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Protein:
it's the nutrient that is most commonly associated
with weight training, yet it's also one of the
most misunderstood! When it comes right down to
it, when you train with weights, your body NEEDS
protein.
But
when it comes to using protein (both in supplement
form and in food), there is a lot of confusion.
In this FAQ, you're going to get common sense
answers to some of the most controversial questions
that people have about protein.
QUESTION #1: How
Much Protein Does Your Body Really Need?
ANSWER:
At
its simplest, your body has a baseline protein
requirement that depends on a two main factors:
lean body mass (muscle) and activity (type and
amount).
The
more muscle your body carries, the higher your
protein requirement. Also, the more intense, the
more frequent and the longer the activity you
perform, the more protein you need.
Studies
on protein requirements that demostrate a greater
need for protein often meet with much controversy
in scientific literature. It seems sometimes,
for some reason, that many in the scientific and
nutritional community are actually anti-protein!
In fact, you may have even witnessed a similar
prejudice when it comes to supplements as simple
as vitamins as well!
Bottom
line: if you train with weights, your body is
breaking down protein and you need to provide
it with extra protein to help rebuild. Though
the exact amounts that different sources recommend
varies widely between 0.7 grams per pound of bodyweight
(140 grams for a 200 lb person) to levels as high
as 2 grams per pound of bodyweight (400 grams
for a 200 lb person), there is a solution...
Experiment
for yourself! Start with a moderate protein intake
of 0.7 grams per pound of bodyweight and see how
you feel and how your results are. The next week,
increase your protein intake a little, adding
about 20 to 30 grams to your daily total. See
if that makes a difference. The following week,
add a little more protein.
You
may find that you need more protein than you've
been taking or you may find that you don't need
as much protein as you think!
QUESTION #2: How
Much Protein Can The Body Digest At One Time?
ANSWER:
There
are many who suggest your body can't digest and
use more than 30 to 40 grams of protein at a time.
I've not seen convincing research on it to say
if that's true or not.
Personally,
using a common sense approach, I think we need
to consider a few things.
1.
Think about what state your body is in. If your
body needs the protein (like after workout), I
think it will use and digest more of it if it's
available. Your entire metabolism is accelerated
after a workout and protein use in the body shoots
up. If protein is just eaten during the day, smaller
servings of around 40 grams may well be better.
2.
It's better to have more than you need than not
enough when you need it. After a workout, I take
in about 60 grams of whey protein, simply because,
even if my body can't use it all, I'd prefer to
have a little bit more than not have enough, which
would slow down recovery.
The
same can certainly apply during the day. A little
extra protein that your body burns up or excretes
is not going to have any appreciable negative
effects. But, not having protein available when
your body needs it can slow and stop muscle growth.
3.
Protein doesn't digest all at once, especially
with meals. Think about it this way, your stomach
doesn't process and send out everything it digests
all at once. It works on some, then sends some
on its way. This applies more to meals than protein
drinks but the fact remains, your body doesn't
digest a whole meal all at once. It digest a little
at a time. Think of it like time-release vitamin
- your body doesn't use the whole all at once
but uses it over the course of the entire digestion
process.
4.
Different people can handle different doses of
nutrients other than protein. Does it makes sense
that a 250 lb bodybuilder can only digest the
same amount of protein as a 110 lb woman at one
time? Different metabolic systems require and
can handle different dosages.
Bottom
line: The limit of 30 to 40 grams of protein at
once? It could be right, it could be wrong. Just
make sure you're getting plenty if and when your
body needs it.
QUESTION #3: Will Eating Too Much Protein
Make You Fat?
ANSWER:
The
quick answer to that question is yes. However,
an excess of ANY nutrient (protein, carbs or fat)
has the potential to make you fat. Of the three
major nutrients, protein is the LEAST likely to
do so as it's primarily a structural nutrient
rather than an energy nutrient.
A common
sense approach to answering this question would
be to break it all down by numbers.
Consider
this:
1 gram
of protein contains 4 calories. Your body uses
approximately 40% of the calories stored in protein
to break it down and digest it.
Say
you eat 300 grams of protein per day and your
body only needs 150 grams. That's 150 extra grams
of protein per day. Of those 150 grams (which
yields 600 calories), the equivalent of 60 of
those grams (240 calories) will be burned digesting
the extra protein.
This
leaves you with 360 extra calories. A pound of
fat contains 3500 calories. It's going to take
a LOT of excess protein to fill up a pound of
fat. Even then, if you're training hard, excess
calories are burned to fuel activity (not necessarily
from the protein itself but also from carbs and
fat).
Bottom
line: the fat-gaining effects of eating extra
protein are negligible. You're better off making
sure your body is getting enough protein when
you're training hard.
QUESTION #4: Do
I Need To Take Protein Supplements?
ANSWER:
The
answer to this question is both yes and no.
You
DON'T need to supplement with protein if you're
getting enough quality protein in your food in
your regular diet. You also don't need to supplement
if you are able to get your protein conveniently
and when your body needs it (especially after
a workout).
If
you can get enough protein and get it when your
body needs it, there's no need to supplement with
it! Food sources of protein are absolutely fine
and you can build and support muscle with them.
But
here's the big "BUT!"
Food
sources are good for daily protein requirements
BUT you SHOULD supplement with protein if you're
not able to get enough quality protein in your
diet WHEN your body needs it.
The
very best example of this is after a hard workout.
Protein supplements are easily digested by your
body and very convenient to simply drink after
a workout. This is the time when your body needs
protein the most and getting it to your muscles
quickly is a top priority. Food sources of protein
are just not digested as quickly as supplements
for post-workout use. Supplements are an easy
way to make sure your body has the protein it
needs after a workout.
Also,
if you have trouble getting enough protein on
a regular basis throughout the day, a protein
supplement is ideal for keeping your muscles supplied
consistently. It's much easier to drink a protein
shake than cook and eat a chicken breast!
Bottom
line: while you don't always HAVE to take a protein
supplement, sometimes it's a very good idea to.
If nothing else, take a protein supplement IMMEDIATELY
after a workout to maximize recovery and results.
QUESTION #5: Will
Eating Too Much Protein Harm My Kidneys?
ANSWER:
Only
if you already have trouble with your kidneys.
No studies have demonstrated damage to the kidneys
with increased protein intake unless the kidneys
are already damaged.
Drinking
plenty of water can help the kidneys do their
job of processing waste products, though! Keep
in mind that there are many other variables at
work in the body as well, including other bodily
processes that could affect protein metabolism
and excretion. If you have any concerns about
protein and how your body uses it, I would definitely
recommend you consult with your physician.
CONCLUSION:
These
common-sense answers to frequently-asked protein
questions should help you get a better idea of
how you should look at and structure your protein
consumption.
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