Everything you ever wanted to know about Protein

    If you watch fitness cooking videos on social media, you have undoubtedly seen (and heard) the emphasis placed on protein. Some are legit and incorporate more protein in a recipe that is more on the healthy side; others just add protein powder to pancake mix call it high protein pancake recipe. What is all the craze about protein?

    First and foremost, protein is a macronutrient. The body need protein in large amounts for basic metabolic functions such as growth and development. It also serves as the primary structural element for the building block of cells. You may have seen protein powders at the store that mention Amino Acids. This is a marketing technique for Amino means nitrogen containing. In other words, all protein contains amino acids. The type of amino acids is more important than simply having amino acids. There are three categories of amino acids. Non-essential amino acids are synthesized by the body and are not necessarily needed. Hence the term non-essential. Essential amino acids are not synthesized by the body and must be consumed. There are nine of them with leucine being the most essential for protein synthesis. eight are considered conditional and are only needed during illness and stress. You may have seen Whey or Casein on protein powders at the store. Both contain all the essential amino acids and derived from milk. The main difference is how the body digests them. Whey is more fast acting and mixes well with water, while casein is absorbed slower. Either one is acceptable. Protein promotes satiety within the body meaning it makes you feel fuller with less calories. It also has the highest thermic effect meaning it takes the body more effort to process. This is why diets high in protein tend to work. In a pinch protein can also be used for fuel. This is breaking glass in case of emergency type situation. The body would prefer to use carbs for energy and fat has the highest yielding of energy per gram.

    How much protein should you consume? It all depends. An average joe should be eating at least one gram of protein per kilogram of body weight. This is basic protein requirements to sustain the bodies structures. If you more into aerobic training 1 to 1.6 grams per kilogram is acceptable since carbs would be the primary focus of the diet. Strength training requires more protein. 1.4-1.7 is the recommended dosage to repair damaged muscles through training and to maintain muscle mass. Protein is an expensive muscle to maintain hence the increased need for protein. Now if you are cutting or in a caloric deficit then even more protein is required to maintain muscle mass. 1.8-2.7 per kilogram of body weight is recommended for folks in a caloric deficit.

    A more debated issue is the anabolic window after training. The anabolic window comes after training when muscle tissue is most receptive to amino acids. Training after eating usually negates the anabolic window. Training in a fasted state requires more protein after resistance training. Either way small amounts of protein do help. Shooting for 20-25 grams of protein after training is a good rule of thumb.