NUTRITION – PROTEIN


OVERVIEW


– Protein is made up of 9 EAAs Essential Amino Acids and 11 Non-Essential Amino Acids
– The 9 EAAs cannot be made by the body and therefore must come from food
– They are: Leucine, Isoleucine, Valine, Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine
– BCAAs Branch Amino Acids are 3 of the EAAs: Leucine, Isoleucine, Valine
– Leucine is the key for building muscle which is called Muscle Protein Synthesis or MPS


STRENGTH | MUSCLE MASS


PROTEIN INTAKE WITH FAT → VIDEO


PROTEIN FOR ATHLETES
– OPTIMAL INTAKE OF PROTEIN FOR STRENGTH & MUSCLE MASS 

TYPE OF PROTEIN
– PROTEIN – PRE/DURING/POST WORKOUT 
PROTEIN – BEFORE SLEEP
PROTEIN DURING WEIGHT LOSS


– DO THOSE WITH MORE MUSCLE MASS NEED MORE PROTEIN? → VIDEO
– PREDICT MUSCLE GROWTH FROM MPS STUDIES IN TRAINED ATHLETES? → VIDEO


PROTEIN & HEALTH MYTHS


– PROTEIN HAS NO ADVERSE AFFECT ON LIVER OR KIDNEY FUNCTION 
PROTEIN & OSTEOPOROSIS – PROTEIN DOES NOT CAUSE BONE LOSS 


PROTEIN – BRANCH CHAIN AMINO ACIDS – BCAAs


– BCAAs REVIEW – EXAMINE.COM
BCAAs – RECOVERY FROM WORKOUTS 


PROTEIN – THE BCAA LEUCINE


· A highly effective and inexpensive supplement to be used when the protein content of your meal is low
· Do not take in isolation and it isn’t necessary when you have a full protein meal
· 3-5 grams Leucine with 8-10 oz. of milk = approx. equivalent of 20-25 grams of Protein for Muscle Protein Synthesis (building muscle)


FOOD SOURCES – 2.5 grams of Leucine approx.
 CHARTS OF LEUCINE CONTENT IN FOODS
(1) 1 Scoop of Whey Protein Powder
(2) Milk: 750 ml or 24 oz.
(3) 3.5 large Eggs
(4) Greek Yogurt 250 grams
(5) Beef 142 grams or 5 oz
(6) Chicken 142 grams or 5 oz
(7) Fish 142-160 grams or 5-6 oz
(8) Peanuts 142 grams or 5 oz


LEUCINE SUMMARY → EXAMINE.COM
– THE ROLE OF LEUCINE – VIDEO
– LEUCINE KEY TO BUILDING MUSCLE & STRENGTH 


– ENRICHING PROTEIN WITH LEUCINE – VIDEO
– ADD TO A GLASS OF MILK or SMALL AMOUNT OF WHEY 
– RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN 


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