With protein products flooding the market, deciding to pick one can be harder than finding a job these days. Where do you start? Chicken breasts, tuna fish, Muscle Milk, Protein Powder. I can definitely see why some people can be turned away from protein completely. If you have friends like I do who don't know sh*t about this kind of stuff but love giving advice. Things can get a little messy even though I am allergic to bullsh*t. In this article, I am going to give you a quick synopsis of protein and hopefully make it less intimidating for you.
1. How much do I need?
The average adult is recommended to intake about 56 grams of protein daily. Remember this is for the "average" adult. Reality is you can benefit significantly from taking in more than this. Protein has some unique and beneficial qualities. Some include a reduction of hunger, prevention of obesity, diabetes, and heart disease.
The amount you need really depends on your weight and your level of exercise.
Here is an opportunity to be real with yourself. Step on a scale, look in the mirror, and be real. The individual training like an athlete can thrive on .77 grams of protein per pound of body weight. So a 180 pound man would be intaking 139 grams of protein. For an individual working out 5 days a week will thrive on .55 grams per pound of body weight.
What if I am trying to lose weight? The main concept to grasp here is maintaing and preserving calorie burning muscle mass. So an increase of protein won't put on extra weight but you will instead burn excess protein as energy. It is vital to increase protein intake with a decreased calorie diet.
2. Timing, Timing, Timing
Protein synthesis occurs every time you eat around 30 grams of protein. Your body triggers an explosion of protein synthesis that lasts about 3 hours long. In order to supplement and fuel muscle growth, you need to be consuming protein throughout your day. A common tendency is for individuals to take in a large portion of their protein at dinner. This only gives them one opportunity for synthesis.
Instead, spread your intake throughout your day. By eating protein in your major meals and snacks - such as cheese, jerky, and lowfat milk- you will be able to curb your hunger and maintain muscle growth throughout your day.
Studies show that consuming a protein rich breakfast led to consuming 200 less calories per day than those who wolfed down carb overloaded breakfasts.
3. Isn't all Protein just Protein?
Yes, a lot of foods like beans, nuts, and plants contain protein. The best sources of protein actually come from dairy products, eggs, meat, and fish. Protein derived from animals contain vital proportions of amino acids your body can't synthesize on it's own.
Beans and other sources of protein similar contain carbs! This is a factor that create more difficulties in trying to lose weight.
I have a friend who thinks just as the title of this section asks. He thinks that any protein is good, since it's protein based. This includes buffalo wings because it's chicken, chicken nuggets, country fried steaks, and anything else that is deep fried or battered in bread. The truth is calories still count. Weed out carb dense foods and start focusing on lean proteins such as eggs, low-fat milk, lean meat, fish, and yogurt. He will remain nameless, but you know who your are!
4. Protein Powders are not just for Meatheads!
Protein supplements have the upper hand in providing a quick shot of amino acids. It allows you to get in a certain amount of protein without having to spend a fortune on lean meats and other groceries. Another benefit is that it's super convenient. You can bring it with you anywhere and can use it as a meal anytime in your day for quick fuel.
Whey Protein - This is a fast absorbing, high quality protein derived from milk. You can see it absorb into your bloodstream nearly 15 min after ingestion. It is also a great source of leucine. This hormone like amino acid is an agent that actually triggers protein synthesis. Whey powders can contain nearly 10 percent of leucine where animal based products are around 5 percent.
Casein - This is a protein supplement that has a slower absorption rate. The slower absorption rate makes it vital prior to going to bed. With no food and protein intake during your 8 hours of sleep, muscle breakdown can become an issue. By consuming casein protein, you can build muscle while you sleep. Sounds pretty damn good to me.
This is a very general breakdown of protein to help you get started. If you take one thing from this article I hope it is the realization that you need to consume more protein. It's not only for Jersey Shore meatheads or beer bonging college tools. It's for anyone looking to gain lean muscle mass, lose weight, and stay healthy. If you have any questions on protein, brands of powders, supplementing for specific goals, feel free to email me or post a comment. Don't worry you can stay anonymous.
Protein MVP Starting 5
1. Tuna Fish, Turkey, Chicken
12-25 grams of protein. Half a can of tuna fish can contain up to 22 grams of protein. They don't call the Chicken of the Sea for nothing.
2. Chocolate Milk
About 16 oz of this childhood favorite can contain up to 17 grams of protein. A study in the Journal of American College of Nutrition showed that chocolate milk may be the ideal post workout beverage for building muscles. Not ideal for individuals with goals of weight loss. It can have up to 330 calories.
3. Eggs
3 eggs contain 19 grams of protein, and 232 calories. Hard boiled eggs are tasty, convenient, and can be taken anywhere!
4. Whey Protein Powder
Average 30 g scoop can contain up to 24 grams of protein for only 110 calories. Quick absorption to rapidly promote protein synthesis, muscle growth, and muscle repair.
5. Greek Yogurt
One of my personal favorites. Can contain up to 15 grams of protein for only 80 calories. Replace your the sugar packed Yoplait in your fridge with your local supermarket's brand of Greek Yogurt.
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