Are you confused about how to optimize your protein intake? Are you supposed to have a lot, or just a little? Well, it seems that not even the professionals can agree here.
To add fuel to the fire, the supplement industry has created even more confusion by pushing endless amounts of protein powders and shakes.
Thus, without any more delay, here is how to optimize your protein intake for the fastest rate of fat loss:
1. Its constitution: Protein is made out of amino acids. When you eat protein, it gets broken down into its constituent amino acids. Then, the digested amino acids get reassembled into the protein structures your body needs the most. The take home point here is that animal sources of protein have the best amino acid profile.
2. Its primary functions: Not only does protein make up skeletal muscle, but it’s also used to make reaction-accelerating enzymes, to make oxygen-transporting hemoglobin and to get your body to secrete satiety hormones. In fact, of all the macronutrients, protein produces the highest level of satiety.
3. Misconceptions: Perhaps the biggest misconception about protein is that having more of it while dieting spares muscle mass. In reality, having more protein actually increases the burning of muscle mass. You see, carbohydrates are the main macronutrient that spares muscle wasting.
4. What happens when you go overboard: More is not better here, not by any stretch of the imagination. Not only will a high protein intake reduce energy levels, but it will also cause your body to secrete more calcium. Not to mention, you also have to drink a lot more water when eating lots of protein.
5. The best amount: Generally speaking no more than one third of your calories should come from protein. Once you go above this amount, the negative side effects start to creep in. On the other hand, if you have to little, you could compromise recovery and not get the full “feel full” signal from your meals.
Don’t let all the conflicting information on protein confuse or discourage you. Just start taking action here immediately and course correct along the way. Stick to what is proven by research and mold the guidelines to your lifestyle!
Author Katherine Crawford, an exercise physiologist and former arm fat sufferer, teaches how to lose arm fat. Figure out how to get sexy and toned arms by exploring her website with strategic arm exercises for women now!
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