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Is protein distribution dead?
Best practices in sports nutrition point athletes to eat protein in moderate doses throughout the day to maximise muscle growth. A recent study explored what happens when a large dose of protein is ingested after resistance training, raising the question: Is protein distribution dead? Current recommendations Current sports nutrition recommendations are to consume around 25-30g of protein per meal in order to maximise muscle growth. Many people consume more than that at lunch and/or dinner; for example, 1 medium Scotch fillet steak has around 50 grams of protein and 1 medium chicken breast around 55. The general consensus has been that the extra protein is not required to stimulate muscle…
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Milk as a sports supplement
Milk as a sports supplement? Why not! Milk is a relatively inexpensive source of many nutrients, which include protein, calcium, vitamins and minerals. Milks from different ruminants (e.g. cows, goats, water buffalo) have similar nutrient profiles. However, for the sake of this article we will be talking about cow’s milk as it’s the most available and commonly consumed. Nutrients in milk Milk and other dairy foods contain calcium, protein, B vitamins (including B2 and B12), vitamins A and D, phosphorus, potassium, magnesium, zinc and iodine. The table below shows average content for some nutrients of different types of plain cow’s milk (data from 1). A glass of milk has 8…
