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The Protein Book

 

The Protein Book
A Complete Guide for Coach an Athlete

First Edition

Softback

Number of Pages: 233

 

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About the Book

The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as well as athletes looking for answers to their questions will find them all covered in complete detail.

Questions about protein such as “How much protein do athletes need?”, “What’s the best protein?”, and “When should protein be consumed around training for optimal results?” and many others are asked continuously by both athletes and coaches looking to optimize their sports nutrition.

As with most topics pertaining to sports nutrition, the answers to the above questions are context dependent. The type of sport, the goals of the athlete, the specifics of the situation all determine how much protein is required, what protein might be optimal, etc. No single recommendation can possibly be appropriate for all athletes under all situations.

With over 200 pages and over 500 scientific references, no questions about optimal protein intake for athletes remain unanswered.

 

Table of Contents

Introduction
Chapter 1: Definitions and Basic Background
Chapter 2: Protein Digestion and Absorption
Chapter 3: Basic Protein Metabolism
Chapter 4: Protein Requirements
Chapter 5: Protein Quality
Chapter 6: Amino Acid Requirements
Chapter 7: Meal Frequency
Chapter 8: Nutrient Timing Around Workouts
Chapter 9: Protein Controversies
Chapter 10: Whole Food Proteins
Chapter 11: Protein Powders
Chapter 12: Supplements
Chapter 13: Putting it All Together
Appendix 1: Protein Intake Tables
Appendix 2: Determining Protein Cost
References
Index

 

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Excerpt

The following is an excerpt from Chapter 3: Basic Protein Metabolism:

 

Protein turnover: The link between protein synthesis and breakdown.

Although the amount of tissue in the body tends to remain fairly constant over time, those tissues are actually undergoing an essentially continuous process of breakdown and resynthesis; the two processes together are generally referred to as tissue turnover. This holds for protein-based tissues such as plasma proteins and skeletal muscle which undergo a continuous process of breakdown and resynthesis. Fundamentally what occurs in terms of the amount of these tissues present depends on the long-term relationship between protein synthesis and breakdown.

If synthesis exceeds breakdown, there will be an increase in the amount of that protein. If breakdown exceeds synthesis, there will be an overall loss in the amount of that protein. If breakdown equals synthesis, there will be no long-term change in the amount of that protein.

It’s important to note that different tissues turn over at drastically varying rates. Plasma proteins made in the liver may turn over in a matter of hours while skeletal muscle protein may take days to turn over; tissues such as tendons and ligaments may take months or years to turn over completely (1).

Unless an athlete is specifically trying to lose muscle mass (a rare but not unheard of situation), they either want skeletal muscle protein synthesis to be equal to or greater than protein breakdown. This means either increasing protein synthesis, decreasing protein breakdown, or doing both at the same time.

 

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Customer Feedback

 

 

 

 

 

“As a natural bodybuilder, I’m constantly looking for the latest “cutting edge” information that can take my physique to the next level. Ever since working with Lyle and using his sound training and nutrition advice, my physique has dramatically improved year after year by simply applying the knowledge he has given me. I’ve since been able to turn professional in bodybuilding as a natural! Thanks Lyle!”

Tommy Jeffers

IFPA Pro Bodybuilder

Mr. Natural Indiana

 

 

“The Protein Book not only covers everything you can possibly imagine regarding protein, but it has easily the best nutrient timing information I’ve ever come across – it alone is worth the price of the book. One thing that separates this book from others is that it takes the research data on each topic, and synthesizes it into realistic concrete applications that can be put to work immediately. Although it’s only recently released, this book is already one of the most used references in my library.”

Alan Aragon – Author of Girth Control: The Science of Fat Loss and Muscle Gain

 

“Don’t let the name fool you, The Protein Book is not only the most comprehensive resource on what protein is, how much and what type is optimal, while dispelling the most common myths – it also goes into sound dietary habits for losing weight safely or gaining lean muscular weight without excessive fat gain.

There is no other book on the market which will give you the answers you want to every possible question about protein, in simple-to-understand language and with an extensive list of the most recent and relevant studies pertaining to human nutrition. This book should be your chosen reference, and there is a good reason I keep it right on top of the stack of books next to my computer, when writing nutrition articles and setting up diets for advanced lifters and athletes in various sports.”

Borge (aka Blade) – Norway
MyoRevolution

 

Purchase Options

The Protein Book: A Complete Guide for Coach and Athletes can be purchased in one of three formats.

The first is as a PDF e-book download for $39.95. You will receive a link for immediate download from my shopping cart and the book can be read with any free PDF reader (i.e. Preview Adobe Reader, Foxit) or printed. It can not be read on a Kindle or Nook.

The second is as a hardcopy book for $49.95 + Shipping/Handling. Your order will be sent to my print on demand company, printed and shipped to you. Orders typically arrive in 3-6 days within the United States but can take up to 4 weeks internationally. Due to the delay in overseas shipping along with high shipping rates, I strongly suggest the e-book option for International purchasers.

Finally, there is a hardcopy/e-book bundle. For only $9 more than the hardcopy book itself ($58.95 plus Shipping/Handling), you’ll get the e-book for immediate download as well as receiving a hardcopy book from Vervante.

You can add your chosen version to your shopping cart with the buttons below.

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E-book: $39.95

Add The Protein Book Hardcopy to Cart

Hardcopy:$49.95+S/H

Add The Protein Book Bundle to Cart

Bundle:$58.95+S/H

Comments

I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.

19 Responses to “The Protein Book”

  1. abbas samimi on January 29th, 2009 7:55 am

    i want to know how much protein my athlete needs who is discus thrower ,with 110kg ,200cm ,and pb 62.10,

    best regard

  2. Adrian Crowe on February 4th, 2009 7:17 pm

    For anyone confused on exactly how much protein you need, the sort, amount per serving, timing and also based on specific circumstances (gain, diet, contest, endurance or strength athlete) this book covers it all.
    The first few chapters were very techinical, speaking of protein metabolism and how the body utilizes certain amino acids. Until you get later in the book do you understand Lyle’s reasoning for starting the book this way.
    I found the arguements on supplemental glutamine, BCAA’s, and other individual amino acids a relief. For years that has been a confusing topic with all the yes/no for/against info out there for each of them.

    As a coach I refer back to this book regularly in helping my athletes set thier protein intake appropriately for which stage of competition or training they may be in. Thanks Lyle for yet another fantastic and myth-busting read.

    P.S. I purchased the book through the True Protein website (same price) as I commonly order through them.

    PPS. poster Abbas Samimi- buy the book, you’ll use it for far more than your one athlete!

  3. karim ahmed on September 29th, 2009 4:32 pm

    i want to know the best protien to 400 meter dash

  4. Tarob on October 14th, 2009 6:15 pm

    I need know. How much protein for make largest chrom?

    You know chrom?

  5. kuldeep pradhan on May 28th, 2010 5:17 am

    I am athelitc person in 1500 but since last 3 year I left again I want to start so I want know about the protein powder or protein tablet or any kind of protein to develop my power kindly advice me about my problem.

  6. naveen on December 22nd, 2010 3:21 am

    Lyle,

    Do you recommend this book for vegans/vegetarians?
    The last time I spoke to my doc he told me the only complete protein we could get from is by eating human flesh and rest all others are incomplete proteins and need to be combined.
    Well, the doc was vegan and I am vegetarian.

    please advice.

  7. Spark on January 22nd, 2011 1:59 pm

    Naveen you should try and eat your doctor and see if it works. Eating the book will not give the same protein to trolls like you.

  8. JB on February 21st, 2011 3:04 pm

    Mr. McDonald,

    Another vegetarian here – does your book have much information on non-meat protein sources? Even if you don’t recommend a vegetarian diet, I would be interested in the book anyway if the subject gets some treatment. I didn’t see anything in the chapter listing of the excerpts to that effect.

    I’d like to know more about combining plant proteins to make up for the deficiencies that they usually have.

    Thanks,
    John

  9. lylemcd on February 22nd, 2011 12:03 pm

    In the specific chapters examining both whole food proteins along with protein powders, I do talk about vegetable source proteins, yes.

  10. Dragos on May 11th, 2011 3:35 am

    Lyle,

    are you taking in consideration to make this book available on amazon, in kindle format?

    many thanks in advance.
    Dragos

  11. lylemcd on May 20th, 2011 10:41 am

    Nope.

  12. Adrian on June 10th, 2011 11:20 pm

    This book looks very interesting and I would purchase it in a heartbeat….but not for $50 plus s&h. I bet you’d sell many more copies of your books if you lowered the prices to a more reasonable rate.

  13. Tom on June 20th, 2011 2:29 am

    The Protein Book is such a solid read – it’s very in depth an informative. I’m a neuroscience and physiology major (among other things) and I found myself enthralled with the level of detail this book goes into with regards to protein. It is, after all, the building block of life, so it’s great to have such a wealth of knowledge available at any moment.

    Lyle, you always put out great material, stuff that’s succinct, and honest. You’re forward and blunt – in a good way. You tell us what we want to know, your views on things, and you leave it at that. No schemes. No games. You’re real.

  14. Dragos on June 30th, 2011 4:48 pm

    great,

    just ordered it :)

  15. Sam Chapman on June 30th, 2011 5:50 pm

    Hi Lyle,
    Interested in buying the book, as I am a sport science student in the UK. One question I have is that does this book contain information on how to maintain a 4/5 meal a day diet, and other dieting information?
    Many thanks

    Sam

  16. troy rybarczyk on September 1st, 2011 4:36 am

    Hi lyle ,
    love your work and just want to know which of your books will benefit me with my goal of mass gaining in bodybuilding, the protein book, and applied nutrition???? are they the two best ones with info regarding “bulking correctly” ?? thanks awaiting your reply to purchase them :)

  17. Matty on February 14th, 2012 12:19 pm

    Any info in the book on BCAAs and their effect on insulin? Specifically the degree to which they raise insulin (as it pertains to fasted training, SFP & yohimbine).

    Thanks Lyle, I think this is the only book of yours I’ve yet to read!

  18. Sally P on February 21st, 2012 6:39 pm

    @abbas samimi

    I was under the impression that you can’t process any more than about 25 grams of protein in any one time anyway. So if you eat an enormous steak, some of the protein just goes to waste. Perhaps Lyle will set us straight? :)

  19. Sally on May 12th, 2012 5:12 pm

    @abbas samimi

    I was under the impression that you can’t process any more than about 25 grams of protein in any one time anyway. So if you eat an enormous steak, some of the protein just goes to waste. Perhaps Lyle will set us straight?

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