Protein and Amino Acids:

Protein is needed by the body for the repair and healing of tissues. Amino acids are molecules that form protein when joined together.  These amino acids are classified as either essential or nonessential. As the name implies essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine)  need to be consumed through the diet because the body cannot voluntarily produce them. Nonessential amino acids (alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tryosine) can be produced by the body and are therefore not needed through dietary means.

Stay Positive:

Animal protein is considered complete protein because foods such as meat, fish, poultry, and diary products contain all the necessary amino acids. A diet rich in complete proteins helps maintain a positive nitrogen balance (amino means nitrogen-containing). Positive nitrogen balance occurs when the body has enough amino acids to repair bodily tissues such as hair, and skin, and still has amino acids left over for growth and repair of damaged muscle tissue. A negative nitrogen balance occurs when there is insufficient dietary protein. One can surmise the havoc a negative nitrogen balance can have on the progress of an individual implementing an exercise program. Simply put without adequate amounts of protein you will not get bigger or stronger.      

How Much Do I Need?

The RDA requirement for protein is 0.8g/kg/day for individuals over the age of 18yrs. The problem is these numbers are irrespective of any physical activity for the individual.  Current research suggests endurance resistance athletes should consume 1.2- 1.4g/kg/day and resistance trained individuals may need as much as 1.6 to 1.7g/kg/day (American College of Sports Medicine, ACSM).Studies suggest that protein may account for as much as 15% of energy used during endurance activity. The resistance trained individual needs the added protein for muscle tissue repair and to maintain a hypertrophic (ability for muscle growth)

stimulus. Again, protein is the only substrate in the body that is used for growth and repair of tissue. Try to consume 20-40 grams of protein with each of your 5-6 smaller meals through out the day.       

 

Is too much protein harmful to my health?

There is very little evidence to suggest diets rich in protein cause any harmful effects to the human body. In a study examining bodybuilders with protein intakes of 1.8g/kg/day vs. well trained athletes with moderate protein intakes less than 1.0g/kg/day revealed no significant differences in kidney function between the groups.  One of the myths surrounding high protein intakes is that it causes increased calcium excretion. New studies suggest that an increase in protein may potentially improve bone mass in the elderly. 

 

Go Thermal:

When consuming food there is an increase in metabolic activity (burning calories), that is used for the transfer and digestion of the food itself. This cost effect process is called the thermic effect of food (TEF).  The three macronutrients carbohydrates, proteins and fats get metabolized differently, making the metabolic cost different. The TEF when digesting carbohydrates is 10% whereas the cost of fat is 3%. Protein is the greatest at a whopping 25 %( Sports Nutrition, a Practical Manual for Professionals, 4th edition).  Good reasons to think of the protein shake as an ideal snack. 

 

 The Protein Shake:    

Low in calories and high in protein these quick and easy to make drinks will satisfy the appetite, and help rebuild those damaged muscle fibers. The more muscle you have the more calories you burn and the higher your metabolism will be. Studies show that protein shakes consisting of whey are the best choice due to its high biological value (Pellett, PL and Young, VR. Nutritional evaluation of protein foods. United Nations University, 1980).In a nut shell the biological value is the measure of how much of the digested protein is actually used in the protein synthesis process. More whey, equals more protein synthesis, equals more fat burning, equals a slimmer you.