Protein: Are you eating enough of the right kinds, at the right time?

Photo courtesy of menshealth.com

Happy holidays, Fitness Friends! How's your protein intake? I just read an article from the National Academy of Sports Medicine that may help you maximize this essential nutrient. As a fitness professional, I'm always benchmarking my nutrition against the latest data. I thought you might want to as well since protein is such a vital nutrient to those seeking strength and fitness gains.

The article, titled, "THE SECOND SCOOP ON PROTEIN: WHEN, WHAT AND HOW MUCH?," by Fabio Comana, revisits the importance of protein ingestion as part of an athlete's nutritional strategy (and by athlete, I mean you!). But that always begs questions, as the title implies: when is the optimal time to ingest protein? What kinds of protein are most useful? And how much is optimal?

I have included the link to the full article here for those who want the complete breakdown, but for those like me with a short attention span who just want the science-based bottom line from leading dietitians, fitness experts, and certifying agencies, here you go:

• HOW MUCH PROTEIN IS OPTIMAL? The current recommended daily allowance (RDA) for protein intake for healthy adults is 0.8 g grams per kilogram (0.36 grams per pound) of bodyweight per day. However, a consensus from most credible health, fitness and nutritional organizations exists that states that athletic individuals do require greater quantities of protein in their diet than do their sedentary counterparts to support muscle protein synthesis (MPS). The recommendations are as follows:
  • 2 to 1.4 grams per kilogram of body weight (0.55 – 0.64 grams / lb.) for endurance-trained individuals (defined as greater than 10 hours per week of endurance-type training)
  • 4 to 2.0 grams per kilogram of body weight (0.64 – 0.91 grams / lb.) for strength-trained individuals
  • Researchers estimate that between 20 and 30 grams represent an ideal protein quantity that can be efficiently absorbed in one sitting. Dosages therefore, of approximately 20 grams for women and 25 to 30 grams for men in one sitting appear ideal, subsequently necessitating multiple feedings throughout the day to reach a desired total.
• WHEN IS THE BEST TIME TO CONSUME PROTEIN? While protein absorptive rates vary tremendously between people and between protein sources, protein timing is critical to enhancing MPS and muscle recovery. Although pre- and post-exercise protein ingestion results in increased rates of MPS in comparison to morning- and evening-feeding, differences between pre-exercise and post-exercise remain less clear. 
  • An applicable takeaway for practitioners may be one where a dose up to 20 to 25 grams of protein is consumed within the hour before exercise, and then consumed again within the first hour post-exercise. The consensus of research on protein consumption in the post-exercise window is a dose of 20 grams, but this amount can be more specifically calculated using a dosing range of between 0.25 to 0.3 grams per kilogram (0.11 to 0.14 grams / pound).
• WHAT TYPE(S) OF PROTEIN IS BEST ABSORBED? The most important outcome of protein consumed either before or immediately following exercise is rapid delivery to the muscles cells – ‘fast’ proteins deliver amino acids to the muscles more efficiently. Whereas casein can take hours to empty from the stomach, whey isolates can enter the blood within 15 to 20 minutes. Subsequently, individuals would be best served by consuming a fast protein like a whey isolate before and/or after their workout. But, because protein should also be consumed several hours later (e.g., 3-4 hours), an alternate strategy post-exercise is to consume a blend of both fast and slow proteins for the sake of convenience considering how some individuals may not have the inclination or ability to eat again several hours after their workout.
  • ​Protein intake throughout the day should ideally follow a regimen of frequent, smaller protein dosages to sustain a more positive nitrogen balance (i.e., preserving muscle mass rather than breaking it down). Preferably, this entails a practice of ingesting quality protein every few hours (e.g., 3-4 hours) and complemented by the ingestion of a ‘slow’ protein like casein before bed to help reduce the catabolic state the body experiences during an overnight fast.

Aside from eating whole foods-based protein sources, my personal habit of more than a decade is consuming a protein shake immediately after a strenuous workout. My go-to recipe is a scoop of vanilla or chocolate Swiig Daily Whey Protein (20 g), a scoop of Swiig Get Flexible supplement (for joint health and mobility), a scoop of Get Recovered supplement (for regeneration and recovery), a handful of spinach and/or kale, a handful of sliced carrots, a handful of seasonal berries, half a banana, about a half a cup of organic milk and some ice. If I need the shake to tide me over longer, I will blend in  a spoonful of raw, organic almond butter. 

If after reading this you realize that you're not getting enough protein, or the right kinds of protein, or ingesting it with sufficient frequency, make that a goal as we head into 2018.