry, and fish. Soy products (e.g. tofu, soy drink) and quinoa are excellent
plant protein sources for vegans and vegetarians.

More isn’t better when it comes to muscle building

Approximately 20-25g of high-quality protein per serving seems to be sufficient for
the maximal stimulation of new muscle protein during exercise recovery for young
athletes. To be more precise: A serving size of 0.3-0.4g high-quality protein per kg of
body weight (potentially a slightly higher amount for plant-based protein sources is
recommended as suggested in emerging research).

Time your protein correctly during the day

For best results, maintain a good spread of protein intake over the day. Include the
right amount of high-quality protein for breakfast, lunch, dinner, snacks and
immediately after training sessions. To maximize muscle growth and promote
overnight recovery after resistance exercise, an additional protein serving just before
bed might be right for you.

 

© Corinne Mäder Reinhard, Senior Sports Nutrition Manager Active Nutrition International GmbH.
International Olympic Committee Diploma in Sports Nutrition, Certified Sports Nutritionist from the
International Society of Sports Nutrition

Among others used:

Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from
resistance exercise alters myofibrillar protein synthesis. J Physiol, 591:2319–30.
Schoenfeld B.J., Aragon A.A. (2018). How much protein can the body use in a single meal for muscle-
building? Implications for daily protein distribution. J Int Soc Sports Nutr. 27;15:10.
Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of
whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and
following resistance exercise in young men. J Appl Physiol 107(3):987-92
Volek, J. S. et al. (2013). Whey protein supplementation during resistance training augments lean
body mass. J Am Coll Nutr, 32(2):122-35.

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