The Protein Book

About this Book (Words from the author)

The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as well as athletes looking for answers to their questions will find them all covered in complete detail.

Questions about protein such as “How much protein do athletes need?”, “What’s the best protein?”, and “When should protein be consumed around training for optimal results?” and many others are asked continuously by both athletes and coaches looking to optimize their sports nutrition.

As with most topics pertaining to sports nutrition, the answers to the above questions are context dependent. The type of sport, the goals of the athlete, the specifics of the situation all determine how much protein is required, what protein might be optimal, etc. No single recommendation can possibly be appropriate for all athletes under all situations.

 With over 200 pages and over 500 scientific references, no questions about optimal protein intake for athletes remain unanswered.

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Table of Contents Introduction Chapter 1: Definitions and Basic Background Chapter 2: Protein Digestion and Absorption Chapter 3: Basic Protein Metabolism Chapter 4: Protein Requirements Chapter 5: Protein Quality Chapter 6: Amino Acid Requirements Chapter 7: Meal Frequency Chapter 8: Nutrient Timing Around Workouts Chapter 9: Protein Controversies Chapter 10: Whole Food Proteins Chapter 11: Protein Powders Chapter 12: Supplements Chapter 13: Putting it All Together Appendix 1: Protein Intake Tables Appendix 2: Determining Protein Cost References Index

Excerpt from this book

The following is an excerpt from Chapter 3: Basic Protein Metabolism:

Protein turnover: The link between protein synthesis and breakdown.

Although the amount of tissue in the body tends to remain fairly constant over time, those tissues are actually undergoing an essentially continuous process of breakdown and resynthesis; the two processes together are generally referred to as tissue turnover. This holds for protein-based tissues such as plasma proteins and skeletal muscle which undergo a continuous process of breakdown and resynthesis. Fundamentally what occurs in terms of the amount of these tissues present depends on the long-term relationship between protein synthesis and breakdown.

If synthesis exceeds breakdown, there will be an increase in the amount of that protein. If breakdown exceeds synthesis, there will be an overall loss in the amount of that protein. If breakdown equals synthesis, there will be no long-term change in the amount of that protein.

It's important to note that different tissues turn over at drastically varying rates. Plasma proteins made in the liver may turn over in a matter of hours while skeletal muscle protein may take days to turn over; tissues such as tendons and ligaments may take months or years to turn over completely (1).

Unless an athlete is specifically trying to lose muscle mass (a rare but not unheard of situation), they either want skeletal muscle protein synthesis to be equal to or greater than protein breakdown. This means either increasing protein synthesis, decreasing protein breakdown, or doing both at the same time.

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