Protein supplementation & weight training

1. Protein supplementation & weight training Tabatha Sloan, CHC, CPhT HW 499 Capstone BSHW

2. Bodybuilders, powerlifters, professional fitness models, and normal everyday weight trainers understand and acknowledge the importance of protein supplementation. While this may be a controversial and very debatable topic, there is no denying how protein benefits the body.

3. Exercise really does do the body good While cardiovascular exercise benefits the body in numerous ways, so does weight training. Adding resistance to the body pushes it to perform and grow. Protein supplements assist the body in repairing itself while building muscle. This Photo by Unknown Author is licensed under CC BY-NC-ND

4. Protein supplementation • “Consuming a small amount of protein immediately before or after regular resistance training leads to greater gains in muscle gain and strength” (Runners World, 2012). • Using protein supplements like whey and casein aid the body in recovery. • In a study conducted by Cermak, “The results overwhelmingly supported protein supplementation” (Runners World, 2012).

5. Protein supplementation • In a recent article written by Reynolds and published in The New York Times (2018), it was noted that “people will gain more strength and muscle mass while weight training if they up their intake of protein than if they do not.” This Photo by Unknown Author is licensed under CC BY-NC-ND

6. Protein supplementation • When we lift weights (resistance training) tiny tears in the muscles occur. • Consuming protein, regardless of the source, immediately following the training session helps the body to repair these tiny tears (Reynolds, 2018).

7. Protein supplementation • Researchers also looked for the ideal ratio per day for protein intake, which turned out to be 1.6 grams of protein per kilogram of body weight (Reynolds, 2018). • Additionally, “those who did ramp up their protein gained an extra 10 percent or so in strength and about 25 percent in muscle mass compared to the control groups” (Reynolds, 2018).

8. Protein supplementation • In a recent study conducted by Morton it was determined that the benefits of protein supplementation occurred regardless of the protein source (Reynolds, 2018). This Photo by Unknown Author is licensed under CC BY-NC-ND

9. PROTEIN SUPPLEMENTATION • Protein supplementation has be shown to: • “Build muscle • Increase muscle repair • Protein supplements get digested a lot faster • Protein supplementation offers you better immunity and mental agility • Protein supplements offer compact nutrition” (RSPSOC, 2015). This Photo by Unknown Author is licensed under CC BY-NC-ND

10. protein supplementation • In closing: • Protein supplementation is most advantageous for both athletes and regular gym goers. • One does not need to be strength training (necessarily) to supplement protein; an uptake of protein benefits everybody’s body. • Consuming 1.6 grams per kilogram of body weight a day is when the most benefits are achieved. • Protein, regardless of the source, immediately following a training session (post workout), helps to repair the tiny tears that occured during that workout.

11. REFERENCES Reynolds, G. (2018). Lift weights, eat more protein, especially if you are over 40. The New York Times. Retrieved from https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html RSPSOC. (2015). What are the benefits of using protein supplements when lifting weights. Retrieved from http://www.rspsoc.org/what-are-the-benefits-of-using-protein-supplements-when-lifting-weights/ Runners World. (2012). Protein supplements boost benefits of strength training. Retrieved from https://www.runnersworld.com/nutrition-weight-loss/a20837466/protein-supplements-boost-benefits-of-strength-training/