The Basics of Protein

“You need 2 shakes a day”, no “3 shakes”, better make that “4 shakes”, sound familiar? If so, you’ve most likely spent too much time reading muscle magazines from your local newsstands. However, as the discretionary reader turns the page and views a full page advertisement for protein powder, realization of the conflict of interest should click in.

Various fitness publications commonly skew the information regarding the ideal protein requirements. The reason for misleading the readers is simple, it all relates to money. It is definitely not a coincidence that many of the magazine publishers also conveniently own supplement empires. The more protein you’re convinced to consume, the quicker you’ll go through your protein supplements.

The quicker you go through your supplements, the more frequently you replace them. This never-ending cycle is all fuelled by sales. Luckily, here at The Fitness Blueprint our primary focus is not on pumping out misleading information to fuel product sales, but rather, our focus lies on exposing the truth.

The most documented and marketable function that protein serves as a nutrient is its role in repairing, maintaining and building the body’s tissues. As we exercise and break down our muscle tissue, the need for protein during the recovery period is amplified. Because of this, trainees who undergo intense training sessions have a higher protein demand than the sedentary population. Individual protein requirements are dependant on a variety of factors. These factors include the individuals body weight, calorie consumption, training goals and the quality of the protein being ingested.

Protein quality is determined by the amount of amino acids that the source provides. Amino acids, which are the building blocks of protein, are classed as either essential or non-essential. Non-essential amino acids are the ones that we don’t have to concern ourselves with because they are self-produced. Essential amino acids however, must be consumed through our diets. Luckily, unless your a vegetarian or vegan, doing so is actually quite simple. Proteins are either classed as complete or incomplete depending on whether or not they deliver all the essential amino acids.

Complete Proteins: Complete proteins generally originate from animals.
Examples: Meat, Eggs, Fish, Dairy Products & Whey Protein

Incomplete Proteins: Examples of incomplete proteins are Grains, Beans Vegetables & Soy Protein Products. Vegetarians must utilize a variety of different protein sources in order to accumulate all the necessary amino acids required on a daily basis. Out of the twenty different amino acids, only nine of them need to be orally consumed. Relating back to intake requirements in relation to the quality of the protein being ingested, eating primarily incomplete proteins results with the trainee having to consume a higher overall amount in attempts to meet the amino acid requirements.

Protein Requirements

Bodybuilders

If building lean mass is the primary goal of the trainee, it must first be understood that excess protein does not build muscle. Tactical training techniques in combination with sound nutrition and adequate recovery is what builds muscle. With that being said, to date, there has been no scientific data proving that protein consumption in excess of 0.9 grams per pound of bodyweight offers any additional benefit. To ensure adequate intake, eating slightly beyond that will not result in any adverse effects. However, protein in excess, which is recommended by many fitness publications, not only wastes money but burdens the kidneys with the frequent elimination of excess nitrogen through urea in the urine. This frequent urination may also lead to dehydration.

Endurance Athletes

Although our primary source of energy comes from the muscle glycogen from carbohydrates, energy contribution from protein can range from 5-10%.This is particularly true if the activity spans over a long duration and the glycogen stores become depleted. The protein requirement required to repair tissues and replace the amino acids that are utilized as fuel during endurance activity is slightly less than the amount required for bodybuilders. According to the National Strength and Conditioning Association – a leading authority on fitness, endurance athletes require between 0.45 & 0.8 grams of protein per pound of body weight. These numbers are dependant on the overall calorie intake in combination with the duration of physical activity.

Sedentary Adults

The term sedentary refers to those who do not participate in intense physical activity. For this inactive demographic, 0.4 grams of protein per pound of bodyweight will meet the daily requirements needed to maintain optimal function. This easy-to-consume recommendation allows for the formation of disease antibodies, the growth of nails and hair, and all the other benefits associated with adequate protein intake.

Vegetarians

Since vegetarians don’t eat meat and vegans don’t eat anything originating from an animal, ingesting adequate amounts of protein may pose a challenge. Protein quality is also an issue. As mentioned above, the majority of vegetarian options are classed as incomplete proteins. Because of this, a systematic approach must be taken to ensure that the all the necessary amino acids are consumed. In general, eating a mixture of beans and grains throughout the day will usually provide all the necessary amino acids. Supplementing with soy protein is also a simple, yet effective method for vegetarians to meet their daily requirements. In addition to the extra protein that soy supplementation provides, soy has also been shown to prevent both cancer and heart disease (both major health issues that plague our society). The cancer prevention (particularly breast cancer), is a direct result of the elevated estrogen levels associated with soy protein supplementation.

Dieting With Protein

Every single one of the fad diets cluttering the fitness industry shares a common denominator. The shared similarity is a negative calorie balance. A negative calorie balance simply refers to when the individual expends more calories than he/she is consuming. This calorie deficit is in actuality, the only way to lose weight. Unfortunately, in conditions of a negative calorie balance, protein can be metabolized and utilized as an energy source. Because of this, the protein requirement is increased. While cutting calories, it is important to ensure that adequate protein is consumed to prevent the negative effects associated with deficiency.

Protein Tips

Due to the preparation time of several high protein meals, consuming adequate amounts can pose quite a challenge, particularly for those who have a busy lifestyle. Profiled below are some tips and snack ideas that will make meeting the daily requirement a little more convenient.

• Powders and bars offer a quick and easy way add 20-30 grams high quality protein.
• Lean turkey sticks provide 6 grams of protein per every 1 gram of fat. Watch out for the sodium though.
• Eliminate the fat associated with eggs by removing the majority of the yolks. Each egg white yields approximately 3grams of protein. Its counterpart, the yolk, yields the same amount of protein but is accompanied by 3 grams of fat. If taste reduction is a concern, it should be noted that it takes a minimal amount of yolks to maintain a similar taste.
• Pre-cook your chicken in high quantities. Then, when your craving a snack, microwave the chicken for approximately sixty seconds. Once heated, the chicken can be spread over a bed of multi-grain rice, used as sandwich content, or eaten in a variety of other ways.
• If there isn’t a microwave is available, creating a chicken salad and garnishing it with low fat dressing is always an excellent choice.