Protein

The last two weeks I’ve written truths about fat. So let me provide equal time to another macro-nutrient….Protein. First, let me try and illuminate some truths about how much protein we need. The “current” recommended daily intake of protein is 56 grams daily. Well I guess this paltry amount would work if you are a lard ass and don’t actually do anything. But since this e-mail goes out to all our clients who are working out, you definitely need more. Most adults would benefit from eating much more than this. And this benefit goes beyond building muscles. Protein DULLS hunger! That’s a big benefit alone. But it also help prevent diabetes and heart disease. Be honest with your workout regimen, the more you workout and the more your intensity increases within these workouts, the more protein you need. If you couple that with the fact that you also want to lose weight, then you need anywhere from .60-.80 grams of protein per pound of body weight. And please don’t think the “extra” protein will wreck havoc with your kidneys, it wont. It will just be burned off as energy as you workout. The next illuminated truth about protein is that all protein is not the same. Animal protein is complete protein. It contains the correct proportions of the essential amino acids your body can’t synthesize on its own. (These would be: Arginine, Isoleucine, leucine, valine, histidine, and a few more trace amino acids) There are also proteins called nonessential amino acids that the body does manufacture on its own. (There are about 10 of these aminos). But just because our bodies do make these aminos, it would still benefit us to supplement to ensure that the body gets sufficient levels to maximize their benefits. But don’t despair all vegetarians out there! You can still build complete protein from plant based foods. You need to combine legumes, nuts and grains at one meal or over the course of a day. There is a caveat to this though, you need to consume 20%-25% more plant based protein to reap the rewards of animal based protein. Also take note that beans and legumes are made up of carbs, which would make it harder to lose weight. Vegetarians just have to be more diligent in their selection and the amounts of protein they consume. There is more to come concerning protein….stay tuned next week and I’ll talk about timing, workouts, and powders. Robert J. Caltabiano, IFBB Pro Roberts One on One Fitness Studio 17 Ravine Road Malvern, PA 19355 610.296.8505 www.robertsoneonone.com This is where fit happens