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Protein timing is considered an important aspect of building fitness and strength by professional and amateur athletes. The term ‘protein timing’ in this case basically refers to the time it takes protein to digest and assimilate and be available for use in the body. The digestion rate of protein is determined by the fat content of the protein. Fats greatly slow down the digestion of proteins. So fatty cuts of meat like dark chicken, or cold water fish digest much slower than white chicken or warm water fish because of the difference in the fat content. Isolate whey protein digests very quickly because the fats have been removed.
In sport we have grouped proteins into 3 different speeds: Fast, Medium and Slow digesting. This information is used to encourage faster muscle development, plus to supply the body with nutrients to rebuild, repair and replenish muscles after workouts. It’s a particularly common practice among bodybuilders and other athletes that rely on muscle mass. It can also be used for the average person who is on a diet to cut the fat. This is not so much when to eat protein rather than what type of protein to eat during your daily diet at a particular time.
The RDA for protein for the average adult is 0.8 gm/kg body weight. As our activity level increases so does the need for protein. On average it is recommended that the recreational weight trainer consume about 1g/lb of protein. If you are spending 5 days a week lifting weight, very intensely for over an hour your needs may increase up to 1.5g/d. Competitive athletes often consume 2g/lb or more. I did a 3 say dietary recall for Mr. Olympia Phil Heath and he was taking in 910g protein/day which is a whopping 3.2g/lb of body weight. His diet consisted of over 9000 cals/day.
Here is a very good video by coach Lee Hayward to explain this concept of the speed at which protein digests and out needs during the day.
In sport we have grouped proteins into 3 different speeds: Fast, Medium and Slow digesting. This information is used to encourage faster muscle development, plus to supply the body with nutrients to rebuild, repair and replenish muscles after workouts. It’s a particularly common practice among bodybuilders and other athletes that rely on muscle mass. It can also be used for the average person who is on a diet to cut the fat. This is not so much when to eat protein rather than what type of protein to eat during your daily diet at a particular time.
The RDA for protein for the average adult is 0.8 gm/kg body weight. As our activity level increases so does the need for protein. On average it is recommended that the recreational weight trainer consume about 1g/lb of protein. If you are spending 5 days a week lifting weight, very intensely for over an hour your needs may increase up to 1.5g/d. Competitive athletes often consume 2g/lb or more. I did a 3 say dietary recall for Mr. Olympia Phil Heath and he was taking in 910g protein/day which is a whopping 3.2g/lb of body weight. His diet consisted of over 9000 cals/day.
Here is a very good video by coach Lee Hayward to explain this concept of the speed at which protein digests and out needs during the day.
