Protein Primer

Proteins are found in all cells and tissues and are required for the structure and function of every part of the body. And of special interest to bodybuilders, muscles are made of protein.

Proteins are chain-like molecules, and the links of protein chains are called amino acids. About 20 different amino acids occur in human proteins. Twelve of these can be made within the body. The other eight are called “essential amino acids”  because they cannot be made by the body; therefore, it is essential that they be obtained from the diet. The proteins you eat as food are not directly incorporated into your body tissues. Instead, the protein chains are digested to yield short fragments (peptides) and individual amino acids which are absorbed into the bloodstream. The individual amino acids then serve as building blocks your body uses to build its own proteins. If any one of the amino acids is deficient, your body can’t make new protein molecules. They all have to be there at the same time.

Protein is required in the diet to maintain tissues and organs and to supply building blocks for growth. Proteins from animal sources such as meat, eggs, and milk, are called “complete” proteins because they supply all the essential amino acids. Animal proteins provide a balance of amino acids similar to that of human tissues. Plant proteins have a profile of amino acids different from human proteins. For this reason animal proteins are considered to be higher quality protein foods. Most vegetable proteins are deficient in one or more of the essential amino acids and are therefore called “incomplete” proteins. However, if vegetable proteins are combined properly, the balance of amino acids in the combination can approach the amino acid profile found in animal proteins.

While animal proteins are generally high quality protein foods, a problem arises in that many of them also contain a lot of fat. You must be selective when using animal proteins to avoid the fat that comes along with them. Good lean protein sources include skinless turkey breast, skinless chicken breast, fish, and egg whites. Occasional red meat is fine, as long as you consume the leanest cuts such as tenderloin or sirloin. Always trim all visible fat.

There has been a lot of debate about the protein requirements of athletes. Historically, nutritionists assert that athletes do not require any more protein than sedentary people. Athletes, however, do need more. It is well known that weight lifting causes damage to muscle tissue (1). So it makes sense that someone who lifts weights would have to eat more protein than a sedentary person because his body has to repair the muscle damage from weight training.

Protein is critical, too, because it is used as an energy source for exercise. Scientists know this from the increased nitrogen excretion (in urine and sweat) is commonly observed after exercise. This suggests that protein is being used as an energy substrate to fuel activity (2). Nearly all studies which include nitrogen loss through sweating find subjects to be in negative nitrogen balance during endurance activities. During prolonged exercise blood glucose levels drop, eliciting a release of glucagon from the pancreas. This hormone mobilizes amino acids from muscle tissue to serve as substrates for glucose synthesis in the liver. Dohm and coworkers (3) found an increase in urinary urea excretion (waste products from protein catabolism) during the day following a 10 to 12 mile run by male runners. This result indicates an increase in protein catabolism induced by endurance exercise. The amount of protein metabolized was calculated to be 57 grams, enough to supply 18% of the energy expended during the run. The authors suggested that protein was catabolized, possibly from skeletal muscle, to provide precursors for glucose synthesis in the liver.

Peter Lemon, a noted protein researcher, (4) states, “Although the current recommended dietary allowance does not recognize that protein/amino acid needs are higher in strength athletes, there is a substantial amount of experimental support to the contrary…If high protein/amino acid diets are advantageous, it may be due to increased amino acid availability and the enhanced anabolic stimulus of heavy resistance exercise.” The athlete should bear in mind the importance of adequate energy intake. For growth to occur, adequate protein and calories must be consumed to maintain the body as well as provide enough building blocks for new muscular tissue.

Since protein needs vary depending on exercise type, intensity, frequency, duration, environment, and level of conditioning of the athlete (5), it is impossible to make exact recommendations for an individual athlete. It is possible, however, to extract some minimum guidelines from the literature. The general trend (among intensely training athletes), seems to be increasing protein intake increases nitrogen balance and muscular gains, at least to a level of 3.5 g/kg/day (1.6 g/pound/day). Encouragingly, protein supplements also seem to be effective in improving gains in muscle mass over that resulting from training alone (6).

On the Parrillo Performance Nutrition Program, we recommend that bodybuilders consume at least 1.5 grams of protein a day per pound of body weight. One gram per pound of body weight should come from lean proteins, with the remaining .5 gram per pound of body weight coming from starchy and fibrous carbs. We’ve seen bodybuilders greatly improve their physiques by following these guidelines.

Once you get on a higher-protein diet, be sure to drink plenty of water and to get enough calcium. Protein metabolism generates ammonia, which is converted to urea and excreted in the urine and sweat. Drinking plenty of water aids the kidneys in removing this nitrogenous waste and dilutes calcium salts which could form precipitates (kidney stones). Notably, there is no evidence suggesting that strength athletes consuming a high protein diet have an increased incidence of kidney disease. The data suggesting that a high protein diet contributes to the progressive nature of kidney disease come from people with pre-existing kidney

problems (7).

If you don’t consume enough protein, your rate of muscular growth will be retarded. To help you meet your protein needs, we have developed Hi-Protein Powder^™. Each scoop provides 20 grams of ultra quality protein. This is the original

Parrillo protein powder that set industry standards and is still not rivaled for potency and consistency. This amazing product delivers a whopping 31 grams of protein with each 42-gram serving (2 scoops) and contains no fat or sugar! Professional athletes of every type and persuasion have used Hi-Protein Powder^™ to supply amino acids necessary to build muscle, and increase their ration of protein to carbs. Thus giving them a better glucagon/insulin ratio and helping the body burn fat. The calcium caseinate and whey-derived protein base in this product is assimilated at a slower rate than whey protein alone and is ideal for early morning or pre-sleep protein replenishment. Two shakes a day will provide 62 grams of perfect protein and will go a long way in achieving the 1 to 1 1/2 grams (per pound of bodyweight) of protein recommended for maximal muscle gains.

Smart athletes place two scoops in a small plastic container, throw the dry mixture in their gym bag, office desk drawer, or purse and mix this potent mixture with 8 ounces of water from the water fountain. Has there ever been a quicker and more convenient way to make sure you stay in a state of positive nitrogen balance? Parrillo Hi-Protein Powder^™ comes in Vanilla, Chocolate, Peach, Banana, and Strawberry flavors and is an ideal snack for those on low-carbohydrate diets.

References

1. Hickson JF and Wolinsky I. Human protein intake and metabolism in exercise and sport. In: Nutrition in Exercise and Sport, eds. Hickson JF and Wolinsky I, p. 5-36. CRC Press, 1989.

2. Hickson JF and Wolinsky I. Human protein intake and metabolism in exercise and sport. In: Nutrition in exercise and sport, eds. Hickson JF and Wolinsky I, p. 5-36. CRC Press, 1989.

3. Dohm GL, Williams RT, Kasperek GJ, and Van Rij AM. Increased excretion of urea and N-methylhistidine by rats and humans after a bout of exercise. J Appl Physiol: Respirat Environ Exercise Physiol 52: 27,1982.

4. Lemon PWR. Protein and Amino Acid Needs of Strength Athlete. Internation Journal of Sport Nutrition 1: 127-145, 1991.

5. Frontera WR, Meredith CN, and Evans WJ. Dietary effects on muscle strength gain and hypertrophy during heavy resistance training in older men. (abstract) Can. J. Sports Sci. 13: 13P, 1988.

6. Houck J and Slavin J. Protein nutrition for the athlete. In: Sports Nutrition for the 90ís, eds. Berning JR and Steen SN, p. 1-14. Aspen Publishers, 1991.

7. Hickson JF and Wolinsky I. Human protein intake and metabolism in exercise and sport. In: Nutrition in exercise and sport, eds. Hickson JF and Wolinsky I, p. 5-36. CRC Press, 1989.