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  3. PROTEIN INTAKE: QUANTITY & TIMING
  • PROTEIN INTAKE: QUANTITY & TIMING

    PROTEIN INTAKE: QUANTITY & TIMING

     

    FOTO: Energepic.com/Pexels


    Protein intake with pulse strategy optimises muscle build-up and muscle maintenance

    The bolus principle refers to the rapid, single administration of a substance in a comparatively large quantity in order to achieve the fastest possible effect. The pulse principle, on the other hand, involves taking a substance in several, smaller portions or very small doses. Pulse intake is preferable regarding protein intake. Not only a high quality of protein is of importance; essential amino acids and L-leucine content also play an important role. Because the protein synthesis is initiated by L-leucine (triggering effect). For an optimal effect, at least 2 g L-leucine and 10 g essential amino acids are required - a dose that is contained in approx. 20 g of milk protein.

    Recommendation
    Persons who specifically pursue muscle building, but also physically inactive persons, especially seniors, should take approx. 20-30 g of high-quality protein every 3-5 hours or correspondingly approx. 10 g of essential amino acids, depending on age and body weight.

    Suitable protein products
    All the SPONSER protein products, such as WHEY ISOLATE 94, PREMIUM WHEY HYDRO, MULTIPROTEIN, AMINO EAA TABS, EAA INSTANT DRINK, but also PRO RECOVERY, SENIOR PROTEIN and MASS GAINER contain approx. 20-25 g of high-quality protein in the recommended dosage and/or approx. 10 g of essential amino acids and L-leucine in the necessary quantity.

    Author: Yvonne Forster
    dipl. eng. food sciences UAS
    dipl. dietitian HS




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