Whole Foods Vs
Annie Ferro, Colin Kane, Rob Scatorchio
Whole Foods vs. Protein Supplements
A debate in the fields of exercise and nutrition regards the effects of protein consumption from dietary sources on muscle synthesis, growth, and recovery compared to protein consumed through supplements. We were inspired to research this debate because of our interest in strength gaining and mass building through vigorous resistance exercises. We aim to discover the advantages or disadvantages of protein supplements in regard to muscle synthesis and repair.
Amino acids are the building block of proteins. The process of protein catabolism breaks down the digested proteins into amino acids that will be recruited and used for muscle synthesis. A study at Northern Illinois University was conducted on 33 male student athletes to examine the benefits of pre/post workout protein consumption. The participants took on a 12 week resistance training regimen and consumed both whole foods and protein supplements. At the end of the study there were substantial increases in physical performance, recovery time, strength, and muscle growth within the group that consumed protein pre or post workout (Starks, et al., 2012). This study displays the effectiveness of a diet that maintains efficient protein consumption during a strength training regimen.
The effects of protein consumption through dietary sources were tested in a study performed by the National Center for Biotechnology Information. This study was conducted on a wide range of resistance training males from the ages of 24-62. All of the different age groups showed that whole food protein consumption efficiently maintained muscle synthesis. Both slow and fast twitch muscles benefited from the pre/post workout consumption of protein. The foods consumed were ranked by biological value which can be directly linked to protein efficiency (Table 1) (Dieriksen,et al.,2013).
A major concern regarding protein supplements is their amino acids
Whole Foods vs. Protein Supplements
A debate in the fields of exercise and nutrition regards the effects of protein consumption from dietary sources on muscle synthesis, growth, and recovery compared to protein consumed through supplements. We were inspired to research this debate because of our interest in strength gaining and mass building through vigorous resistance exercises. We aim to discover the advantages or disadvantages of protein supplements in regard to muscle synthesis and repair.
Amino acids are the building block of proteins. The process of protein catabolism breaks down the digested proteins into amino acids that will be recruited and used for muscle synthesis. A study at Northern Illinois University was conducted on 33 male student athletes to examine the benefits of pre/post workout protein consumption. The participants took on a 12 week resistance training regimen and consumed both whole foods and protein supplements. At the end of the study there were substantial increases in physical performance, recovery time, strength, and muscle growth within the group that consumed protein pre or post workout (Starks, et al., 2012). This study displays the effectiveness of a diet that maintains efficient protein consumption during a strength training regimen.
The effects of protein consumption through dietary sources were tested in a study performed by the National Center for Biotechnology Information. This study was conducted on a wide range of resistance training males from the ages of 24-62. All of the different age groups showed that whole food protein consumption efficiently maintained muscle synthesis. Both slow and fast twitch muscles benefited from the pre/post workout consumption of protein. The foods consumed were ranked by biological value which can be directly linked to protein efficiency (Table 1) (Dieriksen,et al.,2013).
A major concern regarding protein supplements is their amino acids