- Which protein source is best?
When it comes to using a protein supplement, whey protein is the best choice as it has a better amino acid profile. It has a greater effect on protein synthesis and leads to greater lean muscle gains long term. It also contains high concentrations of leucine, the most important amino acid for protein synthesis
- How much protein do you need to supplement strength training?
Ingesting 20-30g of protein after exercise will maximally stimulate protein synthesis. Total protein intake should be taken consistently across the day to maximise recovery and support continual protein synthesis.
- Can excess protein be stored as fat?
Think about your protein in context of other factors:
- Total calorie intake
- Proportion of carbs and protein you ingest
- Body fat and lean body mass %
- Physical activity level
- Age
If you are sedentary, have a high protein intake, high carb intake and high total calorie intake you might gain fat. However, if protein is taking up the largest portion of your calories (20-30%), your total calorie intake isn’t excessive and your active, you will not gain fat.
Why?
Protein doesn’t cause spikes in blood sugar and improves insulin sensitivity.
It boosts metabolism, costing more calories to process than carbs or fat. Because protein stimulates protein synthesis and increases muscles mass, it maximises the calories you burn while at rest.
- How much protein should you eat?
1.6g per kg of bodyweight will be maximally beneficial for body composition. A higher protein dose can be useful for fat loss when on a low-carb diet. This is especially true for those training hard and want to improve insulin sensitivity. It helps to reduce hunger and supplies calories to aid in recovery when carbs are restricted.
Takeaway points:
- If you want to lose fat, protein is your friend. Aim for 1.6g/kg a day of protein. Make sure your total calorie intake and proportion of carbs matches your physical activity level
- If you want to put on muscle, protein is king. Aim for 1.6g/kg a day and aim to spread intake evenly throughout the day to continually stimulate protein synthesis and muscle fibre growth.
