Eating Protein at the optimal times enhances the effects of strength training.
One common misconception that most people have is that the more protein you eat,
the more muscle you'll build. Actually, you need to *work* the muscle, over load it, so
to speak, by regularly increasing the workload, or amount of weight you are lifting, to
build strength. The exercise shreds and breaks down the muscle fibers, and the
protein *helps* to repair and rebuild the fibers. Complete protein, amino acids, help
the body to build and repair body tissues, including muscles, ligaments, and
tendons. Protein is also important for the synthesis of hormones, enzymes, and
antibodies, as well as for fluid transport and energy---to a certain degree. Contrary to
popular belief, protein is not a primary source of energy, unless you do not consume
enough calories or carbohydrates. It is only then that protein is broken down and
used for energy instead of being used for it's intended jobs. Thus, it is one of the
main reasons that a low carb/high protein diet is unsafe, unhealthy, and destined for
failure in the long run.
It is important to remember that excess protein is stored in the body as fat!
The process of reparation and rebuilding of stressed tissue gets underway before
exercise even begins, when amino acids roaming the bloodstream are pulled into the
muscle, priming it to heal and repair after a workout at the gym.
The average person needs about 0.8 -1.0 grams of protein Per kilogram of body
weight to maintain the muscle you already have. (Not to worry, it's not that
complicated--- that's considering you eat normally; everything in moderation.) Protein
needs for athletes will be slightly higher, about 1.5 -2.0 grams per kg of body weight.
Use the following formula to determine your individual protein needs:
Your weight in lbs.______ -:- (divided by) 2.2 = your weight in kilograms
then: your weight in kg___ x 0.8 = protein requirements for day.
That's about:
1 cup of milk or yogurt
1 ounce of cheese
3/4 cup cottage cheese
7 grams of protein are found in:
1 ounce of meat and in one egg.
Just to give you an idea. (Obviously, it's easy to get more than the required amount of
protein in our diet everyday, without trying!) And remember, just because something is
good, doesn't mean that *more* is better!
One common misconception that most people have is that the more protein you eat,
the more muscle you'll build. Actually, you need to *work* the muscle, over load it, so
to speak, by regularly increasing the workload, or amount of weight you are lifting, to
build strength. The exercise shreds and breaks down the muscle fibers, and the
protein *helps* to repair and rebuild the fibers. Complete protein, amino acids, help
the body to build and repair body tissues, including muscles, ligaments, and
tendons. Protein is also important for the synthesis of hormones, enzymes, and
antibodies, as well as for fluid transport and energy---to a certain degree. Contrary to
popular belief, protein is not a primary source of energy, unless you do not consume
enough calories or carbohydrates. It is only then that protein is broken down and
used for energy instead of being used for it's intended jobs. Thus, it is one of the
main reasons that a low carb/high protein diet is unsafe, unhealthy, and destined for
failure in the long run.
It is important to remember that excess protein is stored in the body as fat!
The process of reparation and rebuilding of stressed tissue gets underway before
exercise even begins, when amino acids roaming the bloodstream are pulled into the
muscle, priming it to heal and repair after a workout at the gym.
The average person needs about 0.8 -1.0 grams of protein Per kilogram of body
weight to maintain the muscle you already have. (Not to worry, it's not that
complicated--- that's considering you eat normally; everything in moderation.) Protein
needs for athletes will be slightly higher, about 1.5 -2.0 grams per kg of body weight.
Use the following formula to determine your individual protein needs:
Your weight in lbs.______ -:- (divided by) 2.2 = your weight in kilograms
then: your weight in kg___ x 0.8 = protein requirements for day.
That's about:
1 cup of milk or yogurt
1 ounce of cheese
3/4 cup cottage cheese
7 grams of protein are found in:
1 ounce of meat and in one egg.
Just to give you an idea. (Obviously, it's easy to get more than the required amount of
protein in our diet everyday, without trying!) And remember, just because something is
good, doesn't mean that *more* is better!
Your protein *amount* shouldn't be your only consideration. You may also want to focus on the *timing* of your
protein intake. That means you may not have to eat more protein, you may just need to eat smarter. Since the body
cannot store protein, it makes sense to feed it to your muscles when they need it most. Researchers at the University
of Texas found that drinking a sports drink fortified with a small amount of protein and some carbohydrates prior to
weight lifting resulted in superior lean mass gains than drinking it afterwards. More importantly, very small amounts
of protein were necessary to achieve these gains, as little as 6 grams. (Slightly less than a container of yogurt or an
ounce of lean meat.) The combination of increased amino acids and bloodflow dramatically increased the delivery to
the muscle.
Danish sports medicine experts found that eating a mere 10 grams of protein along with some carbohydrates
immediately after training brought about marked increases in muscle mass. When the snack was consumed as
little as two hours later, there was no improvement. Many sports nutritionists believe the optimal time to eat protein is
as close to training as possible. Ideally, before and after a workout. Careful planning can make your protein intake go
a long way--- by consuming small amounts of high-quality protein, ideally divided among six small meals throughout
the day. This can actually be beneficial in your weight loss program, as well, as eating smaller meals more
frequently can stimulate the metabolism and actually help to increase the amount of calories you burn during the day!
protein intake. That means you may not have to eat more protein, you may just need to eat smarter. Since the body
cannot store protein, it makes sense to feed it to your muscles when they need it most. Researchers at the University
of Texas found that drinking a sports drink fortified with a small amount of protein and some carbohydrates prior to
weight lifting resulted in superior lean mass gains than drinking it afterwards. More importantly, very small amounts
of protein were necessary to achieve these gains, as little as 6 grams. (Slightly less than a container of yogurt or an
ounce of lean meat.) The combination of increased amino acids and bloodflow dramatically increased the delivery to
the muscle.
Danish sports medicine experts found that eating a mere 10 grams of protein along with some carbohydrates
immediately after training brought about marked increases in muscle mass. When the snack was consumed as
little as two hours later, there was no improvement. Many sports nutritionists believe the optimal time to eat protein is
as close to training as possible. Ideally, before and after a workout. Careful planning can make your protein intake go
a long way--- by consuming small amounts of high-quality protein, ideally divided among six small meals throughout
the day. This can actually be beneficial in your weight loss program, as well, as eating smaller meals more
frequently can stimulate the metabolism and actually help to increase the amount of calories you burn during the day!
On another note:
while plants can be rich sources of protein, their proteins are less complete than those from
animals. Vegetarian athletes need to carefully combine food to maximize protein intake. It is
recommended that vegetarian strength trainers increase their intake of complementary proteins by
about 10 percent over and above their omnivore counterparts.
while plants can be rich sources of protein, their proteins are less complete than those from
animals. Vegetarian athletes need to carefully combine food to maximize protein intake. It is
recommended that vegetarian strength trainers increase their intake of complementary proteins by
about 10 percent over and above their omnivore counterparts.
The Truth About Protein
The portions of food consumed by
Americans during each meal is 7
times that of a normal portion! Our
protein intake is pretty much off the
charts. Eat fresh frutis and
vegetables daily and drink plenty of
non-carbonated liquids. Preferably
without artificial sweeteners as they
contribute to altering the body's
metabolism!
Americans during each meal is 7
times that of a normal portion! Our
protein intake is pretty much off the
charts. Eat fresh frutis and
vegetables daily and drink plenty of
non-carbonated liquids. Preferably
without artificial sweeteners as they
contribute to altering the body's
metabolism!
Recommended reading:
Eat, Drink, and Be
Healthy; The Harvard
Medical School Guide
to Healthy Eating
by: Walter C. Willett, M.D.
Eat, Drink, and Be
Healthy; The Harvard
Medical School Guide
to Healthy Eating
by: Walter C. Willett, M.D.
 |  |  |  |  |  |