We all hear that proteins are the building blocks of muscles and while there are a number of other factors involved, to a large extent this is true. No matter how well structured your workouts are, without correct nutrition your muscles just won’t grow and may even get smaller each week. Fortunately, today we have a lot more nutritional information readily available and much more is known about which proteins are best at different times of the day.
The Biological Value (BV) Of Proteins…
There are many different sources of some form plants and some are derived from animals. Animal proteins have a higher Biological Value (BV) than plant-based protein sources such as soy or beans. This means a greater percentage of the protein you ingest is assimilated and used by the body.
Nowadays athletes are much better informed about healthy nutrition and aim to add only lean muscle mass when in a mass-building cycle. As such they want optimal nutrition with a minimum of excess calories to stay in better shape year-round and avoid heavy dieting cycles.
The Absorption Speed Of Various Proteins…
Effective nutrition goes beyond the BV of proteins though, and timing of your intake is also important, four example protein sources like eggs, fish & meats are all absorbed and digested at a fairly normal rate similar to other foods.
Good quality whey proteins digest and assimilate into the body much more quickly, which is perfect for those small windows just before and after your workouts. You pre-workout shake should provides nutrients to aid your session while your post-workout shake is designed to get the protein and glucose into your muscles quickly to start rebuilding the muscle cells you’ve torn down during your workout and replace the energy you’ll need for your next session. Most experts coaches agree the post-workout window for maximum nutrient absorption is about 30 minutes long, so you want to fuel the body as much as you can during that short opportunity.
On the other hand you want your body to still have protein available for as long as you can during sleep, since that is when the body does most of its rebuilding and repair work. Cottage cheese comes to the rescue there since it contains casein. Casein is a phosphoprotein found in milk and is the basis for most cheeses. Casein is broken down and absorbed at a much much slower rate than whey, and as such keeps your body supplied with protein for a longer period of time while you’re asleep and fasting until morning.
Once digested, protein is only kept in your system for about 4 hours. Beyond that time frame it’s necessary to replenish your intake to keep it available for your body’s use. By timing your intake and ingesting the right proteins at the right times during your day you can maximise the results from all of your body shaping and sporting performance workouts.
At Absolutely Fit we write bespoke nutrition plans designed around your life style and body shaping, weight control and sports performance goals.