Article written by Dan Osman. Pharma Whey® HT+ Protein Powder is an extremely versatile product making it’s use at anytime of the day appropriate for protein shakes, if boosting protein intake is needed. Nutritional variables often change throughout the year for most, notably with regard different training goals, when total caloric intake and demands may change periodically, however changes are predominantly in fat and carbohydrates ratios, with protein remaining relatively constant if muscle gain, retention and recovery are the main goal.
Of the 20 different amino acids, nine are considered “essential amino acids” (EAA’s), that is, the body cannot produce these therefore it is essential to source from food or food supplements. Pharma Whey® HT+ contains a very generous serving of 8.8g EAA’a per serving as a low fat, low sugar, low calorie, yet great tasting high protein food supplement. Ingesting multiple protein sources throughout your performance nutrition plan, will help provide a more balanced amino acid profile, which is a crucial consideration for your “24 hour protein solution”. If meeting your required protein intake is a concern, the addition of highly biologically available (BA) protein sources such as Pharma Whey® HT+ individually or one of the multiple sources consumed throughout the day means that it can be taken anytime, dependent on the needs of the individual. For example, as post workout addition consumed on its own, the absorption rate of Whey Protein will be quick, leading to a rapid elevation in EAA’s toward the ‘anabolic switch’ in terms of activating muscle protein synthesis (MPS). PhD take post workout nutrition one step further and at this occasion have created Tricellar Whey®- which contains Ultra-fast Whey Protein and Ultra-slow Micellar Casein to both activate MPS and allow for a slower and steadier drip feed of amino acids. Of the high levels of EAA’s contained within Pharma Whey® HT+, L- leucine is of chief importance and the primary messenger for MPS which metabolizes in the liver, stimulating an increase protein mTOR (Mammalian Target of Rapamycin – responsible for signaling multiple pathways, including nutrient uptake). If muscle retention and gain were your primary focus, an astute decision would be to place emphasis on the MPS throughout the day. With regards it’s use elsewhere in the day, Pharma Whey® HT+ can be used anytime, on it’s own or in addition to wholefood sources which will slow it’s absorption rate, for example, as an addition to breakfast smoothie which may contain other protein, fat and carbohydrate sources (e.g. mixed berries, spinach, nut butter, milk). In this instance the digestive turnover rate would provide a more sustained supply of amino acids over a longer period in which case the consumer will feel ‘fuller’ for longer and increasing protein intake overall can enhance feeling of satiety. The above aside, the addition of key ingredients such as glutamine peptides contribute to reducing inflammation in the gut, assisting absorption, and enhancing immune function.
Top tip’s to optimize MPS
- 0.5-2.0/kg of body weight of protein day to day.
- Selection of high quality protein sources rich in essential amino acids (EAA) is required – Food sources are of course primary but complementary products such as Pharma Whey® HT+ and PhD Tricellar Whey™ are also great additions around the training perimeter. Micellar Casein + may be more appropriate before bed.
- Consume a protein source, high protein foods as soon after exercise as possible – Duration; volume and intensity will obviously dictate nutritional requirements. PhD recommend Tricellar Whey® at this point.
- 20-25g of protein needed after exercise / meal – 0.3/kg equivalent to 8-9g of EAA per serving.
- Aim to eat 5-6 meals per day if ‘optimal’ MPS is your aim – all containing quality protein sources.
- Each meal/feeding should be spaced every 3-4 hours – “Pulsed”.
- High quality protein sources rich in Leucine are required for maximal response – 2-3g Leucine per serving
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2. Antonio J, Kalman D, Stout JR, Greenwood M, Willoughby DS, Haff GG. 2008. Essentials of Sports Nutrition and Supplements. Humana Press. Totowa.