Wasif H's List: Protein

• Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
• There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.

  • I now know that I should have about 1-1.2 g of protein per pound of my body weight. This is a good number to know.
• Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
• This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
• Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
• Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
• If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
• Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.

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• When you think about protein supplementation, the number one type that is discussed the most is Whey Protein. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.
• Casein Protein

    

   

  This is probably the second most discussed in bodybuilding circles of how well it works when it comes to slow digesting and long lasting protein.
• Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.
• Egg Protein

    

   

  This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.
• Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.

• Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein.

   

  You have had milk since childhood unless you are lactose intolerant.

• here are two forms of milk protein.

   

  • The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed.

    The process that does this is known as ultrafiltration.

   
  • The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate.

    The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.
• Soy Protein

    

   

  Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet.

  They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets.

   

  Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!
• Beef Protein

    

   

  The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.
• The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.

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• If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
• Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
• the most important factor is the mix of carbohydrates and protein.
• The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
• No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
• Obviously, the closer you get to your workout time, the smaller the meal should be
• f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
• Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
• Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
• Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
• If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
• Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
• For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.

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• Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
• The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
• These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
• ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
• The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
• Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
• If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
• your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.

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• You can use this Protein Calculator to determine the optimum protein consumption to accomplish your goals!
• t's healthiest to divide your protein consumption into 5 or 6 meals evenly spaced throughout the day with the total amount being in the range given by the protein calculator. For more info, check out our whey and ionic whey pages.
• A good way to efficiently raise your protein intake is by drinking protein shakes or eating protein bars. Check out our full listing of Protein Powders or Low Carb Proteins for great results. Protein Bars and Protein Powders are perfect for enhancing strength and energy at your convenience.
• ifestyle/Training Goal  Daily Protein Needs    Lifestyle/Training Goal  Daily Protein Needs    Bodybuilding  1.0 - 1.6g/lb bodyweight     Endurance  0.7 - 0.9g/lb bodyweight    Power & Speed  0.9 - 1.1g/lb bodyweight     Trauma Recovery  0.9 - 1.4g/lb bodyweight    Dieting  0.35 - 1.0g/lb bodyweight     Stressed  0.45 - 0.7g/lb

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