**ATTENTION PROTEIN SKEPTICS****
Dark_Latin_Guy
Posts: 149 Member
***THIS IS A REPOST FROM BODYBUILDING.COM***
What a ripped-to-shreds, super-toned bod really needs is PROTEIN!
Attention Protein Skeptics: 5 Reasons You Need To Become A True Believer
It 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?"
Protein Powders
Protein powder is an easy way to get the protein you need! Choose from a variety of protein types and delicious flavors!
Get all your Protein Products.
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 to. 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
Beans, Grain, Legumes
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)
Quinoa
Plant Based Protein
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.
What a ripped-to-shreds, super-toned bod really needs is PROTEIN!
Attention Protein Skeptics: 5 Reasons You Need To Become A True Believer
It 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?"
Protein Powders
Protein powder is an easy way to get the protein you need! Choose from a variety of protein types and delicious flavors!
Get all your Protein Products.
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 to. 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
Beans, Grain, Legumes
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)
Quinoa
Plant Based Protein
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.
0
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Hey, Nile I read this on bodybuilding.com... This is some good stuff!!!!!!!!!0
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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.
I agree with most of what you wrote until I got to this. This is not a general rule of thumb this is your opinion and the opinion of others (where are the studies to back this up). I have also read studies that suggest that 1-1.5 grams per Kg is all you need, and there is no benefit in getting more, although more is not necessarily bad, just not necessary.
If you change your argument to 1 gram per lb of lean mass then I would be more inclined to agree with you, as you don't need to feed your fat protein, just your muscle. so if you weigh 200 and are 15% body fat you only need 170 grams, not the 200 as you are suggesting.
But hey if it works for you great, but not everyone is the same, and some people need higher carbs and if they take in this much, they would have less calories available for carbs and fat, which are both also essential. If you were 160 lbs and on a 1200 calorie diet that would be protein of 53%, which is way too much, no need to go over 30%, anything higher is considered a high protein diet, a balanced diet consists of protein from 10-30%, closer to 30% for those that workout.0 -
Lots of great information.
I'm always trying to explain this to my friends. They compliment me on how toned my legs are looking, but laugh at the jar of protein powder in my kitchen.0 -
Thank you thank you thank you!! You have cleared al doubt in my mind when it comes to protein and bulking up. I am a Newbie to eating more protein and have started by eating low fat greek yougart, eggs, nuts, and low fat string cheese. I love nuts but now that you mentioned that they are incomplete I understand why. I knew they were too good to be true. Im slowly starting to introduce this into my diet but its so hard!
Thank you again for the informative post. Your Awesome!!!0 -
Where'd you get your facts?0
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Well said and true facts are always appreciated.........
Created by MyFitnessPal.com - Free Weight Loss Tools0 -
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.
I agree with most of what you wrote until I got to this. This is not a general rule of thumb this is your opinion and the opinion of others (where are the studies to back this up). I have also read studies that suggest that 1-1.5 grams per Kg is all you need, and there is no benefit in getting more, although more is not necessarily bad, just not necessary.
If you change your argument to 1 gram per lb of lean mass then I would be more inclined to agree with you, as you don't need to feed your fat protein, just your muscle. so if you weigh 200 and are 15% body fat you only need 170 grams, not the 200 as you are suggesting.
But hey if it works for you great, but not everyone is the same, and some people need higher carbs and if they take in this much, they would have less calories available for carbs and fat, which are both also essential. If you were 160 lbs and on a 1200 calorie diet that would be protein of 53%, which is way too much, no need to go over 30%, anything higher is considered a high protein diet, a balanced diet consists of protein from 10-30%, closer to 30% for those that workout.
I like the second paragraph in this one.0 -
Thanks for posting this. Although I haev no concerns about getting bulky I was worried that I am over in my protein every day and wasn't sure if that was good or bad comapred to my ratio of fats and carbs. No I am not so worried. Thanks..!0
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bump thanks0
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You are on a roll today! Thanks! I am printing to read later.0
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Thanks for posting this, just been out pricing up protein powders as I'm starting p90x so its reassuring0
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bump = thanks0
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I've had 2 Registered Nurses and a Dietitian just recently tell me that too much protein can be bad and that you should only eat enough for your body, add a little more if you work out and adjust to your level of fitness and how hard you work out. Otherwise the protein eventually turns into sugar/fat.
http://www.1stholistic.com/Nutrition/hol_nutr_does-excess-protein-turn-to-fat.htm
I have always done higher protein foods while trying to be healthier because they keep me full longer and tend to give me more energy. But, even though the calories were low and I was exercising, the scale was not moving. My doctor mentioned maybe it was too much protein.
Maybe I should come down on the protein a little bit and add some fiber for that full factor.0 -
I believe this is very true, I focus on getting my protein in first at every meal and I use protein supplements also. For the first time in my life I reached my weight loss goal because of it. Great article Nile!0
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Awesome this is so true thanks!!!! I am a living proof that protein works!!!!0
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I love my protein (i dont eat alot of meat so its usually in powder form)
It reduces my recovery time so much.0 -
bump!0
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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.
I agree with most of what you wrote until I got to this. This is not a general rule of thumb this is your opinion and the opinion of others (where are the studies to back this up). I have also read studies that suggest that 1-1.5 grams per Kg is all you need, and there is no benefit in getting more, although more is not necessarily bad, just not necessary.
If you change your argument to 1 gram per lb of lean mass then I would be more inclined to agree with you, as you don't need to feed your fat protein, just your muscle. so if you weigh 200 and are 15% body fat you only need 170 grams, not the 200 as you are suggesting.
But hey if it works for you great, but not everyone is the same, and some people need higher carbs and if they take in this much, they would have less calories available for carbs and fat, which are both also essential. If you were 160 lbs and on a 1200 calorie diet that would be protein of 53%, which is way too much, no need to go over 30%, anything higher is considered a high protein diet, a balanced diet consists of protein from 10-30%, closer to 30% for those that workout.
http://www.ncbi.nlm.nih.gov/pubmed/19927027
There are other studies too which show levels above 35% help spare muscle loss when dieting....but I don't have them with me here at work.
With that said, the 1 gram per lb guide can get really skewed for certain people.... it would apply better toward folks who were already pretty lean. Using the example you listed above, a 160 lbs person on a 1200 calorie plan should not be using the 1 gram per pound guide. But it would be fine for someone targeting say, 2,000 calories.0 -
I always go over on protein on this site. I've lost weight, and I am far from being buff. Yay protein! It keeps you fuller longer
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Protein is also thermogenic, meaning it takes more energy to digest then what an equivalent amount of calories of fat or carbs do, another reason to include it with each meal and snack.0
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bump to read later0
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If you are going to get protein from animals, watch this movie and then go right ahead.
http://www.documentarywire.com/earthlings0 -
Excess CALORIES are stored as fat. Regardless of whether the calories come from fat, protein, or carbs. So yeah, too much protein can be stored as fat, as can too many carbs, and too much fat.I've had 2 Registered Nurses and a Dietitian just recently tell me that too much protein can be bad and that you should only eat enough for your body, add a little more if you work out and adjust to your level of fitness and how hard you work out. Otherwise the protein eventually turns into sugar/fat.
http://www.1stholistic.com/Nutrition/hol_nutr_does-excess-protein-turn-to-fat.htm
I have always done higher protein foods while trying to be healthier because they keep me full longer and tend to give me more energy. But, even though the calories were low and I was exercising, the scale was not moving. My doctor mentioned maybe it was too much protein.
Maybe I should come down on the protein a little bit and add some fiber for that full factor.0 -
I love vegans, but not when they try to shove their anti-meat agenda at me.... Just sayin.0
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I love vegans, but not when they try to shove their anti-meat agenda at me.... Just sayin.
LOL, I hear you! Those darn vegans and their save the animals view!0 -
I love vegans, but not when they try to shove their anti-meat agenda at me.... Just sayin.
+1
I honestly couldn't care less what some people's morals tell them not to eat as long as they don't assume that they are somehow above the rest of us who differ from them.
I get probably about 95% of my protein from tasty animals. :bigsmile: That's my choice, and no propaganda save the animals movies will change that.0 -
Just a quick note: Protein and fat are essentials. Carbs aren't. Your body can survive without them.But hey if it works for you great, but not everyone is the same, and some people need higher carbs and if they take in this much, they would have less calories available for carbs and fat, which are both also essential.
http://www.ajcn.org/content/75/5/951.2.full
The currently established human essential nutrients are water, energy, amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), essential fatty acids (linoleic and α-linolenic acids), vitamins (ascorbic acid, vitamin A, vitamin D, vitamin E, vitamin K, thiamine, riboflavin, niacin, vitamin B-6, pantothenic acid, folic acid, biotin, and vitamin B-12), minerals (calcium, phosphorus, magnesium, and iron), trace minerals (zinc, copper, manganese, iodine, selenium, molybdenum, and chromium), electrolytes (sodium, potassium, and chloride), and ultratrace minerals (4). (Note the absence of specific carbohydrates from this list.)0 -
You might want to read the http://en.wikipedia.org/wiki/The_China_Study_(book)
Overconsumption of proteins may not be as good as you think.0 -
You might want to read the http://en.wikipedia.org/wiki/The_China_Study_(book)
Overconsumption of proteins may not be as good as you think.
the China study has been discredited for some time now...
http://rawfoodsos.com/2010/07/07/the-china-study-fact-or-fallac/
http://freetheanimal.com/2010/07/t-colin-campbells-the-china-study-finally-exhaustively-discredited.html
http://robbwolf.com/2010/07/08/the-china-study-junk-science-and-lies/0
This discussion has been closed.
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