Episode 27: Back to Basics – Protein

Welcome back!

This is a BIG show today, so buckle up.

We are going to dig into some big questions on Protein, fitness’s favorite and most confusing nutrient…

Here’s what matters most:

  • There are 8 Amino Acids that are crucial to survival
  • Post workout you should have a drink that’s about 20grams of protein and 20 grams of carbohydrates
  • Your daily protein intake is between 100 grams and 150 grams – or use math for more specifics:
    weight in lbs/2.2=weight in kilos
    Weight in Kilos*1 or 1.5 = total grams you should have in one day
  • When you are injured increase your protein intake
  • We recommend 1-2 protein shakes per day for most active people

In the first part of our show we go into some of the molecular stuff…

Similar to carbs and fats, protein contains carbon and hydrogen, but they also have nitrogen as part of the Amino acid groups. Amino acids come together and form peptide chains – and the chains create the protein’s structure

BCAA – Branched Chain Amino Acids – They are absorbed faster than smaller amino acids because they share carriers into the body. I.e. your body doesn’t have to use as much energy to absorb them.

The 8 Essential Amino Acids

  • Isoluecine (BCAA)
  • Leucine (BCAA)
  • Lysine
  • Methionine
  • Phenylalaine
  • Theronine
  • Tryptophan
  • Valine (BCAA)

And 4 more that are essential for kids

  • Arginine
  • Cystein
  • Histidine
  • Tyrosine

The Protein Digestibility Corrected Amino Acid Score (PDCAA) is a way to rank the protein in foods.

Here are some of the top foods:

Casein
Eggs
Soy protein
Whey
Beef
Pea protein
Chickpeas
Black beans

This is an easy way to know if you are getting enough quality in your food

Plants definitely have protein – get your beans in buddy!

Post workout

You want a Carb + Electrolyte + protein drink

Benefits of protein post workout:

  • improves muscle synthesis (new muscle)
  • Improves recovery
  • Reduces soreness
  • Decreases wasting
  • Enhances glycogen resynthesis
  • Enhances the immune function
  • Increases the use of body fat during your next training session

Drink should be around 20-30g Carbs and 15 – 20g protein for optimal results

Daily Needs

You need .8/kg – 2g/kg multiplied by your bodyweight each day

For me that’s around 83g – 209g

Most of you will be between 1/1.5/kg range

Injuries

Injured individuals need at least 1g/kg

When you’re under stress arginine and glutamine are essential for recovery

Combined with Ornithine and HMB (beta-Hydroxy beta-methylbutyric acid )

14g arginine, 3g HMB 14g glutamine split into two doses (7, 1.5, 7)

Supplementation

Get a Milk or plant based blend that is preferably organic. Look for Casein and whey, or a protein that holds all of the 8 Essential Amino Acids

How many drinks should you have per day?

If your whole food intake is meeting your protein requirements have fewer. If it’s not, have more.

Generally it’s between one and 3 for most people. If you go over 3 shakes I worry if you’re getting enough real food.

Most of us should have 1 per day, some should have two, special cases three

Enjoy!

-KA