Old myths are hard to overcome. One of the biggest myths surrounding protein is that a strength training athlete needs to eat a lot of protein so that they can get bigger. This is simply not true and, in fact, too much protein may be dangerous to their efforts. The strength training athlete needs to follow the same diet plan as the endurance athlete. Those who are training for improved endurance eat a diet that is higher in carbohydrates, lower in fat and moderate in proteins. The strength athletes tend to eat a diet that is higher in protein and fat and lower in carbohydrates, sticking to the erroneous belief that carbs are the enemy.
Digestion and Nutritional Differences
The body digests fat easiest and first. Carbohydrates are digested next and may depend on the type. Simple carbs (white bread, white sugars) are fast and easy to digest by the body and can lead to an insulin surge that will lead to increased fat storage. Complex carbohydrates are more slowly absorbed by the body and should be the main source of carbs in the diet. Protein takes the most effort by the body and will be digested last. It is another myth that protein is never stored as fat – it does not matter what the source; if there are too many calories taken in, the body will store it as fat. Protein, because it takes longer to burn, does keep the body feeling full for longer, which in most cases will allow for smaller meals to be eaten with fewer overall calories taken in.
The body breaks down food for energy, and in some cases you can actually feel the effort in the form of heat. Each type of nutrient creates heat in the body during digestion, a process referred to as thermogenesis. Meal-induced thermogenesis is around 8% for the average person following a normal diet. Those who are eating a reduced-calorie diet plan may only have thermogenesis of 4-5%. Fat can increase the thermic effect by 3%, carbs by 10% and protein will cause an increase of around 30%. This effect may be felt for about three hours after the conclusion of the meal.
During a workout, the body turns to carbohydrates to fuel the muscles because fat and protein cannot be oxidized fast enough, especially during the demands of a high-intensity workout. After the supply of carbohydrates are burned and depleted, the muscles will turn to glycogen, which is stored by the body as a secondary energy source. If the glycogen stores are full or are not used by the body, the body will simply move them to storage as fat (Source: Quinn 2007)
The experts suggest that the upper limit for protein intake is around 35% of the daily calories, even for the elite athlete (Source: The American Journal of Clinical Nutrition). Whether you are an athlete or not, you have to make sure that you are getting the right amount of protein, carbohydrates and fat to keep you as healthy and strong as possible.
A Better Athletic Diet Plan
A better concept for the strength training athlete would be to follow the lead of the endurance athlete, which is taking in 12-15% protein, 25-30% fat and 55-65% carbohydrates. The actual needs of each athlete, weekend warrior or non-athlete are individual and each person must evaluate what does and does not work for them (Source: Quinn, 2007).
Both the American Heart Association and the American Journal of Clinical Nutrition warn against too much protein for the number of health risks that it may present. Not only does too much protein increase the possibility of a number of diseases and conditions, it can also hurt the performance of the athlete and may not be nearly as beneficial as it has been thought to be.
Too Much Protein
Exceeding the upper recommended limit of protein intake can cause serious problems. It can hurt the performance of the athlete by:
– Depleting the supply of glycogen in the muscles and liver. In addition to serving as stored energy in the muscles, glycogen helps the muscles to retain water.
– Decreasing endurance (you won’t be able to work out as long)
– Decreasing maximum effort (you won’t be able to work out as hard)
– Severely lowering the serum glucose levels, which in turn can lead to hypoglycemia. It is interesting to note that men are less able to tolerate the effects of hypoglycemia than women are.
In addition, too much protein may also cause problems, not only for the athlete but the general public as well by:
– Increasing the risk of some kinds of cancer.
– Increasing calcium excretion, which increases the risk of osteoporosis.
– Keeping the body from absorbing and using some vitamins, minerals, fiber and phytochemicals correctly.
Finally, excess protein may cause problems for people with the following conditions:
– May keep diabetics from keeping their blood sugars leveled out.
– May increase the problems that psoriasis sufferers feel due to their condition.
– May cause complications for those with kidney disease, including an increased risk of kidney stones.
– Whey-based protein may cause liver damage.
– Some protein supplements may cause allergies.
– An all-liquid protein diet increases the risk of gall stones.
– May cause damage to the pancreas and the spleen.
Protein Supplements
Those who are not getting enough protein based on their needs may consider adding a supplement to their daily food intake. A supplement can be a great way not only to increase protein, but also to replace less healthy snacks and meals, especially on the run. People are busier ever been and many people are not taking the time to eat good, healthy foods. Grabbing a protein supplement can keep the eating plan on track by keeping you full for longer and providing you with the energy to power through your day. It is suggested that if you are going to be exercising at high intensity or for longer than thirty minutes, that you have a protein/carb drink or snack before and after and ,of course, make sure that you are staying well hydrated throughout. Good supplement choices include:
– Protein powders, including whey, soy, rice and egg
– Protein shakes
– Protein pudding snacks
– Liquid protein shots
– Protein bars
Read the ingredients and make sure that you know exactly what you are getting. Profect, the liquid protein supplement shot from Protica is made with high quality ingredients and has more protein per fluid ounce than other brands. It is only 100 calories per serving and is available in a number of flavors. Profect is also available in a number of other sizes, each with high quality protein and the same flavors.
For athletes who want to stay away from artificial ingredients or potential allergens, there is an additional supplement type from Protica called Proasis, the first all-natural liquid supplement. It is lactose-, egg-, wheat- and gluten-free and has no genetically modified organisms at all.
Another option for a pre- or post-workout drink is milk, especially chocolate milk, which has around 9 grams of protein in the average glass and provides 31% of the daily needs of calcium. Chocolate milk, considered to be one of the optimal drinks for the athlete, includes a blend of protein and carbohydrates to help the body with the recovery period, which is important for preventing muscle breakdown (Source: Marano, 2007).
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein supplements for cancer patients. You can learn more at Protica Research – Copyright