We need protein for various body processes. In order for us to repair body tissue, heal from injury, grow muscles, keep our immune systems healthy, have good skin tone and the list goes on. So, what is protein?
Any protein (chicken, fish, lean pork, lean beef, emu, buffalo, elk, egg whites...and the list goes on) is made up of amino acids joined together. These individual amino acids are also used in many other body processes and whole books have been written on them. For our purpose, we'll keep it simple.
Most people get by on about 50-60g of protein per day. Once you start exercising and working out or even start a great cardio plan, you are no longer MOST PEOPLE, you are now an athlete in training. You need a higher intake of protein to support muscle growth, and your increased metabolism. In general, shoot for 0.5 - 1.5 g of protein for every pound you weigh if you are working out regularly. If you want to be a professional bodybuilder you would be at the 1.5g per pound level, a regular weekend warrior looking to lean out would stay at the 0.5-0.75g per pound range.
Most importantly when increasing your protein intake, you need to increase your water intake. With protein digestion and muscle growth comes the production of nitrogen. You need to flush it out with water. Aim for 3-4 litres of fresh or bottled spring water or tap water if you are lucky to have tap water that is good to drink.
If you do not have enough protein coming in, your body will get the amino acids it needs by breaking down muscle tissue to get it. This is NOT what most athletes want! It is often very inconvenient to get the protein you need from food, so a good protein powder can be a big help. If you have the time to prepare ahead though, you should do just fine without mixing powders and drinking shakes. Either way, it's up to you.
Also, the metabolic processes to digest and process protein is double that of carbs and fat, so you will use more energy in your body by increasing your protein intake. High protein can also increase HGH output in your body. You have a better chance of losing fat and keeping it off, plain and simple.
Protein also makes you feel fuller longer. This is why we advocate 5-6 small meals a day with plenty of protein. You will cheat less. Your cravings will not be as strong. You will NOT feel hungry and you will lose body fat faster. What more could you ask for?
As with anything, check with your doctor to see of there is any reason why you should not increase your protein intake. Maybe you have a medical problem where excess protein could cause complications.
A.J. McAlendin
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