Whey protein is one of the best-considered supplements in the world for people who exercise. With very high nutritional value, scientific studies demonstrate many benefits that whey protein has.
Understanding nutrition is the most important thing in the process of training to get high efficiency right now you are looking for Complete Protein, everything about protein you need to know when hitting the gym means you are not alone, there are many people who want to learn about it.
You can find a lot of information about Total Protein, everything about protein you need to know when working out, all over the internet and there is a lot of information that doesn't really coincide.
In this article, BellyFatZone will invite you to dig deeper so we have a better overview of Total Protein, everything about protein you need to know when working out in the gym, from which you come up with the best method for yourself and your family. help those around. Scroll down and follow.
Protein I already know quite a lot before, but it is still quite fragmented, so in this article, I will summarize it in the most complete and detailed way so that you can easily see the big picture. How about protein in bodybuilding?
Only about 10-15 years ago, protein in bodybuilding in Vietnam could be understood very limited because in those days it was mostly word of mouth experience among gymnasts in the world, they never had a relationship. Whey protein is as popular as it is today.
Now, Protein is sold everywhere and you can easily find it anywhere. Although the popularity of Protein in daily meals is clear, the general knowledge about Protein has not kept up, so there are still many misunderstandings about it.
This is one of the main proteins found in dairy products. As a by-product of cheese production, whey protein provides a significant amount of all the essential amino acids needed to perform the inherent functions of a high-quality and complete protein of the body.
In the training process, not only men but also women need to supplement whey protein. Whey Protein For Women enhances carbohydrate absorption efficiency after training and glycogen recombination; this is the main raw material that helps the body in high-intensity workouts.
Our team ranked products from top to bottom to help you save time, money, and effort more than once.
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Professional athletes need to be supplemented with whey protein to ensure that the muscle shirt is fully recovered after training and prepare for the next workout.
Therefore, the addition of Whey Protein For Women is essential, so many manufacturers have produced a lot of different types of whey protein with different levels of micronutrients, different extraction processes, levels of hydrolysis different types of whey proteins support the body during training, before training, and after training.
Before learning and buying a whey protein for training, you should learn about the exercise regime you are pursuing and choose the right type of whey protein.
If you are having trouble choosing a Whey Protein For Women product, you can base on the list below the list we have studied, consult with experts, consult thousands of customers on the largest e-commerce platforms and select the products that get the best feedback after use based on the basic printing criteria of a good whey protein.
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What are proteins?
Protein isn't just part of your plate or the milkshake you drink. It is an important part of life that all animals need.
And if you look at it in a microscope, you might not think of it as a thing, but rather an object.
There are millions of different types of protein molecules, all of which contain combinations of 20 standard amino acids and have different functions in the body.
It is one of the most complex molecules in the human body and can contain from 50-1000 amino acids both essential and non-essential.
To date, about 10,000 proteins have been identified in the human genome, and there are about 1 trillion proteins on earth (1).
A man's body weighs about 70kg, protein will account for about 11kg. Almost half of that is skeletal muscle and about 1-2kg is from the skin and blood, and connective tissue makes up the rest (2).
Protein is one of the three most important substances that the body needs to survive. It is called a “Macro” because similar to Carbs (starches) and Fats (fats) we consume Protein in significantly large amounts and use it for energy.
Vitamins and minerals are used in much smaller amounts, so they are called “micronutrients”.
Protein contained in food comes in many different forms and qualities. Unlike other nutrients, protein is not stored, so you need to constantly get it into your body through eating from whole foods as well as protein supplements.
What does the body use protein for?
Protein plays an important role in almost every bodily function. In the blood, proteins help transport oxygen, help build and repair tissues and muscles, and make enzymes, hormones, and many other essential chemicals. Protein is the “fundamental material” of bones, muscles, cartilage, organs, skin, blood, hair, and nails.
The antibodies our bodies use to prevent disease are also built from proteins, as are enzymes that read genetic information from our DNA to make new molecules.
Proteins transmit signals between cells, muscle tissue, and organs, and transport proteins that carry atoms and molecules throughout the body.
What are the benefits of protein in the diet?
You can most easily imagine that is when bodybuilding builds muscle.
However, diets with moderate or high protein content have different benefits. For example, Dr. Jose Antonio once wrote an article “3 Facts about high-protein diets” that is “It is difficult to gain excess fat if the thing you eat a lot is protein”.
Many foods that are high in protein themselves will be very low in fat or carbs. Chicken breast has about 2-3g fat, cheese 1-2g. Egg whites are almost zero. In fish, their fat is mostly Omega 3 (one of the foods containing healthy fats).
A high protein diet also makes you lose unwanted weight “Loading protein not only helps you build lean muscle and also helps reduce appetite, has a strong thermic effect that makes the body need to expend more calories to digest digest it rather than starches and fats.” Antonio said.
How many grams of protein do you need to eat a day?
The simple answer is: It depends on each person's goals.
In the US, the RDA recommends that 1 person should consume at least 0.8g Protein/kg body weight for people over 18 years old (in children it is 1.5g Protein/kg body weight).
This means, if you weigh 50kg, you need to eat at least 40g of protein a day.
However, that seems to be for people who are not active in sports, but for people who exercise or work hard, the amount of protein needed will be much higher than that number.
Studies have shown that the protein standard of the RDA is much lower than the needs of exercisers.
For people who exercise, you should use at least 1.4g Protein/kg body weight equivalent to 70g protein for a person weighing 50kg.
Of course, no one wants to eat 70g of protein at a time because your body has a limit to digest Protein at a time and also protein needs to be consumed continuously throughout the day so you need to break it down. it out in his meals. With about 20-30g each time for 1 meal.
You can use the TDEE calculator and the Fitness Channel's macro calculator to determine how much protein each meal should eat during the day.
So do bodybuilders need more protein?
Yes of course.
The amount of protein will increase depending on the intensity of that athlete's training. For athletes, 0.8g is too low.
It's not enough to help you repair and recover from heavy workouts. “In fact, most athletes need twice as much protein as the average person,” says Dr. Krissy Kendall.
In a statement issued by the International Society of Sports Nutrition, a protein intake of 1.4 to 2 grams per kilogram of body weight is not only safe but also helps improve fitness in practice.
In another statement by nutritionists in Canada, the Academy of Nutrition and the American College of Sports Medicine said that consuming from 2.3g of protein/kg of body weight can bring many benefits. (3)
Do men and women consume the same amount of protein?
We often see men will consume more protein than women, simply because men exercise with high intensity, and heavier weights, so they use more protein than usual, assuming training goals, intensity Between two people are the same, women still need to consume the same amount of protein as men.
Women and men have similar nutritional needs. Dr. Bill Campbell – director at the University of South Florida – stated “How 1 effect of different amounts of protein in the diet affects body parts of female bodybuilders” (4). In the article “How many grams of protein should women eat per day” he states that “Adding 400 calories or more from protein in a woman's diet has a surprising effect on strength”.
Not only did it help women gain muscle, it actually helped them burn more fat than those who ate less protein even though they consumed more calories.
Do you need to take a protein supplement?
Some people can completely get the full amount of protein that the body needs through daily eating, but many people find it really difficult and time-consuming as well as uncomfortable when eating. have to eat a lot.
That's when the use of Whey Protein supplements helps you. However, you should also remember that Whey protein is basically just Protein, it's just more concentrated for each use and has a higher purity than the protein from the food you eat.
“If you can't do anything but drink a glass of protein shake after gym then you can drink it, if you want to gain weight or lose weight and you miss a meal, you can use 1 glass of protein shake. “.
One scoop of Whey Protein provides about 20-30g of protein, more than a typical meal for most people. Protein powder can also be used in many other dishes, not just mixed with fruit juice to drink or make cakes, for example.
In the past, when people hear about Whey protein, people will think of people who go to the gym, but at the present time, people have a better understanding that Protein is necessary nutrition for everyone. From young to old today, practicing or not practicing can be used.
How much protein is too much?
In the past, there are many studies that concluded that eating a lot of protein will cause health effects such as fat gain, kidney damage, osteoporosis…
However, new studies have completely refuted those conclusions.
But that doesn't mean you can say “more protein is better” because it also depends on the nutritional ratio of other substances.
You think that the amount of nutrients the body needs every day is a circle, Protein, Carb, Fat will account for a certain percentage in this circle, and when 1 increases, the other 2 will decrease.
Although protein is not harmful, adding too much can overwhelm your stomach.
The best way is to set the amount of Protein at the recommended limit above, if your need is high, increase it slowly to monitor before deciding to maintain it long-term.
Do you need more or less protein based on age?
The answer is to need MORE.
Dr. Layne Norton – Bodybuilding Strength Expert – has researched and said some standards of protein intake that you should aim for by age:
- Under 18 years old: 1.2 – 1.6g Protein/kg body weight.
- From 19-40 years old: 1.6 – 2.2g Protein/kg body weight.
- From 41-65 years old: 2.2 – 2.6g Protein/kg body weight.
- Over 65 years old: 2.6 – 3g Protein/kg body weight
Even if you don't measure every gram of protein you eat every day, you should know that the older you get, the more protein you need.
Types of proteins
Food sources high in protein
Protein in nature is most abundant in meat, eggs, fish and dairy products. The most popular sources of protein among athletes are chicken, beef, venison, ostrich meat, tuna, eggs, yogurt and cheese.
On average, beef has about 26g Protein, chicken breast about 31g, eggs about 13g (calculated per 100g). Most animal protein contains all 9 essential amino acids that our bodies need on a daily basis.
Plants also contain protein such as fruits, vegetables, whole grains, nuts, seeds, beans, etc., but they will often be deficient in a few essential amino acids. Therefore, when you are a vegetarian, you need to understand the food to compensate for each other to create a complete protein. You can read the article on how to combine plants to make a complete protein to know how to combine them.
However, if you have a varied plant-based diet, you may not need to worry too much about protein deficiency when fasting.
High-quality plant-based protein sources include quinoa, buckwheat, hemp seeds, chia seeds, soybeans, whole grains, oats, and peanut butter. Vegetables like broccoli and asparagus are also good sources of protein.
Vegetarians or vegans can also use whey protein shakes to ensure they're getting all the essential amino acids. They can use plant-based whey proteins to help provide essential amino acids.
See also: 18 types of protein-rich foods for vegetarians
Whey Protein Powders
Protein on the market is very diverse, it can meet all protein needs of users with many different flavors.
Each type of protein created has different advantages and disadvantages and depends on the goals of each person to choose.
Whey Concentrate: is the most popular type in the world, because it is easy to find and has good solubility, fast absorption. Protein usually accounts for about 70-80%, the rest comes from Carbs and fats, and a number of other extra ingredients.
Whey Isolate: has very little or no fat or carbs, it's usually around 85% and at best it's close to 90%. It is absorbed very quickly and makes it a perfect choice for bodybuilders before and after training. Because they are mainly protein, their calorie content is also very low.
Whey Hydrolysate: also known as hydrolysate, this is a type of whey that has been broken down before you drink it, and the ability to be absorbed by the body is extremely fast, when you use it after exercise, the body can have enough materials. to start building muscle right after, without waiting for digestion.
Casein: With its very slow absorption, Casein is used most before sleeping, while it only takes 10-20 minutes to absorb, Casein can take up to 3-4 hours.
Milk Protein Isolate: Yes, it contains both Whey protein and Casein because both are found in milk. It is also a good choice to use when training.
Egg Protein Concentrate: This is the protein commonly found in Whey Blends (whey blends of many different types), it absorbs slower than whey but faster than casein. Many athletes still often use egg whites (or whole eggs) to supplement protein, an average of 1 egg has about 7g Protein.
If you are looking for a plant-based type of whey, there are still options to choose from:
- Soy Protein: The source of protein comes from soy and it is the only complete plant-based whey. Soy products are high in BCAAs, which can help you recover and rebuild muscle that's been destroyed by exercise. It also has glutamine, arginine, which helps dilate blood vessels, allowing nutrients to be delivered to the muscles faster.
- Pea Protein: Legume proteins are growing in popularity, often made from yellow beans, which don't have the same BCAA ratio as whey, but still have a better list of essential amino acids than other vegetarian diets. It is also the perfect alternative for those who are allergic to milk.
- Brown rice protein: Not a complete protein, but that doesn't mean it's worthless, as long as you get enough amino acids. One study applied on bodybuilders as follows. They were given 48g of Brown rice protein per day and another group took complete whey protein and as a result, the brown rice protein group still received the full benefits when combined with a full meal.
- Hemp protein: Hemp protein is growing in popularity, it's also higher in fiber than other proteins, is rich in omega 3s, and keeps you fuller for longer.
- Mixed-plant proteins: Combined with various incomplete plant proteins to form complete proteins while taking advantage of the high amount of nutrients found in plants.
If you are allergic to Lactose, what whey should you use?
Many people today suffer from lactose intolerance (abdominal pain, bloating, diarrhea when drinking milk) so they may experience this when using whey (because most whey is made from milk).
However, if you use plant-based whey, there is absolutely no need to worry because it does not contain lactose, but if you do not like it, that is okay, there are now many types of whey that are pre-lactated or made from milk. Lactose-free, you just need to read the label carefully to know.
In addition, whey isolates from above also contain little or no lactose, so you can also use this type of whey if you can't find the two types of whey above.
What is Whey Protein made of?
Whey protein is mainly derived from milk. Milk contains both Whey (20%) and Casein (80%).
When milk is processed into cheese, the whey is separated from the liquid that remains after being concentrated.
When separated, whey will go through a number of processing steps to become whey protein. In this final form, whey is usually tasteless and is used to make protein shakes or use in juices, bars, etc.
Like all proteins, Whey has all 9 essential amino acids that the body needs to help build and grow muscle. However, thanks to its high concentration of BCAAs, it ranks higher than other proteins.
Whey is the most popular protein because it has been shown to promote muscle growth and increase fat burning. It is digested and absorbed faster than other proteins (in just 20 minutes) making it the ideal choice for post-workout use.
However, not every type of whey is ideal for you. More variety is added to the ingredients that you don't want. Make sure you choose the best one. You can refer to the top 10 best value for money whey protein milk to see more.
Is it good to use Protein Bar?
Protein bars can definitely be good for you, they are definitely better than eating a candy bar. Mainly depends on the composition of that type of protein bar.
And if you spend some time comparing it, you can see that there is a pretty big difference in calories.
Many protein bar manufacturers often add more ingredients that are not the protein you want.
Choosing high-quality protein bars that don't contain excess calories from carbs or fat can help you better manage your weight, focus on building muscle, and curb hunger.
If the protein bar you choose is low in protein, it may be high in carbs and you may end up paying for the product more than it's worth.
A simple rule you need to know is that, if the protein content is less than 10 grams, boldly ignore it. A quality protein bar will have 20-30g of protein per bar.
You can check out the best protein bars here to learn more if you want.
Is protein powder good for you?
This is a complicated question, there are certainly many types of whey on the market that are not good for you such as it has too much sugar, too many carbs or too much fat….
However, there are also many high-quality whey proteins today, you just need to read the ingredient list and learn about the brand and user reviews to be able to choose the type of whey that's right for you. For you, review the article 3 tips to choose the best whey protein for more.
Is Whey Protein Safe for Children?
Children need a fair amount of protein to grow, but that doesn't mean children need whey protein, remember that an egg has 7g of protein, calculate the weight ratio of children to adults that amount is not small.
As long as children have a healthy, balanced diet, there is no risk of protein deficiency. You can feed your baby whey-containing foods by adding them to cakes or yogurt…without any problems.
However, it should be noted that most baby foods are quite low in protein, mostly simple carbs, and that's what makes children prone to obesity. By creating a balance by leaning towards more protein-rich foods, your child will get the right balance of nutrients for the best growth during his or her developmental period.
Is drinking whey protein safe for pregnant women?
Research shows that, during pregnancy, supplementing with protein is not only safe and can also help the fetus develop well, gain weight, increase the child's height and reduce low birth weight (8.9).
However, because each person's body is different, the protein needs are also different, so before using it, you should consult your doctor.
Once a baby is born you need an extra 200-500 calories to produce milk. In terms of protein, the USDA recommends a minimum of 71g per day but again depends on body type and activity level.
If you decide to return to exercise after giving birth, you can use different types of Whey Protein to reap the benefits of them.
Using protein supplements will provide you with the purest proteins. If for some reason you can't take Whey Protein, you can still try to get it through your daily diet.
Of course, safety is a primary concern in the case of nursing mothers so before using whey protein supplements, take it to your doctor for advice and talk to your doctor. You know something like “This is the whey I used before I got pregnant, can I go back to the gym now” for example.
How to make 1 glass of Protein Shake?
In the past, whey had no flavor so it was not easy to drink it for a long time, but now whey has a lot of flavors, even if there is no smell, you can still make it. Make it more palatable by mixing it with fruits, vegetables…everything you find interesting and stimulate your taste buds.
When should you take Protein Shake?
Using a scoop of Whey Protein right after a workout is a familiar thing for weightlifters, but you can still use it in the morning, noon, and night without any problems because it is a nutrient that needs to be loaded. continuously throughout the day.
However, you can also take it before you start working out, especially if you're on a low-calorie diet.
Drinking Whey before and after exercise will increase fat burning more than not using it.
If you don't like using Protein, you can switch to BCAA instead because it also contains the necessary Amino Acids to use when training.
Should I Drink Protein After Workout?
Protein loading after exercise is probably no longer a strange thing for many people, but is it necessary for you to load protein after exercise?
In fact, recent studies have shown that post-workout protein isn't as important as you might think.
“Even if you don't eat anything for several hours after exercising, your body will still use amino acids from the previous meal to use for repair and recovery after training,” says Dr. Krissy Kendall.
While that doesn't mean it's useless to add protein right after a workout, you can still benefit from a post-workout protein shake.
And you need to remember that you do not need to load protein immediately after training when you already have a protein-rich meal at the beginning of the session, on the contrary, if you previously exercised in a hungry state, you need to load protein immediately after training. Please.
Build muscle
Does protein make you more muscular?
“Protein is an essential nutrient for building muscle, helping with weight loss, and promoting overall health,” says Dr. Jim Stoppani. It is extremely effective at stimulating muscle protein synthesis – the process that helps muscles get bigger.”
Whey protein is very good for muscles because it is quickly absorbed, and amino acids are easily broken down to be taken into the blood to be carried to muscle cells and synthesized.
Whey is a rich source of Leucine, Isoleucine, and Valine (BCAA) for your muscles. Leucine is like the key to starting your body's protein synthesis machinery (10)
However, Whey is still only an option, all proteins containing full BCAAs in general and Leucine, in particular, will help your body synthesize and build muscle.
What is Protein Synthesis?
Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and Enzymes. This is the process by which your body uses amino acids to build new muscle.
In your body, there are always two processes that are “anabolism” (building muscle) and “catabolism” (breaking down muscle).
After you add protein, there will be a brief period of high levels of amino acids, this stage is called “hyper amino acidemia” which stimulates protein synthesis.
Intense training is a catabolic process, in which you cause muscle damage. But after the workout is over, your body will almost immediately go into an anabolic state to repair those injuries.
Eating before and after exercise with foods containing carbs and protein will help this process go more smoothly thanks to the amount of leucine being introduced into the body.
To help maximize your recovery and build muscle, you need to have a minimum of 3g of Leucine per meal or 30-40g of protein in your meal.
Weight loss
Does protein help you lose weight?
The answer is YES but you still need to incorporate exercise.
Dr. Krissy Kendall says that protein should make up at least 30% of your total daily calories if you want to lose weight.
Getting enough protein in the diet, especially when it comes to weight loss, will help build and maintain muscle mass and produce a weight loss effect and keep you fuller for longer. Therefore, protein is your ally in destroying excess fat.
Protein helps with weight loss because it has a higher thermic effect than carbs. That means it takes more calories for your body to digest, absorb, and distribute them throughout your body.
Focus on consuming protein first, you will be surprised with the results it brings.
Which type of whey protein helps to lose weight fastest?
As with muscle gain, getting the right amount of protein is also enough to help you lose weight better, thanks to its fast absorption, long-lasting satiety and increased calorie-burning effect so all whey proteins help you. effective weight loss.
Classification of whey protein:
Whey protein is mainly in the form of a powder and has three main types, including:
- Concentration / Concentration (Whey Protein Concentrate – WPC);
- Isolation (Whey Protein Isolate – WPI);
- Hydrolyzate (Whey Protein Hydrolysate – WPH).
With the easy to incorporate into your daily diet, whey protein can be added to drinks, milk, or some other foods, such as yogurt, or pureed along with ice and fresh fruit to make a living element.
This nutrient is also very easily digested and absorbed from the intestine more quickly than other proteins.
Whey protein is a prevalent ingredient in the menu of bodybuilders or athletes. Whey protein also addresses health problems associated with nutritional deficiencies.
What is the effect of whey protein?
Studies on specific cases and activities that use whey protein show that they have the following effects:
Recovery after physical training
While some evidence indicates that whey protein is essential for exercise, namely increased muscle mass and strength, other studies have found no real benefits.
But whey protein can still help speed up muscle recovery after intense exercise. Whey protein has a recovery effect after physical exercise.
Malnutrition treatment
Whey protein has the ability to improve weight in people who have trouble gaining weight and controlling body weight, such as older adults or patients with HIV / AIDS.
Healing
Whey protein has been shown to benefit recovery from burn victims and chronic wound subjects.
Reduce the risk of allergies
In non-breastfed infants, the protein in cow's milk is a common allergen associated with eczema development.
At the same time, hydrolyzed protein formula from soy with a large protein size has the same effect.
Meanwhile, research shows that infants who are provided with partially hydrolyzed whey protein formulas and radical casein-based formulas will help reduce the risk of developing dermatological diseases in infants at risk of highly allergic.
Useful for diabetes and hypertension
Whey protein is effective at controlling blood sugar, especially when taken with high-carb meals. Meanwhile, the bioactive peptides of whey protein, called cytokinins, can also lower blood pressure.
Therefore, whey protein is thought to be especially helpful for people with type 2 diabetes and high blood pressure.
Around the benefit of whey protein, experts say this nutrient also supports a weight loss diet, enhances the body's antioxidant protection, and has a positive effect on the disease enteritis and some other inflammatory conditions.
Besides, more research is needed to provide evidence about whey protein's ability to lower blood cholesterol levels.
Safe dosage and side effects
Modern life today helps most of us get enough protein from a varied and healthy diet.
But if your body does not meet the daily protein needs due to health conditions and conditions, you can consult with your doctor or dietitian about whether whey protein is necessary and useful.
Safe dosage
In general, whey protein will be quite safe when used in appropriate dosages.
Usually, 25-50 grams per day (equivalent to 1-2 scoops) is the recommended dosage, but users should ensure adherence to the dosage instructions on each packaged product.
The concept of using as much as possible is not true for whey protein; in fact, the human body can only absorb a limited amount of protein at a given time.
Usually, 25-50 grams per day (equivalent to 1-2 scoops) is the recommended dosage.
Side effects
There is very little research data on the side effects of taking high-dose whey protein from supplements. However, this nutrient is contraindicated for people with milk intolerance syndrome or allergic to dairy products.
On the other hand, some studies have also shown whey protein at risk for gastrointestinal discomforts, such as nausea, abdominal pain, bloating, cramps, and diarrhea.
If you have ever had liver or kidney problems, you should consult your doctor before deciding on protein supplements.
Drug interactions
Some interactions may occur with the following active ingredients, including:
Albendazole (Albenza)
Avoid using whey protein if you are being treated to kill parasitic worms with this medicine. Supplementing with whey protein may delay the effectiveness or interfere with the effects of the medication.
Alendronate (Fosamax)
Using whey protein in tandem with this medication to prevent and treat osteoporosis can reduce the body's ability to absorb drugs.
Some types of antibiotics
Using whey protein and antibiotics quinolone or tetracycline has the same risk of adverse interactions as the two drugs mentioned above.
In summary, whey protein has great nutritional value and is one of the best food sources of high-quality protein. Whey protein is easier to digest and absorb faster than other proteins.
Answering the question of what whey protein works, experts worldwide claim that whey protein is necessary for promoting growth and maintaining muscle when combined with physical training.
(Source reference article: Mayoclinic.org; Heathline.com)
Whey Protein for Women. Will We Gain Weight?
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Reference source
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- Trumbo, P., Schlicker, S., Yates, AA, & Poos, M. (2002). Dietary reference intakes for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the Academy of Nutrition and Dietetics, 102(11), 1621.
- Thomas, DT, Erdman, KA, & Burke, LM (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
- Campbell B, Aguilar D, Vargas A, Conlin A, Sanders A, Fink-Irizarry P, Norton L, Perry R, McCallum R, Wynn MR, and Lenton J. Effects of a high (2.4 g/kg) vs. low/moderate (1.2 g/kg) protein intake on body composition in aspiring female physique athletes engaging in an 8-week resistance training program. Presented at the 2016 International Society of Sports Nutrition Annual Conference, Clearwater, Florida, June 2016.
- Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, AJ, Morley, JE, … & Visvanathan, R. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559.
- Baum, JI, Kim, I.-Y., & Wolfe, RR (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients, 8(6), 359.
- Kalman, D., Escalante, A., Hewlings, SJ, & Willoughby, DS (2018). The Body Composition Effects of Extra Protein in Elite Mixed Martial Artists Undergoing Frequent Training over a Six-Week Period.
- Liberato, SC, Singh, G., & Mulholland, K. (2013). Effects of protein energy supplementation during pregnancy on fetal growth: a review of the literature focusing on contextual factors. Food & Nutrition Research, 57(1), 20499.
- Elango, R., & Ball, RO (2016). Protein and Amino Acid Requirements during Pregnancy. Advances in Nutrition, 7(4), 839S-844S.
- Anthony, JC, Anthony, TG, Kimball, SR, & Jefferson, LS (2001). Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. The Journal of Nutrition, 131(3), 856S-860S.
