The Protein Book: A Complete Guide for the Athlete and Coach Paperback – November 20, The Protein Book: A Complete Guide for the Athlete and Coach examines the topic of protein nutrition for both endurance and strength/power athletes. His other books The Ultimate Diet Consuming the proper amounts, types and timing of protein can impact on all aspects of strength and endurance performance, along with recovery, immune. The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific.
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Title, The Protein Book: A Complete Guide for the Athlete and Coach. Author, Lyle McDonald. Publisher, Lyle McDonald, download a cheap copy of The Protein Book: A Complete Guide for by Lyle McDonald . Free shipping over $ The Paperback of the The Protein Book: A Complete Guide for the Athlete and Coach by Lyle McDonald at Barnes & Noble. FREE Shipping on.
Protein Requirements Chapter 5: Protein Quality Chapter 6: Amino Acid Requirements Chapter 7: Meal Frequency Chapter 8: Nutrient Timing Around Workouts Chapter 9: Protein Controversies Chapter Whole Food Proteins Chapter Protein Powders Chapter Supplements Chapter Putting it All Together Appendix 1: Protein Intake Tables Appendix 2: Determining Protein Cost References Index.
Although the amount of tissue in the body tends to remain fairly constant over time, those tissues are actually undergoing an essentially continuous process of breakdown and resynthesis; the two processes together are generally referred to as tissue turnover. This holds for protein-based tissues such as plasma proteins and skeletal muscle which undergo a continuous process of breakdown and resynthesis.
Fundamentally what occurs in terms of the amount of these tissues present depends on the long-term relationship between protein synthesis and breakdown.
If synthesis exceeds breakdown, there will be an increase in the amount of that protein. If breakdown exceeds synthesis, there will be an overall loss in the amount of that protein. If breakdown equals synthesis, there will be no long-term change in the amount of that protein.
Plasma proteins made in the liver may turn over in a matter of hours while skeletal muscle protein may take days to turn over; tissues such as tendons and ligaments may take months or years to turn over completely 1. Unless an athlete is specifically trying to lose muscle mass a rare but not unheard of situation , they either want skeletal muscle protein synthesis to be equal to or greater than protein breakdown.
This means either increasing protein synthesis, decreasing protein breakdown, or doing both at the same time. Ever since working with Lyle and using his sound training and nutrition advice, my physique has dramatically improved year after year by simply applying the knowledge he has given me.
Thanks Lyle! One thing that separates this book from others is that it takes the research data on each topic, and synthesizes it into realistic concrete applications that can be put to work immediately.
There is no other book on the market which will give you the answers you want to every possible question about protein, in simple-to-understand language and with an extensive list of the most recent and relevant studies pertaining to human nutrition.
Coaches want to ensure that their athletes training and nutrition are both optimal and run into similar problems regarding the question of protein intake. My goal in writing this book is to help both athletes and coaches find their way through a minefield of conflicting and often contradictory information. By the time you're finished, even if you can't get anything else right with your sports nutrition, you should be able to ensure that your protein intake in terms of type, amount and timing of intake is not limiting your ability to improve.
Now, you won't find me telling you that a given type or source of protein is singularly the best. Most, if not all, questions in nutrition or training or supplements for that matter depend on context; the same is true for training and supplements.
The answer to 'What is best? This book covers a tremendous amount of information ranging from basic physiology and digestion to specific application. I'll start with some technical definitions prior to discussing digestion and basic protein metabolism.
The next chapters will discuss the issues of protein quality, protein and amino acid requirements. Timing of protein around training is an area of intense research interest and is discussed in some detail; I'll address some of the most common controversies surrounding protein intake as well.
Much of the information in the first half of the book is fairly technical; by the time you're done reading it, you should be able to critically read any advertisements or nutritional claims that you see. If you someone making a claim that goes distinctly against what the research into the topic says, you can probably be safely assured that their motives have more to do with separating you from your money than in helping you succeed as an athlete.
Following the more technically oriented chapters, I next examine whole food proteins; for each I'll discuss where you can find it in food, what advantages or disadvantages it might have for an athlete and topics of that nature. Again, you won't find me saying that any single protein is the best; all proteins have pros and cons and I'll discuss each. After looking at dietary proteins, I'll examine protein powders which have been a staple of athletic nutrition for decades now.
The discussion will be similar to the chapter on whole proteins; I'll look at each protein powder in terms of its pros and cons, along with examining when any given powder might best be used during the day or around training.
In the next chapter, I'll look at some of the currently popular amino acid supplements which may or may not have benefits to athletes. Finally, I'll talk about overall application and how to put together all of the previous information depending on the type of sport you're involved in and your goals.
Definitions and Basic Background In this chapter, I want to briefly discuss what protein is, where it is found in the diet, and what it is used for in the body. I'll also discuss the difference between essential and nonessential also called indispensable and dispensable amino acids as well as looking at the issue of complete and incomplete proteins.
What is protein? Proteins are organic compounds made up of carbon, hydrogen, oxygen and nitrogen.
The nitrogen part of protein is what not only makes a protein a protein but also sets it apart from both carbohydrate and fats. Humans can't fix nitrogen from the air like plants.
Therefore we need a dietary source of nitrogen; we also have requirements for individual amino acids. Dietary protein provides both.
Readers who have heard the term nitrogen balance thrown around may be wondering if this is the nitrogen that is being referred to and the answer is yes. I'll talk about nitrogen balance in Chapter 4 when I discuss protein requirements.
Where is dietary protein found? With the exceptions of pure sugars and fats, protein is found in some amount in almost all foods, although the amounts can vary drastically.
When most people, especially athletes, think of protein foods they probably think of animal source foods such as meat and dairy. Generally speaking, animal source foods provide the most concentrated source of protein. Red meat, chicken, fish and pork contain essentially no carbohydrate although the fat content can vary from extremely low to extremely high depending on the type and cut of meat.
Skinless chicken breast is essentially fat free, containing nothing but protein while a fatty cut of red meat may contain a significant amount of fat along with its protein.
Dairy foods such as milk, cheese and yogurt also contain significant amounts of protein w i t h highly variable amounts of carbohydrate and fat. Full-fat cheese is high in both protein and fat while fat-free cheese is almost pure protein. Milk and yogurt contain carbohydrates in addition to the protein; fat content can vary from high to low or zero depending on whether full-fat, low-fat or skim products are chosen.
There are also vegetable sources of proteins w i t h beans also called legumes being the primary source; nuts and seeds also contain protein. Fruits and vegetables both contain trace amounts of protein as well. Since they tend to be a staple of athletic nutrition, I should discuss protein powders and supplements. In the most general terms, protein is available in supplemental form as either protein powder or free form amino acids.
Free form amino acids are simply individual amino acids, either by themselves e. L-glutamine or tyrosine or in some combination. Some companies now sell products containing powdered essential amino acids EAAs or branched chain amino acids BCAAs either alone or in combination. Other products containing various mixes of amino acids either free form or bonded to one another are also often available. I should mention that, although food technologies and flavoring are improving by leaps and bounds, free form amino acids tend to be fairly vile tasting.
Arginine and ornithine, sold as Growth Hormone GH releasers for years, are both disgustingly bad; quite in fact one company sells a separate product meant solely to cover up their taste.
A product that was once popular, ornithine keto-glutarate OKG has a taste that has been likened to bleach. In contrast, glutamine is very mild and glycine is said to be somewhat sweet. Readers may be wondering what the L- that comes before most amino acids e.