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Personal Health Presentation

Charlie Christiansen
by

Charles Christiansen

on 20 March 2013

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Transcript of Personal Health Presentation

Is Protein Supplementation Necessary? By: Charlie Christiansen What does the Research Say? What is Protein? So, how much is needed? The information
we see can be
rather conflicting The findings seem
to depend on variables that are not
necessarily focused on The data relies on whether or
not the individual is
consuming adequate amounts
of protein in their diet
prior to supplementation. Acute muscle protein metabolism is affected by two things Consuming protein will trigger protein synthesis Resistance training triggers protein synthesis from muscle degradation Protein is also an
energy source
that produces 4 kcal
of energy per gram. Protein is a necessary
nutrient that is known as
the building block of life The daily requirements of
protein is decided by an
individual's amount of
amino acids lost in a given day Resistance training increases protein degradation This increases the amino acids lost, which requires more protein to be consumed However, more calories are also necessary to fuel the exercise and rebuilding of muscle The amount of protein necessary to meet
these new requirements of calories and
protein does not actually change! The normal recommendation
for daily protein consumption
is simply 10-35% of
total calorie consumption The increase in calories includes the proportional increase in protein consumed Any protein that is consumed beyond the normal caloric range has not produced any further muscle hypertrophy in research To sum it all up:

Protein supplementation is only necessary if a diet does not consume the recommended percentage of total calories References 1.Andersen, L. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism-Clinical and Experimental, 54(2), 151-156.

2.Burke, D. (2001). The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. International Journal of Sport Nutrition and Exercise Metabolism, 11(3), 349-364.

3.Cermak, N. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. . The American Journal of Clinical Nutrition,
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