Recovery nutrition
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Protein Quality
Protein serves many important functions in the body, with building muscle being its most well-known role. Athletes often consume protein directly after a training session to improve muscle size and strength as well as help with muscle recovery. But are all proteins equal? Protein quality is an important factor in increasing muscle protein synthesis. A high-quality protein will increase the magnitude and decrease the time needed to make new proteins following protein consumption. The quality of a protein is assessed by its: What makes a protein high quality? We have 20 amino acids, of which 9 are EEAs (Essential Amino Acids) and need to be consumed in sufficient amounts to…
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Cow’s milk friend or foe
Recently cow’s milk has gotten a bad rap and with many inconsistent information regarding cow’s milk and health. Is milk really that bad, we have been drinking milk for centuries? If you suffer from specific conditions such as a milk protein allergy or lactose intolerance milk will not be your friend. But milk has many benefits and especially in the sporting world. Let’s unpack this further. The composition of milk About 80% of full cream cow’s milk consists out of water, while 20% consist out of solids. The solids consist of 27% protein, 37% lactose, 30% fat and 6% vitamins and minerals. Full cream milk contains > 3.5% fat, low…
