Protein is essential for muscle growth and maintaining lean muscle mass. This guide teaches you about the different types of protein supplements available, what they're used for, and how to take them.
Understanding Protein Basics
What is Protein and Why is it Important?
Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats.
Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.
In addition to its muscle building properties, protein is needed:
• To keep a balanced PH level in the blood.
• For muscle tissue preservation during dieting or cuts.
• As an energy source when there are no carbohydrates available.
• To build and maintain proper hormone levels.
• For necessary chemical reactions to take place.
• To keep the body’s immune system functioning properly.
• For proper regulation of the body’s fluid balance.
Protein and Muscle Growth
Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.
When you undereat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.
When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein. Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance.
Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance.
Protein and Fat Loss
Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.
Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you undereat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make you feel weak and tired.
Protein and Recovery
Protein plays a vital role in muscle recovery and workout “rebound.” When you workout, two things happen:
1. Your muscles are depleted of glycogen.
2. Your muscles are damaged, and are in need of repair.
A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance allows your body to be in “muscle repair mode”. The faster your muscles repair, the faster you recover. Conversely, undereating protein foods creates a negative nitrogen balance. In this state, it will take longer to recover.
Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.
Protein Food Sources
Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts, grains and legumes. Small amounts of protein can also be found in fatty and starchy foods. Because protein levels in these foods are minimal, they are generally “ignored” by bodybuilders and athletes when a protein diet is structured.
Protein food sources are divided into two categories: complete and incomplete protein foods.
A complete protein food contains all essential amino acids. Animal proteins (meat) are complete protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids. These lacking amino acids vary from food source to food source.
Other plant-based complete protein foods are quinoa, hemp seed, chia seed, soybeans (including tofu, tempeh and soymilk), spirulina, amaranth, buckwheat, edamame, seitan, and beans (such as lentils and peas).
Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average serving cost far below that of beef, seafood and even chicken.
Benefits of Protein (Protein for Good Health)
Proper protein intake has numerous benefits for good health. They are:
Anabolism. Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized.
Growth Hormone Regulation. Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues.
IGF-1. IGF-1 allows muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for your body to utilize available growth hormone.
Metabolism. As stated previously, protein requires more energy to process, so inherently it boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the body to draw upon fat reserves.
Insulin. Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.
How Much Protein do I Need?
The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.
Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.
1 to 1.5 Grams of Protein per Pound of Bodyweight.
Bodyweight – Grams of Protein Required
• 125 pounds – 125 to 188 grams of protein
• 150 pounds – 150 to 225 grams of protein
• 175 pounds – 175 to 263 grams of protein
• 200 pounds – 200 to 300 grams of protein
• 225 pounds – 225 to 338 grams of protein
• 250 pounds – 250 to 375 grams of protein
20 to 40% of Daily Calories from Protein.
Calories – Grams of Protein Required
• 1500 calories – 75 to 150 grams of protein
• 2000 calories – 100 to 200 grams of protein
• 2500 calories – 125 to 250 grams of protein
• 3000 calories – 150 to 300 grams of protein
• 3500 calories – 175 to 350 grams of protein
• 4000 calories – 200 to 400 grams of protein
• 5000 calories – 250 to 500 grams of protein
References:
MuscleAndStrength.com - Expert Guide: Protein Supplements:
Original Article: http://www.muscleandstrength.com/expert-guides/protein-supplements
LiveStrong.com - Plant-Based Sources of Complete Protein for Vegetarians:
http://www.livestrong.com/article/382528-plant-based-sources-of-complete-protein-for-vegetarians/
Understanding Protein Basics
What is Protein and Why is it Important?
Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats.
Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.
In addition to its muscle building properties, protein is needed:
• To keep a balanced PH level in the blood.
• For muscle tissue preservation during dieting or cuts.
• As an energy source when there are no carbohydrates available.
• To build and maintain proper hormone levels.
• For necessary chemical reactions to take place.
• To keep the body’s immune system functioning properly.
• For proper regulation of the body’s fluid balance.
Protein and Muscle Growth
Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.
When you undereat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.
When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein. Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance.
Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance.
Protein and Fat Loss
Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.
Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you undereat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make you feel weak and tired.
Protein and Recovery
Protein plays a vital role in muscle recovery and workout “rebound.” When you workout, two things happen:
1. Your muscles are depleted of glycogen.
2. Your muscles are damaged, and are in need of repair.
A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance allows your body to be in “muscle repair mode”. The faster your muscles repair, the faster you recover. Conversely, undereating protein foods creates a negative nitrogen balance. In this state, it will take longer to recover.
Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.
Protein Food Sources
Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts, grains and legumes. Small amounts of protein can also be found in fatty and starchy foods. Because protein levels in these foods are minimal, they are generally “ignored” by bodybuilders and athletes when a protein diet is structured.
Protein food sources are divided into two categories: complete and incomplete protein foods.
A complete protein food contains all essential amino acids. Animal proteins (meat) are complete protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids. These lacking amino acids vary from food source to food source.
Other plant-based complete protein foods are quinoa, hemp seed, chia seed, soybeans (including tofu, tempeh and soymilk), spirulina, amaranth, buckwheat, edamame, seitan, and beans (such as lentils and peas).
Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average serving cost far below that of beef, seafood and even chicken.
Benefits of Protein (Protein for Good Health)
Proper protein intake has numerous benefits for good health. They are:
Anabolism. Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized.
Growth Hormone Regulation. Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues.
IGF-1. IGF-1 allows muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for your body to utilize available growth hormone.
Metabolism. As stated previously, protein requires more energy to process, so inherently it boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the body to draw upon fat reserves.
Insulin. Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.
How Much Protein do I Need?
The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.
Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.
1 to 1.5 Grams of Protein per Pound of Bodyweight.
Bodyweight – Grams of Protein Required
• 125 pounds – 125 to 188 grams of protein
• 150 pounds – 150 to 225 grams of protein
• 175 pounds – 175 to 263 grams of protein
• 200 pounds – 200 to 300 grams of protein
• 225 pounds – 225 to 338 grams of protein
• 250 pounds – 250 to 375 grams of protein
20 to 40% of Daily Calories from Protein.
Calories – Grams of Protein Required
• 1500 calories – 75 to 150 grams of protein
• 2000 calories – 100 to 200 grams of protein
• 2500 calories – 125 to 250 grams of protein
• 3000 calories – 150 to 300 grams of protein
• 3500 calories – 175 to 350 grams of protein
• 4000 calories – 200 to 400 grams of protein
• 5000 calories – 250 to 500 grams of protein
References:
MuscleAndStrength.com - Expert Guide: Protein Supplements:
Original Article: http://www.muscleandstrength.com/expert-guides/protein-supplements
LiveStrong.com - Plant-Based Sources of Complete Protein for Vegetarians:
http://www.livestrong.com/article/382528-plant-based-sources-of-complete-protein-for-vegetarians/
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