Welcome to our Sports Nutrition Protein section. Find valuable online nutrition advice such as diet tips, fitness guides, and general health info.

Protein And Its Role In A Healthy Lifestyle

The role of protein in our lives is well understood by most of us. It’s an essential nutrient. Proteins are made up of long strings of amino acids, called polypeptides. When we consume proteins, our digestive system breaks them back down into their constituent amino acids for subsequent use by the body. We use amino acids in some shape or form for nearly every bodily process. They are the pre-cursors, or ‘ingredients’ we need to be able to manufacture hormones, enzymes, body tissues and body structures. They are used to repair cells and can even be used as fuel to keep our cells running.

Proteins – An Essential Source Of Amino Acids

Tyrosine for example is used to produce melanin, our skin and hair pigment. The essential amino acids valine, isoleucine and leucine are used to build and repair muscle tissue. Arginine is used to make nitric oxide, a vasodilatory mediator that plays a vital role in keeping our blood pressure healthy and our heart muscles contracting regularly. Creatine, despite its popularity as a muscle-building supplement, is naturally produced in our bodies using arginine and glycine. You can read more about Creatine supplements, and whether they’re worth the hype.

Protein Supply – It’s All About Diet

Most of us get enough protein from our diet. Even those of us who perhaps don’t eat as healthily as we should! Proteins are obtained from all manner of dietary sources. Some of these foods are referred to as complete protein sources, meaning they provide all the essential amino acids and many of the non-essential ones as well. What is an essential amino acid? All amino acids are ‘essential’ in the sense that we require all 20 of them in varying amounts. However, the 9 amino acids deemed ‘essential’ are those that must be obtained via our diet because we can’t manufacture them ourselves. In other words, they are an ‘essential’ part of our diet. Non-essential amino acids are those we can manufacture ourselves provided we have the raw ingredients.

Most animal proteins are complete protein sources – meat, dairy, eggs, fish. Therefore, people who eat these proteins regularly are unlikely to require special protein supplements unless they’re into heavy bodybuilding. Even then, those additional protein requirements can usually be met by increasing dietary intake of proteins.

Even Vegetarians And Vegans Get Enough Dietary Protein

Even vegetarians are mostly OK for protein because they still eat diary and eggs. The group at most risk of not getting enough protein are vegans, who only eat non-animal foods. However there are many plant based sources of proteins that contain these essential amino acids, which debunks the protein myth that we need to eat meat as a source of protein! Hemp and soy proteins for example contain all 20 amino acids. Other good plant based sources of protein for vegans includes nuts, seeds, and legumes – beans, chickpeas, lentils etc. In fact, one cup of cooked beans provides the same quantity of protein as 2 ounces of meat! Mushrooms are another good source of protein.

What is Whey Protein

Why Whey? What is Whey Protein? Complete FAQ

Whey Protein in the Supplement World In the dizzingly complex world of supplements it would be easy for the uninitiated to believe the promises that the companies behind the products make. Protein shakes make you HUGE. Creatine makes you STRONGER, FASTER, BETTER. Take product X and you’ll get swollen. Add in product Y and you’ll […]

The Protein Myth that we need to eat meat as a source of protein

The Protein Myth that we need to eat meat as a source of protein

Protein, it’s all the rage nowadays. All the “new” popular diets seem to advocate eating a small portion of lean protein at every meal. I would agree we all need protein. The question is how much and from what source. How can we best meet the requirements of the body? Let’s start at the beginning… At […]

Casein Protein and Its Top 4 Benefits

Casein Protein and Its Top 4 Benefits

Give Your Body What It Needs Casein is a protein found in dairy products. Representing almost 80% of the protein in cow’s milk, the substance appears in various other foods, as well, such as cheese, yogurt and so on. It is also used as a supplement powder. Casein has been scientifically proven to have certain […]

Different Types of Protein

Different Types of Protein

What are Proteins? Proteins are made up of differing structures of amino acids that can be classified as essential or non-essential. Our bodies cannot produce these essential amino acids, so we must obtain them from our diet. Since there is no storage form of protein in the body, we must acquire adequate amounts of protein […]

Creatine Formula

What Is Creatine?

Creatine was, is, and will always be a natural constituent of the skeletal muscle. It was given considerable attention when world-class athletes began using them to enhance physical performance. Its importance in skeletal muscles was discovered practically two centuries past when Michel-Eugene Chevreul, a French scientist discovered an element from the skeletal muscle and gave […]

Casein Protein – The Best Protein Supplement to Build Muscle

Casein Protein – The Best Protein Supplement to Build Muscle

It seems that we’ve all been bowing down to Whey as the best protein supplement to build muscle since..well..forever! It makes sense – I mean whey protein has the highest bio availability of any protein source and the highest yield of all of the amino acids to help our muscles recover and more importantly, GROW! […]

Creatine Is It Worth The Hype

Creatine: Is it worth the hype?

Unless you’ve been living in seclusion, you have most likely heard of the nutritional supplement creatine. The use of creatine as a performance enhancer was first popularized after the 1992 Olympic Games in Barcelona, and testimonies by Mark McGuire and many other professional athletes have made creatine use extremely popular in the United States. Creatine […]

Peanut Butter and Pizza - An Alternative to the High Protein Diet

Peanut Butter and Pizza – An Alternative to the High Protein Diet

Did the title to this article catch your interest? I thought it would! As of late we are always hearing talk of two main approaches to dieting, namely the high carbohydrate diet and the high protein diet. But what about fat? And what role can it play while we are losing weight? Contrary to popular […]

Low Carb Protein Bars

Protein Bars And Snacks – The Pros and Cons

We live in an age of convenience and there is nothing more convenient than the humble snack bar. However, there are snack bars and there are protein bars! Snack bars certainly have their advantages. On the other hand, they also have their disadvantages! The sugar riddled, calorie laden, fat filled products are little more than […]