5 Fun Facts About Protein

With all of our recent conversations about dieting, I thought it would be interesting to post some fun facts about protein.

Animal proteins - your best option

In no particular order, here they are ....

1. Proteins are digested at different rates, similar to the glycemic index of carbohydrates

  • Whey protein* is digested rapidly.

  • Casein protein* is digested slowly

2. Inside your body, there is a constant "protein turnover".
  • New muscle protein is being made while old muscle protein is being broken down

  • If you want to improve protein synthesis ... whey is your best option.
  • If you want to reduce protein breakdown, casein is your best option.
  • If you want to do both, a mixed protein is your best option.
It wouldn't be a nutrition blog if I didn't plug BioTrust

3. Proteins are made up of amino acids that are branched together.

4. Protein may cause dehydration

  • Nitrogen obtained by consuming protein must be excreted in your urine as urea
  • Increased urinary output due to high protein load may cause dehydration

5. You burn more calories digesting protein

  • Your metabolic rate will increase 20% after eating protein, as compared to 10% for carbs and 5% for fats
    • If you ate 100 calories of protein, 20 of those calories will be burned just digesting and using the protein.

*Note: Cow’s milk is composed of carbohydrates and two main dairy proteins: casein and whey. When milk is coagulated, it automatically divides out the proteins into semi-solid lumps and a liquid portion. Casein is found in the lumps, or curds, whereas the whey protein is found in the liquid portion - NSCA Performance Journal (Whey Protein vs Casein Protein and Optimal Recovery)

The Documentary: Part 2

I once again have to tip my hat to All-In Productions.

I thought Part I of the Advanced Training Documentary was the sickest thing I have ever seen ...

Until I saw Part 2 ...

Both videos can be seen below ... Enjoy!

Coach's Editorial: I get so caught up in the programming and the skill assessment, that from time to time, EVEN I forget what makes Advanced Training so special.

It's not the crazy exercises or the attention to detail (which both very much exist).

It is the environment we created through both simultaneous CARE and COMPETITION.

CARE for the overall well-being of each athlete.

And the COMPETITION that pushes each of them to take it to the next level.

To All-In Productions ...

Thank you for making these documentaries in a way that will never let me forget that.


Coach Mahoney

The Documentary: Part 2

The Documentary: Part 1