Attention protein Skeptics!
jamie1888
Posts: 1,704 Member
From Bodybuilding.com.... 5 truths of protein from the Experts
http://www.bodybuilding.com/fun/attention-protein-skeptics.html?mcid=PE-explosive_combos_0611-proteinskeptic
Attention Protein Skeptics: 5 Reasons You Need To Become A True BelieverIt may be hard for us fitness lovers to accept, but protein skeptics still abound. The starvation-dieters, the women who think they'll get bulky, the anti-fat crew-for them, the myths and misperceptions about protein have a strong hold.
If you're like me, you may have a friend who has sworn to eating only iceberg lettuce with vinegar at every meal. In her mind, she's just calorie cutting, and she'll end up with a ripped six-pack before summer is in full swing.
Of course, I ask her, "Hey, where's the protein?" To which I get this response: "I don't need protein. I want to be thin, not bulky. I'm not a female bodybuilder, okay?"
To use a popular acronym, I say, "OMG." People still believe this crap? Well, here are 5 reasons we can give to those poor, deprived dieters to convince them that what a ripped-to-shreds, super toned bod really needs is PROTEIN.
Lesson #1:
Protein Won't Make You Bulky
Let's just get this out of the way before moving on to the benefits of protein:
Protein is only important for bodybuilders?
Women shouldn't use protein powder because they'll get bulky?
Wrong and wrong.
First of all, if you don't want to be a bodybuilder, that's okay. You won't be unless you try really, really hard.
It takes years of effort, discipline, and lucky genetics to build that kind of muscle. But, you should know that lean muscle is the foundation of some of the hottest bodies out there. Just look at Jamie Eason, Jennifer Nicole Lee, or any of the Team Bodybuilding.com athletes-women and men alike!
Second, ladies, you won't bulk up from eating protein or taking protein powder. You won't even get bulky from lifting heavy weights, bodybuilder style. You don't have the testosterone for it. Instead, you'll support lean, sexy muscle that creates a toned and curvaceous physique.
If you ate 20 chicken breasts a day, would your body grow 20 extra inches of muscle as a result? Of course not.
The muscle mass you build will largely depend on whether you're doing physical training like lifting weights. And any excess protein that isn't broken down by the body and used as an energy source (depending on how many carbs and fats you're consuming, as well as your activity level) will be stored as body fat.
Even those 10 "naked" burgers could still make you fat if you're a couch potato. Muscle tissue is largely composed of protein, but it's not where protein is stored.
The body can't physically store protein as a nutrient. It'll break protein down into its building blocks, amino acids, and either use them, store them in fat cells, or get rid of them.
Lesson #2:
High Protein Foods Won't Make You Fat
Still worried that you'll be over-consuming protein? Then learn to choose your protein wisely. Picking the right high-protein foods will actually help you shed fat and look like a cover model.
If it's the fat content you're worried about, consider this: cooked chicken breasts only have 2 to 3 grams of fat per serving; low-fat cottage cheese only contains 1 to 2 grams; even lean red meat only contains 6 to 8 grams; and egg whites and many varieties of fish are as close to fat free as you can get.
But here's a note on fat: you need it too. If you strip your diet of healthy fats then you could negatively impact hormone levels, brain function, energy levels, and more.
Olive oil on your salad, peanut butter with an apple, avocado and lemon with your salmon-all great ways to keep your body fat-happy.
Lesson #3:
Want Hunger Control? Eat Protein
Is it any wonder why "appetite suppressants" fly off the store shelves? Because being hungry sucks, and dieters want an easy solution to help them suppress cravings for chocolate, pizza, and ice cream donuts. (Wait--am I the only one who imagines that combo?)
The solution: Eat some protein with every meal and even snacks!
Protein has a different relationship with your digestive system than other foods-basically protein doesn't cause the intense spike in blood sugar that carbs do. With a smaller effect on your blood sugar comes a smaller crash. That means sustainable energy throughout the day and fewer cravings.
Protein can keep you fuller for longer, too. So skip the low-fat blueberry muffin for breakfast and opt for a three-egg omelet. You'll be giving your muscles much-needed nutrient support, helping to stabilize your blood sugar, and minimizing the chance of mind-bending food cravings.
How is that for diet support? Protein earns 10 gold stars.
Lesson #4:
Everybody Needs Protein-Even Endurance and Cardiovascular Athletes
Maybe you hate lifting weights, and you know that protein is important for weight training. But what about cardio training-biking, running, swimming, playing volleyball, and the like?
Yep, you guessed it, sista from another mista. You need protein. Endurance athletes often require even more protein than their strength-training counterparts because they are burning up so many calories during exercise.
And if you're on a diet that wouldn't adequately feed a bunny rabbit while also doing tons of cardio, your body is going to break down muscle. Even when you're a size 0, you'll look soft and stringy. Sound attractive? Maybe to a cephalopod-but the 8-beefy-armed octopus may, in fact, scorn your skinny-fat body, too.
Fact: There are 10 essential amino acids that your body needs because it can't make them. And you can get them from protein. So not only do you always need to consume some protein, but if you're burning tons of calories doing cardio, you need a lot more protein than you think.
One study that was published in the journal Sports Medicine assessed the association between protein intake and athletic performance. The study suggests that endurance athletes may require 50 to 100 percent more protein over that of what a sedentary individual requires.
Regular exercise will normally increase calories burned and muscle being broken down, so it's only normal that you'll require more protein to help re-build muscle tissue and replenish your nutrient needs.
Lesson #5:
You Should Consume 1 Gram of Protein Per Pound of Body Weight
Now let's assume everyone is in agreement: We need protein! But how much? Here's an easy rule of thumb: 1 gram of protein per pound of body weight every day. If you want to make progress with your workout program and be in the healthiest and sexiest shape of your life, protein will be an integral component.
Do a quick check over your current diet. Figure out how much protein you're getting. If you're not even coming close to 1 gram per pound per day, focus on protein-rich foods.
Some people may tell you that you should only eat 20 grams of protein in one sitting, max. But then if you only eat four meals a day, you'll fall short on your needs. While it's not recommended to eat all your daily protein requirements in one sitting, don't worry about consuming a larger dose of protein when you need it.
What's more important is that you get the protein you need in for the day. If you consume 30 grams of protein at breakfast, then your body will digest that protein faster than 50 grams.
Digestion will take place regardless of how much food is consumed. It's just a matter of how long the entire digestion process lasts.
Protein Recap: What Should You Eat?
The most concentrated forms of protein in the human diet are animal meat products, meaning you can eat a small amount and get a lot of protein, comparatively.
So to get your 1 gram of protein per pound of body weight, here's a list of great protein choices:
Lean steak
Venison
Bison
Skinless chicken breast
Skinless turkey breast
Ostrich
Fish, like Tuna and other seafood
Eggs
Dairy products like low-fat Cottage Cheese, low-fat Greek Yogurt
Some dairy products are high in fat and may not be helpful to a fat-loss diet. But others can be great options to help you lose weight and keep it off.
Tofu
Protein powders (whey, casein, soy, egg and more)
Some nuts, vegetables, and whole grains have small amounts of protein too. But often the protein found in these foods is called "incomplete" because it's missing some of the amino acids compared to foods like tofu and chicken.
However, you can still pair incomplete proteins with complete proteins to boost your protein intake.
http://www.bodybuilding.com/fun/attention-protein-skeptics.html?mcid=PE-explosive_combos_0611-proteinskeptic
Attention Protein Skeptics: 5 Reasons You Need To Become A True BelieverIt may be hard for us fitness lovers to accept, but protein skeptics still abound. The starvation-dieters, the women who think they'll get bulky, the anti-fat crew-for them, the myths and misperceptions about protein have a strong hold.
If you're like me, you may have a friend who has sworn to eating only iceberg lettuce with vinegar at every meal. In her mind, she's just calorie cutting, and she'll end up with a ripped six-pack before summer is in full swing.
Of course, I ask her, "Hey, where's the protein?" To which I get this response: "I don't need protein. I want to be thin, not bulky. I'm not a female bodybuilder, okay?"
To use a popular acronym, I say, "OMG." People still believe this crap? Well, here are 5 reasons we can give to those poor, deprived dieters to convince them that what a ripped-to-shreds, super toned bod really needs is PROTEIN.
Lesson #1:
Protein Won't Make You Bulky
Let's just get this out of the way before moving on to the benefits of protein:
Protein is only important for bodybuilders?
Women shouldn't use protein powder because they'll get bulky?
Wrong and wrong.
First of all, if you don't want to be a bodybuilder, that's okay. You won't be unless you try really, really hard.
It takes years of effort, discipline, and lucky genetics to build that kind of muscle. But, you should know that lean muscle is the foundation of some of the hottest bodies out there. Just look at Jamie Eason, Jennifer Nicole Lee, or any of the Team Bodybuilding.com athletes-women and men alike!
Second, ladies, you won't bulk up from eating protein or taking protein powder. You won't even get bulky from lifting heavy weights, bodybuilder style. You don't have the testosterone for it. Instead, you'll support lean, sexy muscle that creates a toned and curvaceous physique.
If you ate 20 chicken breasts a day, would your body grow 20 extra inches of muscle as a result? Of course not.
The muscle mass you build will largely depend on whether you're doing physical training like lifting weights. And any excess protein that isn't broken down by the body and used as an energy source (depending on how many carbs and fats you're consuming, as well as your activity level) will be stored as body fat.
Even those 10 "naked" burgers could still make you fat if you're a couch potato. Muscle tissue is largely composed of protein, but it's not where protein is stored.
The body can't physically store protein as a nutrient. It'll break protein down into its building blocks, amino acids, and either use them, store them in fat cells, or get rid of them.
Lesson #2:
High Protein Foods Won't Make You Fat
Still worried that you'll be over-consuming protein? Then learn to choose your protein wisely. Picking the right high-protein foods will actually help you shed fat and look like a cover model.
If it's the fat content you're worried about, consider this: cooked chicken breasts only have 2 to 3 grams of fat per serving; low-fat cottage cheese only contains 1 to 2 grams; even lean red meat only contains 6 to 8 grams; and egg whites and many varieties of fish are as close to fat free as you can get.
But here's a note on fat: you need it too. If you strip your diet of healthy fats then you could negatively impact hormone levels, brain function, energy levels, and more.
Olive oil on your salad, peanut butter with an apple, avocado and lemon with your salmon-all great ways to keep your body fat-happy.
Lesson #3:
Want Hunger Control? Eat Protein
Is it any wonder why "appetite suppressants" fly off the store shelves? Because being hungry sucks, and dieters want an easy solution to help them suppress cravings for chocolate, pizza, and ice cream donuts. (Wait--am I the only one who imagines that combo?)
The solution: Eat some protein with every meal and even snacks!
Protein has a different relationship with your digestive system than other foods-basically protein doesn't cause the intense spike in blood sugar that carbs do. With a smaller effect on your blood sugar comes a smaller crash. That means sustainable energy throughout the day and fewer cravings.
Protein can keep you fuller for longer, too. So skip the low-fat blueberry muffin for breakfast and opt for a three-egg omelet. You'll be giving your muscles much-needed nutrient support, helping to stabilize your blood sugar, and minimizing the chance of mind-bending food cravings.
How is that for diet support? Protein earns 10 gold stars.
Lesson #4:
Everybody Needs Protein-Even Endurance and Cardiovascular Athletes
Maybe you hate lifting weights, and you know that protein is important for weight training. But what about cardio training-biking, running, swimming, playing volleyball, and the like?
Yep, you guessed it, sista from another mista. You need protein. Endurance athletes often require even more protein than their strength-training counterparts because they are burning up so many calories during exercise.
And if you're on a diet that wouldn't adequately feed a bunny rabbit while also doing tons of cardio, your body is going to break down muscle. Even when you're a size 0, you'll look soft and stringy. Sound attractive? Maybe to a cephalopod-but the 8-beefy-armed octopus may, in fact, scorn your skinny-fat body, too.
Fact: There are 10 essential amino acids that your body needs because it can't make them. And you can get them from protein. So not only do you always need to consume some protein, but if you're burning tons of calories doing cardio, you need a lot more protein than you think.
One study that was published in the journal Sports Medicine assessed the association between protein intake and athletic performance. The study suggests that endurance athletes may require 50 to 100 percent more protein over that of what a sedentary individual requires.
Regular exercise will normally increase calories burned and muscle being broken down, so it's only normal that you'll require more protein to help re-build muscle tissue and replenish your nutrient needs.
Lesson #5:
You Should Consume 1 Gram of Protein Per Pound of Body Weight
Now let's assume everyone is in agreement: We need protein! But how much? Here's an easy rule of thumb: 1 gram of protein per pound of body weight every day. If you want to make progress with your workout program and be in the healthiest and sexiest shape of your life, protein will be an integral component.
Do a quick check over your current diet. Figure out how much protein you're getting. If you're not even coming close to 1 gram per pound per day, focus on protein-rich foods.
Some people may tell you that you should only eat 20 grams of protein in one sitting, max. But then if you only eat four meals a day, you'll fall short on your needs. While it's not recommended to eat all your daily protein requirements in one sitting, don't worry about consuming a larger dose of protein when you need it.
What's more important is that you get the protein you need in for the day. If you consume 30 grams of protein at breakfast, then your body will digest that protein faster than 50 grams.
Digestion will take place regardless of how much food is consumed. It's just a matter of how long the entire digestion process lasts.
Protein Recap: What Should You Eat?
The most concentrated forms of protein in the human diet are animal meat products, meaning you can eat a small amount and get a lot of protein, comparatively.
So to get your 1 gram of protein per pound of body weight, here's a list of great protein choices:
Lean steak
Venison
Bison
Skinless chicken breast
Skinless turkey breast
Ostrich
Fish, like Tuna and other seafood
Eggs
Dairy products like low-fat Cottage Cheese, low-fat Greek Yogurt
Some dairy products are high in fat and may not be helpful to a fat-loss diet. But others can be great options to help you lose weight and keep it off.
Tofu
Protein powders (whey, casein, soy, egg and more)
Some nuts, vegetables, and whole grains have small amounts of protein too. But often the protein found in these foods is called "incomplete" because it's missing some of the amino acids compared to foods like tofu and chicken.
However, you can still pair incomplete proteins with complete proteins to boost your protein intake.
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Replies
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Great article!! I completely agree!!! Thanks for sharing!!!0
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Thank for posting! I'm PRO-PROTEIN, but its still nice to read those types of articles.0
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Bump - i wanna read this later0
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Bump - i wanna read this later0
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Im pro protein too, but again, everyones body is different. And that is important for everyone to remember.0
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Bump! Sounds like a good read - Thanks
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I agree that protein is important but I have issue with the "1 gram of protein per pound of body weight" - this doesn't take into account someone's goals (losing weight, building muscle, etc.). Someone who is losing weight typically reduces their total calorie intake. If protein is kept at a set level (1g per pound) then the protein can easily become an excessively high % of their daily calories.
For example - I'm currently about 172 pounds. I eat 1300 cals/day plus some of my exercise calories. 172 g of protein would be about 53% of 1300 calories - which is more than I need.
It's much better to go by % of daily calories from protein - the standard range is 15-35% or so... from what I've heard/read, there's really no reason to exceed that, especially for the average Joe with no special dietary problems here on MFP.0 -
I am pro-protein, however 1g/lb of body weight is over what most people will need. 1g/lb of lean body mass is a better recommendation or 1g/kg of body weight even. Bodybuilding.com is a supplier of protein (and other) supplements so they would naturally want you to get much more protein then necessary. Always consider the source.0
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Bump to read later0
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Interesting article -- thanks for posting. I have to wonder, though, about the 1 g/lb/day. I'm working with a nutritionist who has me on a little less than half that amount. I think I'll ask her to comment on that.0
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I say this everyday! Thanks for the back up!0
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I am pro-protein, however 1g/lb of body weight is over what most people will need. 1g/lb of lean body mass is a better recommendation or 1g/kg of body weight even. Bodybuilding.com is a supplier of protein (and other) supplements so they would naturally want you to get much more protein then necessary. Always consider the source.
I agree that 1g /lb of lean body mass is a better target!0 -
bump0
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Three nutritionists have told me that it is 1g of protein per kg of weight.0
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I am no longer a skeptic.0
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I am no longer a skeptic.
LOL
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This discussion has been closed.
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