UNDERSTANDING PROTEIN BASICS
What is protein and why is it important?
Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats.
Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.
In addition to its muscle building properties, protein is needed:
- To keep a balanced PH level in the blood.
- For muscle tissue preservation during dieting or cuts.
- As an energy source when there are no carbohydrates available.
- To build and maintain proper hormone levels.
- For necessary chemical reactions to take place.
- To keep the body’s immune system functioning properly.
- For proper regulation of the body’s fluid balance.
Protein and muscle growth
Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.
When you under eat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.
When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein. Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance.
Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance.
Protein and fat loss
Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.
Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you under eat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make you feel weak and tired.
Protein and recovery
Protein plays a vital role in muscle recovery and workout “rebound.” When you workout, two things happen:
- Your muscles are depleted of glycogen.
- Your muscles are damaged, and are in need of repair.
A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance allows your body to be in “muscle repair mode”. The faster your muscles repair, the faster you recover. Conversely, under eating protein foods creates a negative nitrogen balance. In this state, it will take longer to recover.
Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.
What is Whey Protein and why is it good?
Whey Protein is derived from milk protein. However, unlike milk proteins – whey protein does not contain fat or lactose sugar. Whey protein is the best form of protein to take when using a supplement. Studies have shown that Whey Protein can also increase our blood levels of glutathione. Glutathione is an antioxidant which is essential to a healthy immune system. As we get older glutathione levels decrease and our immune system weakens.
Why supplementing with whey protein will:
- Build muscle mass
- Speed recovery time
- Reduce injuries related to working out
- Help maintain a healthy and fit body
Will taking protein make me fat?
No – in fact it may help you if you are trying to lose weight. The amino acids in protein may help keep your blood sugar levels stabilize and helps reduce cravings for that occurs when blood sugar level drops. If your diet is too high in carbohydrates your blood sugar levels go though peaks and valleys. You go from a burst of energy and feeling full, to a lull and being hungry. In addition, if you are dieting, getting 17 grams of protein from a protein shake that has only 90 calories is better than getting your protein from a big meal which may have hundreds of calories.
Protein food sources
Protein food sources are divided into two categories: complete and incomplete protein foods.
A complete protein food contains all essential amino acids. Animal proteins (meat) are complete protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids. These lacking amino acids vary from food source to food source.
Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average serving cost far below that of beef, seafood and even chicken.
How much protein do I need?
The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of body weight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.
Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of body weight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.
1 to 1.5 grams of protein per pound of body weight.
Body weight – Grams of Protein Required
- 125 pounds – 125 to 188 grams of protein
- 150 pounds – 150 to 225 grams of protein
- 175 pounds – 175 to 263 grams of protein
- 200 pounds – 200 to 300 grams of protein
- 225 pounds – 225 to 338 grams of protein
- 250 pounds – 250 to 375 grams of protein
20 to 40% of daily calories from protein.
Calories – Grams of Protein Required
- 1500 calories – 75 to 150 grams of protein
- 2000 calories – 100 to 200 grams of protein
- 2500 calories – 125 to 250 grams of protein
- 3000 calories – 150 to 300 grams of protein
- 3500 calories – 175 to 350 grams of protein
- 4000 calories – 200 to 400 grams of protein
- 5000 calories – 250 to 500 grams of protein
When is the best time to take a protein supplement?
This depends on your diet and when you are eating foods rich in protein. Here are a few points when it is best to take a protein supplement:
- Right after a workout – this is when your body goes into a stage of recovery and growth. Having the amino acids that make up the protein is key at this point.
- First thing in the morning – because your body has just gone though 8 hours (or however long you sleep for) of not having food – so the protein levels are way down.
- Before you go to sleep – this helps prevent the protein breakdown that naturally occurs when we sleep. If you are not trying to build muscle mass then this protein breakdown is fine. But if you are working out – you want to try to minimize any losses you suffer when you sleep and your protein metabolism slows down.
Are there any dangers of taking too much protein?
Yes. As with basically anything – too much of a good thing can be bad. If you take too much protein, say you weigh 150 pounds and take 300 grams of protein a day – your body will not be able to process all the protein into amino acids. What your body can not use will have to be excreted as a waste product. This means your kidney and liver will be doing a lot of work just to get the excess protein out of your body. While this will not cause any major problems over a short period of time – you would not want to be overworking your kidney and liver over the course of several years.
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