View Cart


The Protein Book


The Protein Book
A Complete Guide for Coach an Athlete

First Edition


Number of Pages: 233


Show me my purchase options




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

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

Show me my purchase options


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.

 Show me my purchase options

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

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 $37.00. 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.

The second is as a hardcopy book for $42.00 + 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 $10 more than the hardcopy book itself ($52.00 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.

Add The Protein Book E-book to Cart

E-book: 37.00

Add The Protein Book Hardcopy to Cart


Add The Protein Book Bundle to Cart

Bundle: 52.00+S/H

(Visited 12,621 times, 2 visits today)


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.

21 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


    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.


  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


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

    many thanks in advance.

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


  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


    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


  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?

  20. Adrian on September 12th, 2016 5:23 am

    Great book. I especially like the final reference for Chapter 8.

  21. Jordan Rosen on December 23rd, 2016 2:32 am

    Hi Lyle. Found your site and I am interested in any guidance you have for former bodybuilders/athletes trying to get back into “shape.” Was 294 pounds mid June and now @208. So, weight coming off easily (this month @ .34 lb per day) while muscle recovery also doing well. I am averaging 123g P, 14.25g fat and 25g carbs a day. I’m 70 years of age and know my body very well. So far, not using any protein powders. Have some lagging body parts as well as some loose skin but given that I am on a very long macro “recovery” cuts cycle I am well satisfied with the results. When I cross 200 pounds I’ll be slowing up the weight loss and increasing carbs a bit so I can have the energy to train more. I’m watching my power increases very carefully and modify if there is any hint of overtraining. Currently taking medication which keeps my resting pulse at 46-48. A long time ago I had this naturally when I was jogging as well as lifting but those days are long gone. So far, finding a 60 minute walk a day and stretching is all I need, a long with my lifting, to accomplish my goals. I put my program together a long time ago from 10-12 years of M&F, Flex, other periodicals and lots of books. Former ACE trainer. Love to do recipe conversion and grow a lot of my own veggies. No longer interested in charting limiting amino acids and pushing power cycles past sticking points but I would dearly love to add on 5-6 pounds of muscle that I would hope I could keep through the next decade. If you have any publications that you think would benefit an old geezer like me, not as good as he once was, please let me know.

Feel free to leave a comment...

Other Books

Ultimate Diet 20
Applied Sports Nutrition For Mixed Sports
The Rapid Fat Loss Handbook
A Guide To Flexible Dieting
The Ketogenic Diet
Optimal Nutrition Injury Recovery
Save $10 When You Buy Two books