About The Protein Book
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 developments in terms of optimizing protein nutrition for their athletes as well as athletes looking for answers to their questions will find them all covered in complete detail.
Questions about protein such as “How much protein do athletes need?”, “What’s the best protein?”, and “When should protein be consumed around training for optimal results?” and many others are asked continuously by both athletes and coaches looking to optimize their sports nutrition.
As with most topics pertaining to sports nutrition, the answers to the above questions are context dependent. The type of sport, the goals of the athlete, the specifics of the situation all determine how much protein is required, what protein might be optimal, etc. No single recommendation can possibly be appropriate for all athletes under all situations.
With over 200 pages and over 500 scientific references, no questions about optimal protein intake for athletes remain unanswered.
Table of Contents
Chapter 1: Definitions and Basic Background
Chapter 2: Protein Digestion and Absorption
Chapter 3: Basic Protein Metabolism
Chapter 4: 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 10: Whole Food Proteins
Chapter 11: Protein Powders
Chapter 12: Supplements
Chapter 13: Putting it All Together
Appendix 1: Protein Intake Tables
Appendix 2: Determining Protein Cost
The following is an excerpt from Chapter 3: Basic Protein Metabolism:
Protein turnover: The link between protein synthesis and breakdown.
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.
It’s important to note that different tissues turn over at drastically varying rates. 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.
“As a natural bodybuilder, I’m constantly looking for the latest “cutting edge” information that can take my physique to the next level. 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. I’ve since been able to turn professional in bodybuilding as a natural! Thanks Lyle!”
IFPA Pro Bodybuilder
Mr. Natural Indiana
“The Protein Book not only covers everything you can possibly imagine regarding protein, but it has easily the best nutrient timing information I’ve ever come across – it alone is worth the price of the book. 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. Although it’s only recently released, this book is already one of the most used references in my library.”
Alan Aragon – Author of Girth Control: The Science of Fat Loss and Muscle Gain
“Don’t let the name fool you, The Protein Book is not only the most comprehensive resource on what protein is, how much and what type is optimal, while dispelling the most common myths – it also goes into sound dietary habits for losing weight safely or gaining lean muscular weight without excessive fat gain.
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. This book should be your chosen reference, and there is a good reason I keep it right on top of the stack of books next to my computer, when writing nutrition articles and setting up diets for advanced lifters and athletes in various sports.”
Borge (aka Blade) – Norway