Protein: The multifaceted molecule

YOUR SECRET WEAPON TO BUILDING MUSCLE

ALEXANDER SCHWARTZ THE FULCRUM (UNIVERSITY OF OTTAWA)

OTTAWA (CUP) — When armchair athletes decide to leave the comfort of their couches and get into shape, they commonly have one goal: to build muscle quickly.

In order to do this, they know there are particular foods that supplement their workouts, and that the nutritional information panels on their food’s packaging means something. When bulking up, one of the most important elements of nutrition is protein.

Many people see carbohydrates as important because they associate them with bodily demands for energy production. Protein, on the other hand, confuses people. Although many casual “dieticians” associate protein with muscle growth — a positive step in understanding nutritional needs — there is much more to the story.

For any athlete who strives for competitive success, understanding the role of protein in strength and conditioning training is essential, down to the finest details.

The most current and widely accepted theory in strength and conditioning emphasizes that stored energy increases muscle size; however, much like the world’s oil supply, the human body’s capacity for energy is finite. During strength and resistance training, the majority of musclestored energy contracts muscles, instead of building them.

So how do we build muscle? Resistance training, including weight training, induces micro-damage to muscle fibres, which, when repaired, increase in size.

Muscle fibres consist of two types of proteins — actin and myosin — the filaments (or bonds) between which contract during exercise, and are constantly broken and repaired.

Between training sessions, the body facilitates this repair through a process termed “super-compensating,” in which more amino acids are extracted from the bloodstream than during a normal rest period. In essence, super-compensation encourages muscle growth.

It’s crucial to rest at the right times, but it’s equally important to immediately increase blood-amino acid levels to take advantage of the super-compensation that follows exercise. This is why drinking a fastabsorbing protein in liquid form, both during and after exercise, is highly recommended.

John Berardi, an exercise biologist and nutritional biochemist from the University of Western Ontario, points out that protein has an increased thermic effect over other macronutrients (including fat and carbohydrates). This demands a higher metabolic rate to digest protein, and more energy to break it down and digest it. In the end, this means more calories burned and, subsequently, more fat shed.

The health section of most local supermarkets provides the latest and greatest supplements that build mountains of muscle mass.

Supplementing with a whey protein is a quick and easy way to consume protein (especially after a workout), as well as a lower-calorie option to help satisfy daily protein needs.

Basic lean sources of protein should be dietary staples. There are all kinds of options: extra-lean ground beef, chicken breast, turkey breast, and most fish (e.g. salmon and tuna). Preparing these dishes varies according to personal taste, but it is best to limit the amount of cooking oil used in traditional frying.

There are alternative ways to prepare meat that are far superior to a frying pan, like using a slow cooker or oven.

Steaming is another great option for salmon and other wild fish. Steaming fish with vegetables creates a classic, healthy meal that helps build muscle. Garnishing the fish with salt, pepper, basil, garlic powder, rosemary and, my personal favourite, balsamic vinegar, will make your taste buds quiver with excitement.

One of the simplest and easiest sources of protein is the egg. Eggs have the highest net protein utilization of any food and they are full of vitamins and minerals the body needs. Although people are afraid of eggs because of their high cholesterol content, cholesterol is necessary in the maintenance of regular cell and hormonal functions, including the muscle-building hormone testosterone.

Protein can be very useful for those trying to tone their biceps, and there are a lot of sources of protein that are simply prepared and locally available. It is effective as both a solid and a liquid, depending on when you ingest the protein.

It may not be wise to interrupt a workout with an enormous chicken breast, but, if used right, protein does wonders.