Lifting weights is a great form of exercise for everyone at any age or health level. Even seniors with limited range of motion can get some benefit from light strength training as long as their doctor approves. There are varying levels of strength training, from the woman who adds five-pound dumbbells to her workout routine all the way up to the bodybuilders who are building huge and powerful bodies through hours of lifting ultra heavy weights.
It is a very common myth that bodybuilders get their huge muscles from eating large amounts of protein. Instead, they need to get the right amount of protein, owing the rest of their bulk to the amount of work that they do and their genetic predispositions to building lean muscle mass.
When You Eat Is as Important as What You Eat
There have always been many different battles about food and body builders. The war wages on about what should be eaten, how much of it and exactly when the food should be eaten. If you are eating a heavy meal just before you work out, no matter what kind of workout you are trying for, you can end up with major physical problems including an upset stomach, cramping and occasionally diarrhea. Think about it: Right after you are done eating, your body is going to be involved in the process of digestion. The more food you have put into your system, the harder your body will have to work to process it, which takes a lot of energy to do. If you are digesting food at the same time that you are working out, your body will experience serious competition for the energy that is coursing through your system.
If you do not eat anything at all before you exercise, you might find yourself feeling weak, tired and even faint. You also put yourself at a higher risk for injuries if you are working out on very low blood sugar levels.
The logical conclusion then is to avoid the all-or-nothing mentality, opting for a small snack sized meal that can fuel your workout without dragging you down or making you feel sick in any way.
Food for the Recovery Period
The recovery period is the time right after the workout has concluded. This is the time when the body needs to be refueled following the workout that it has just been put through. To keep the body from turning to your muscles for fuel following a workout, it is important to give it a new energy source. One of the best foods for a post workout recovery is a glass of chocolate milk, which provides both carbohydrates and proteins. Another good source is Profect, a protein supplement from Protica that provides 25 grams of protein per 100 calorie serving.
The Myth of Protein and Weightlifting
The longstanding belief that protein is the most important factor in a weightlifter’s diet is not true. The amount of protein that a weightlifter needs is not always that much higher than the average person of comparable size. The factors of height, weight and activity level set the amount of protein that is needed in their diet. Those who are doing extreme lifting will increase their rate of protein synthesis and breakdown for as long as twenty-four hours after a workout, which means if they do not supply their body with new protein sources during the recovery period, the breakdown will exceed synthesis; lean muscle mass will be destroyed as a result.
How much protein is actually needed for the athlete depends on body size and makeup and the amount of exercise they are getting. It is suggested that protein should be consumed at a rate of 1.2 to 1.7 grams per kilogram of body weight, again depending on these factors.
The Problem with Too Much Protein
As important as protein is in the diet, too much protein in the overall diet can be counterproductive for the athlete. Protein is the hardest nutrient for the body to digest, meaning that it cannot be processed by the body fast enough for the demands of a higher intensity workout. There are a number of ways that a high protein diet can harm an athlete, including lowering their endurance, their maximum effort and leading to hypoglycemia. High protein in the diet can also decrease muscle glycogen in the muscles and the liver. A high protein diet may also increase the chance of dehydration in athletes as well.
The Best Protein Sources
Protein comes from a number of sources in the animal and plant worlds. Animal based proteins include meats, dairy foods and fish. Plant based proteins include rice, grains, soy and soy products. The food that is deemed the ideal protein source is the egg because all grams of protein that are available in the egg are digested and used by the body. There are some protein sources that are better than others, just as some are worse than others. Making sure that you are choosing the foods that are low in fat and cholesterol is important when choosing protein sources, even for the athlete.
There are good and bad protein sources. Red meat, while high in protein, is also high in saturated fat and artery clogging cholesterol. Other meats are better sources of protein and have lower calorie counts per serving. Opting for the healthier protein source is a better idea no matter what type of athlete you are.
Hockey, Weight Training and Protein: A Case Study
Tim is a goalie on his local hockey team. His team plays two games a day, twice per week. Unlike the other players, Tim is out there on his skates in full gear for a full sixty-minute game. Because he wanted to bulk up a little bit, he started lifting weights three to four times a week on days other than game day. He has also changed his diet to lower the fat that he gets, but slightly increase his protein intake. Before his workout, Tim drinks Profect which keeps him fueled up. He has also found that he is enjoying using Profect just before he suits up and hits the ice for a game.
In addition, he also uses Profect as a between meal snack on those days that he considers to be his break days. He especially loves the Blue Raspberry Swirl and the Ruby Melon Twist flavors.
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 shots for dialysis patients. You can learn more at Protica Research – Copyright