How Much Protein Do I Need
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By :
Daniel Anderson
Submitted
2009-10-21 12:38:08 |
With all the talk about fat and carbs it seems that the importance of protein has been forgotten or at the very least neglected. The fact is that we need amino acid protein to help recover and rebuild our bodies after the day to day stresses of life.
Protein is one of the three main macro nutrients (Carbohydrate, Protein and Fat).
Its role in the body is as important as any other single factor and without it your body can suffer devastating ill health effects.
The question of how much protein do I need daily is completely dependent on your lifestyle and the need for your body to repair.
There are many differing varieties of protein, but they all essentially perform the same task - Heal, repair and recover.
Lessons From Others
It's almost ironic that bodybuilders who by much of society are (unfairly) considered "not as smart", are more educated about the vital importance of protein than anyone else in the world.
As serious bodybuilders lift weights and breakdown muscle tissue, they understand that without adequate levels of protein replenishment that they in essence are wasting their time - Without protein the muscles can't repair and grow.
What Can We Learn From This?
What can we take away from bodybuilder's reliance on the importance of protein? - Well the most obvious thing is without it we can't repair our bodies and it's not just from the athletic pursuits that cause tissue damage, other things such as skin cuts and hair damage also require protein to fix and repair.
How Much Protein Do I Need A Day?
Each nutrient has an R.D.A (recommended daily allowance), but these are the bare minimums. People with active lifestyles including sports and physical pursuits are naturally going to require more.
If you want to ensure that you never lack this essential nutrient it's wise to consume at least 30% more than the R.D.A as an insurance against protein degradation.
Protein Degradation - An Athletes Nightmare
What happens when you don't consume enough protein? - Enter protein degradation. This occurs when your body needs protein for daily repairs and doesn't have an adequate intake from the food you consume and has to start breaking down precious muscle tissue to find the protein it needs.
When your body starts to hunt down extra, necessary protein for repairs the resultant muscle catabolism means that your lose much needed dense muscularity (the fat burning furnace) and end up in effect shrinking your muscle cells.
This isn't just an athlete's nightmare - It's anyone who values their physique.
When you don't consume enough protein you become catabolic and as your muscles are broken down into amino acids, you can suffer side effects such as "the shakes" and dizziness. Your hair can become brittle and your skin dry and leathery.
None of these things have to happen if you place adequate priority on the importance of protein.
Minimums For Athletes
Hard training sports people and weight trainers need more than your "average couch potato" and as such there is a general rule of thumb in the sporting fraternity for protein intake based on your weight.
The vital amino acids found in protein are absolutely vital to recovery, so the need for this amino acid protein is well known and the rules are adhered to religiously.
The formula is 1 gram of protein for every pound you weigh or 2.2 grams for every kilogram you weigh.
This rule has served many high profile sporting athletes well and as it is weight based is a good "one size fits all" type solution.
Good Sources Of Protein
If you have decided to take on board the importance of protein and start to look for high quality sources then here are the basic staples of the highest, most prized sources:
*Lean Breast Chicken
*Whey Protein Powder
*Lean Red Meat
*Fish And Seafood
*Lean Pork (not salt cured)
*Low Fat Dairy (milk, yogurt and cheese)
*Egg Whites (yolks are fine in moderation)
These are the best types of protein foods to eat on a regular basis. They will keep you from becoming catabolic and will help your body repair cellular damage optimally.
How Much Protein Do I Need To Build Muscle?
Generally, what applies to athletes applies here, but for really large bodybuilders with low body fat and a far greater muscle mass the metabolic requirements might me another 20% higher even in proportion.
In Conclusion
Whilst some will argue that protein is in bread, nuts and most foods, the fact is these are not as easily absorbed by the body and often don't get absorbed at all. The need for high quality sources of protein such as fish, eggs and low fat dairy is based on their high absorption ratios that mean the body gets to hold on to most of the protein inherent of the foods.
Protein should be consumed at every meal, with a portion size similar to that of your carbohydrates. One of the major benefits of consuming regular protein is that it helps to keep the G.I level of a meal lower (resulting in better blood sugar stability).
Good health starts with placing prioritization on nutrition and realizing that protein is an important part of any nutritionally balanced solution to an excellent diet.
How Much Protein Do I Need? By Daniel Anderson
Tom Venuto's book Feed The Body - Burn The Fat, is still the single most influential and sensible way to lose body fat using the very best diet and exercises. To get this extremely hot book Click Here!
For more on weight loss, health, nutrition and muscle gain visit these articles:
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Author Resource:-
Tom Venuto's Feed The Body - Burn The Fat
If you want to burn fat off your body I can not recommend this book highly enough
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