Player Recovery: Insights From Everton's Nutrition Partner
Everton and nutrition partner THE PROTEIN WORKSTM made English Football history earlier this year when together they created the first bespoke recovery formula ever used by a Premier League club. But while the exact formulations are very complex and remain a closely guarded secret at Finch Farm, there are some key principles that can be taken from them and applied to your own diet. The first of these is monitoring your intake of protein. That's why THE PROTEIN WORKSTM sports scientists have put together this simple guide to protein and how getting enough in your diet could help you with everything from recovery to fat loss.
What Is Protein?
Put simply there are three macronutrients needed by the body. These are protein, carbohydrates and fats, and they are required in different amounts in the diet for the body to function effectively. Protein is found in foods such as meat, poultry, seafood, eggs, processed soy products, nuts, and seeds and it plays a vital role in the body, building and maintaining muscles, organs and other tissue.
How Much Protein Do I Need?
Research shows that people who train or lead an active lifestyle need more protein compared to those who don't. This is because people who train need more protein to repair and regrow. But just how much do you need? Well, the International Olympic Committee Consensus on Sports Nutrition states athletes require 1.7 grams of protein per kilogram of bodyweight per day. Using Romelu Lukaku as an example, he would need 170 grams of protein per day to fuel his gruelling training regime and massive frame. This might be broken down in six meals spaced roughly two hours apart throughout the day, each containing 28.33 grams of protein.
This can equate to a lot of chicken, eggs and tuna and one large shopping bill. Also, it's not really efficient to be eating a can of tuna immediately after training. This is why Everton use Whey Protein 80 from THE PROTEIN WORKSTM. Lukaku would be able to use this any time of the day to make sure he meets his elevated protein needs and consumes his 170 grams per day. Plus, the unique all natural flavours and colours of TPWTM create flavours such as Lemon Shortcake and Cherry Bakewell, which are arguably better than another can of tuna anyway.
How Can I Use Protein To Aid Fat Loss?
While many people are well aware of the recovery benefits of protein, few people know of its fat loss properties too. This is because protein as a nutrient has been shown to keep you fuller for longer compared to other nutrients. This is one reason why a diet that's high in protein would be better for fat loss compared to a diet that's high in carbohydrates. But, again, don't think you have to eat boiled eggs throughout the day to keep feeling full. THE PROTEIN WORKSTM have a range of Protein Pancakes that contain 30g of protein per pancake - that's five times as much as a normal one. Using TPWTM unique flavours, they're available in Blueberry Crush, Double Chocolate, Butterscotch Ripple and unflavoured. Or, for people wanting something more convenient if they have to take their protein on the go, THE PROTEIN WORKSTM have developed the UK's first whey-isolate protein bar, available in both Cherry Almond and Dark Chocolate Chunk. Each contains over 19g of protein per bar and contains quality, low glycaemic index carbohydrates to provide a slow sustained release of energy to the muscles.
10% OFF FOR ALL EVERTON FANS!
So there you have it, THE PROTEIN WORKSTM's tips from the lab inspired by the exact bespoke formulations used by the players themselves.
Plus, to further help your training in 2014 THE PROTEIN WORKSTM are giving all Everton fans 10% OFF EVERYTHING from now until midnight Sunday 9 March 2014. Simply visit the website and put whatever you want into your basket. Then proceed to the checkout and enter code: 'EVERTON10' and you'll get 10% OFF EVERYTHING!
* The 'EVERTON10' code cannot be used in conjunction with any other offers.