The Truth About Protein

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!


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!


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.

Recommended reading:  Eat, Drink, and Be Healthy;  The Harvard Medical School Guide to Healthy Eating by: Walter C. Willett, M.D.
*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!
Egyptian Twist Studio of Bellydance

Bellydance Lessons and Performances with Helena (Juanita Smart)
AFAA certified Personal Trainer
Protein