Using Protein to build the Muscle Systems
This use of protein is not unknown , how we get the added protein into the body is different and has differed over the years
Firstly let me state that we recommend that you have your shake at night – Why?
If you follow our recommended eating program you will see that we are allowing food intakes before and after most activity periods throughout the day – Breakfast is exactly that the ability to Break the Fats that you have been doing while asleep – Morning tea at 10am is to put back what you have burned between breakfast and 10am – possibly 2 to 4 hours. Then Lunch 2 – 3 hrs later is the main balance of the active day and gets you ready for the afternoons activities –
Afternoon snack at 3 to 4pm gets you ready for any training sessions you may have in the late afternoon or / as well as topping you off after any school sports activity. Then comes Training, and either a snack on the way home – depending how long it is before tea / evening meal – Then we get ready for the Fast – normally we eat at 6pm to 7pm – get to bed at 10pm and fast till 6am – now we have to add extra into your system to balance what we need to allow for weight gain and muscle growth – remembering that the evening meal was possibly 1200 calories and if you trained hard for 1.5 hrs you would have burned close to 800 calories – that would leave 400 calories for the night – 400 Calories for 8 hours
Lets top off the system with a protein shake every night to keep the balance and too catch up
Why we Advocate Protein Milk Shakes
Yes we advocate protein milk shakes – and we recommend that they are added either once a day or twice a day depending on how much weight/muscle mass is required. ( the skinnier we are the greater the need)
Note: We also must understand that we all have varied metabolic rates, growth rates, growth spurts, Injuries to recover from, multiple sports that change the way we train. These variation will effect what we are discussing here:
There are often times when a child of 14 to 18 requires more than can be given or absorbed on a daily basis – The recommended levels of protein vary depending on which medical journal you read , however the recommendations all seem to point at :
“The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day—46 grams for an average woman. That equals as little as 10% of daily calories”
Taking the average rugby youth player at 65kg he (in this case) requires 52 grams of protein per day – however this is not someone that is training hard at least 3 to 4 days a week , this is the average kid doing normal daily activities. We now have to factor in that calorie burnt from physical activities , (Rugby Training) for 1.5 hrs -burn calories and that the rough guideline is : that we will burn 590 per hour during rugby training referees to notes at the end)- so at 1.5 hrs we are losing/burning 885 calories of roughly 1/4th of our daily intake (Should be minimum 3,000 Calories)
Given these figures we will lose 30% plus of the protein that we have consumed during the day – remembering the heavier we are the more we burn and the more protein benefits we lose.
Replacing Lost Proteins and Adding More for weight/muscle gain
“First lets remember that Assuming pure muscle is entirely made up of protein fibres, to gain 1 pound of muscle, you will require approximately 1,600 calories of which 10 to 20 % is required added protein “
So we have at this stage eaten/consumed up to 3000 calories – ( normal intake at 14 years of age? (or more)
We have therefore consumed (averaged) 15% in protein (refer to protein chart at the base) 450 calories
How do we add more protein – (4 calories per gram of protein)
High-protein foods include lean meats, poultry, seafood, soy products, seitan, eggs, dairy foods, legumes, nuts and seeds.
Given that the average youth player consumes 3,000 (plus calories) already he would need to eat another 1600 calories of food (250 calories of protein) bringing his daily intake to 4,600 calories – That is a lot of food and we are often asked how can we eat that much , or how do we change the diet to one that allows him to consume higher levels of protein ? Say a 50% of the calories eaten type protein diet??
Training Sessions v Protein Intake
We understand that senior rugby players (over 16) train 2 days a week and 1 game on the weekend (during the season) with often 2 added weights sessions in between. this means they are working 5 days a week and require 8000 calories extra to stay at an even weight.
With youth rugby players they are often training the same times, plus games and plus sports activities outside of the rugby training. These need to be added to the mix when considering what is required.
Question: Do we add extra only on the days that we train and play – OR – Do we add every day a lower level and ensure that some days are put aside for rest to ensure recovery and growth.
This question often brings up how do we eat and when do we eat 3000 plus calories ??( refer to the eating and nutrition section for the answer)
Answer to the Question:
- We add extra protein on a daily basis and where possible we balance the food intake to ensure that we are feeding before and after we burn the calories.(before training and after)
- We Add protein through a Liquid source to allow us to consume the required amounts without having to eat 4,600 calories a day.
Building the Protein Milk Shake.
Grab a Protein or Milk Shaker from the local shops – or blend it in a mixer
Add the following:
- Baby Milk Powder or Protein Powder – ( 2 to 4 scoops)
- Ice Cubes – two or three
- Banana, or Strawberries or a fruit in season
- Ice Cream – plain or flavoured
- Milk ( half , full cream, to suit your taste)Some may add Strawberry or chocolate syrups to taste
Mix it all up – and drink it
Depending on which powder you use ( baby milk powder or Full Protein powder you will be adding anywhere between
- The Milk = 8 gm (8 fluid ounces)
- The Banana = 1.1gm
- The Powder = 8gm ( or 24gm for protein powder)
- Ice Cream = 3.5gm (2100 gm)(averaged)
Given us a total of 20.6 gm (or 32.6gm)
Recommendations for the type of powders we would use
Refer also to the following Articles –