The Protein Book

A Complete Guide for the Athlete and Coach

Lyle McDonald

Table of Contents

Introduction

Table of Contents 2

Introduction 7

Definitions and Basic Background 8

What is protein? 8

Where is dietary protein found? 9

Amno acids: The building blocks of protein 10

What is protein used for in the body 11

Complete and incomplete proteins 11

Protein Digestion and Absorption 12

Step 1: Digestion in the mouth, stomach and small intestine 12

Step 2: Liver metabolism 13

Step 3: Release into the bloodstream 14

Efficiency of protein digestion 16

Speed of digestion 17

Fast and slow proteins 18

Absorption speed of other proteins 21

Explaining the contradiction 22

The impact of previous meals on digestion speed 22

Is faster digestion better? 22

Is there a maxvnum protein intake per meal? 23

Summary 24

Basic Protein Metabolism 25

Protein turnover: The link between protein synthesis and breakdown 25

How eating affects protein synthesis and breakdown 26

Diurnal cycling 27

The effects of training on protein metabolism 27

Summary 29

Protein Requirements 35

How should protein intake recommendations be given? 35

Protein turnover and nitrogen balance 37

Athletes and protein requirements 39

Problems with nitrogen balance 40

Solving the controversy? 42

Protein needs during dieting 43

Female protein requirements 44

Protein Quality 45

Methods of measuring protein quality 45

Biological value (BV) and Net Protein Utilization (NPU) 47

Protein efficiency ratio (PER) 49

Protein digestibility corrected amino acid score (PDCAAS) 49

Summary 49

Amrio Acid Requirements 50

Determining maintenance AA requirements 51

Growing vs. non-growing subjects and protein requirements 52

Exercise and AA requirements: Introduction 56

Endurance exercise and AA requirements 56

StrengttVpower training and AA requirements 57

Dieting and AA requirements 60

Summary 64

Meal Frequency 65

Meal frequency and health 66

Meal frequency and body weight/metabolic rate 66

Practical aspects of meal frequency 66

A quick reality check 67

Meal frequency and nitrogen balance: direct research 68

Summary: Direct research 69

Optimal meal frequency: A theoretical approach 70

Is it possible to eat too frequently? 70

How long does a meal maintain the bod/ in an anabolic state? 72

Summary: Theoretical examination of meal frequency 72

Protein distribution throughout the day 73

Is there an optimal intake pattern for different goals? 73

Nutrient Timing Around Workouts 75

The interaction between carbohydrate and protein 76

The pre-workout meal 76

Immediate pre-workout nutrition 78

During workout nutrition 80

Post-workout nutrition 84

Glycogen resynthesis: Introduction 84

Glycogen replenishment with at least 24 hours between workouts 85

Carbohydrate and protein postworkout: improved glycogen synthesis 86

Nutrient timing and body fat 95

Application 96

Protein Controversies 97

Kidney function 97

Bone health 98

Metabolic acidosis 99

Colon cancer/heart disease/overall health 99

Summary 100

Whole Food Proteins 101

By way of introduction 101

Fowl 101

Fish 102

Red meat 103

Legumes: Beans and nuts 109

Soy 110

Other proteins (grains, vegetables, fruit, etc.) 112

Food allergies and intolerances 112

Summary 113

Protein Powders 115

Dairy: Whey, casein and milk protein isolate 118

Soy isolate 121

Other vegetarian proteins: Pea, rice and hemp protein 122

Supplements 123

Glutamine 124

Tyrosine 126

Branched chain amino acids/leucine 126

Application 128

Essential amino acids (EAAs) 129

Application 130

Creatine monohydrate 131

Potential negative effects of creatine supplementation 133

Application 134

Carnitine 135

Application 136

Acetyl-I carnitine (ALCAR) 136

Application 137

Carnosine/beta-alanine 137

Application 138

Taurine 138

Application 139

Citrulline malate 139

Application 139

Arginine/ornithine/glutamine 139

Application 140

Application 141

4-hydroxyisoleucine 141

Application 141

Bovine Colostrum 141

Application 142

Summary 145

Putting it All Together 146

Sport categories 147

Sporting goals 148

Losing body fat: Introduction 161

Losing body fat: Specific recommendations 161

Gaining mass: Introduction 163

Gaining mass: Specific recommendations 163

Female athletes 165

Vegetarianism 166

Appencfx 1: Protein intake Tables 169

Appendix 2: Determining Protein Cost 172

Index