Everyone needs protein, whether they work out every day or they consider the trip to the kitchen to refill their potato chip bowl all the exercise that they really need. It is important that the right amount and the right type of protein be consumed, because too much of it can be a problem under certain conditions. Contrary to popular belief, you can get fat from eating too much protein, since excess protein calories are stored just the same as anything else. To know how much protein you really need, you have to first have a good look at what it does for your body. Secondly, you have to be honest about the amount of exercise that you really get every day.
The Function of Protein in the Body
To say that protein is a very vital nutrient is not an overstatement of fact; it plays a very prominent role in every cell of the body and plays a key role in a number of very serious and very important functions. Not only does the body use protein to build and repair cells, it also breaks protein down to create enzymes, which are then used to digest food, create new cells and synthesize new enzymes and hormones. Protein is used to make neurotransmitters, which are the messenger system of the central nervous system, sending nerve messages throughout the entire body. It also builds connective tissue, cell membranes and contributes to the bone matrix. Protein works toward maintaining the fluid balance and also is part of the immune system. Antibodies are proteins. (Source: Nelson, 2009)
The hormones and enzymes that are created from the digestion of proteins work to regulate sleep, digestion and ovulation as well.
Determining Your Protein Needs
It is an absolute myth that body builders get huge based solely on their consumption of protein. They bulk up because they are genetically predisposed to get bigger, they work out several hours every day while they are in training and they know all about every aspect of nutrition from what to eat, to how much to eat of it and when they should eat. Most of the truly dedicated body builders know that they should have a small meal of protein and complex carbohydrates before they start their workout and then again immediately afterward to help with the repair and recovery process.
The average, sedentary person needs only .4 grams of protein per kilogram of body weight, while the power lifting body builder may need as much as 1.6 grams per kg of body weight. The needs of a man are slightly higher than that of a woman because the normal level of red blood cells in his body is increased, with the exception of pregnancy, when a woman’s own blood volume increases by 50%. (Source: Casey)
To determine your own weight in kilograms, divide your weight in pounds by 2.2.
There are different levels of athletes and different protein needs, too. If you do some form of light exercise, typically described as walking, light yoga or even light housekeeping, your need can range from .5 to .8 grams of protein per kg of body weight. If you are doing very active exercise, your need could go up to a full gram per kg of body weight. Very active exercise includes moderate to intense exertion done for 30-60 minutes per day, at least four days per week.
What Protein Does for Exercise and the Athlete
Everyone knows that protein is used to build lean muscle mass, but many people are not aware that the body creates some of its own protein as well. During exercise, the body’s production of protein goes down and the protein that remains is converted to free amino acids that are then used to provide energy for the working muscles. The more intense the workout, the higher the rate of protein synthesis and breakdown in the muscles, with the rate remaining elevated for up to 24 hours after the end of the workout. During this time, known as the recovery period, a new protein source must be provided for the body or its breakdown amount will exceed synthesis and will result in the loss of muscle mass. Plainly put, the body will start to eat its own muscles if it does not get a good protein source to replace and replenish what has been lost.
This potential loss of muscle mass is the reason that the serious athlete and body builder must eat before and after a workout.
Good Protein Sources for Athletes
Whey is one of the best sources of protein for the athlete for a number of reasons.
– It is the most like skeletal muscle.
– It has high levels of the amino acids arginine and lysine, both shown to stimulate the release of a growth hormone that is a naturally occurring anabolic hormone.
– It has glutamine, an amino acid that fights fatigue and the effects of overtraining.
– Whey protein isolate has 50% more leucine than soy protein isolates, which leads to the creation of more lean muscle tissue and decreased body fat.
– Increases glutathione, an antioxidant that is necessary for a healthy immune system.
– It stimulates the release of two hunger suppressing hormones (CCK and GLP-1).
– It stabilizes blood glucose levels.
– It contains the anti-microbial lactoferrin that helps with healing.
– It is the highest natural, food source of branch chain amino acids (BCAAs).
Egg protein is considered to be the perfect protein and is the standard against which all others are judged. The egg is high in glutamic acid and is also the highest in alanine, arginine, glycine and methane, all of which are crucial to building muscle.
How Protein is Evaluated
Protein is evaluated on two separate scores. The protein digestibility corrected amino acid score (PDCAA) is based on the completeness of protein. A score of 1.0 is considered to be complete. (Animal proteins are all complete). The second score is biological value (BV), which is equal to the amount of protein that is retained after digestion. The egg, which is considered to be the perfect protein, scores 100 because all protein from the egg is actually used by the body.
The Benefit of the Protein Supplement
Protein supplements are great to use before or after a workout because they are quick and easy and can be carried in a gym bag wherever you go. Make sure that the protein contained in the supplement is absorbable and that there is no added sugar or fats to interfere with the nutritional value. A good protein supplement should have high quality ingredients and be palatable. Profect, a liquid protein supplement that is small and compact, comes in a number of different flavors, and has only 100 calories per serving with no carbs, no fats and over a gram of protein. Other forms of protein supplements include the powder, the shake, the pudding and the protein bar. Again, make sure that you are reading the labels carefully so that you are not paying for protein bars that are little more than candy bars.
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 liquid for renal care patients. You can learn more at Protica Research – Copyright