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6 Things You Need To Know About Protein

6 Things You Need To Know About Protein

Those containers of whey protein you have stacked in your closet, are they helping or hurting you? While they definitely buy you a membership card into the Jersey Shore Club, they might be better used as bed risers. The average man believes that the more protein you eat, the more muscle you’ll gain, but this is not entirely true. Before you eat your pound of grilled chicken for lunch, read on:

1. Protein is essential for you to survive.

Protein is a component of every cell, tissue, and organ in the body. When we eat protein, it is digested into amino acids, which are considered the “building blocks” of life, as they are responsible for creating all the other proteins our body needs. This is a continuous cycle, and thus your body needs protein every day. If it’s been a while since high school biology, and this seems confusing, think of a big building made out of different Lego pieces. Once that building is broken apart, you can use the pieces to build new things, just as your body does with the amino acids found in the protein you digest.

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2. Not all proteins were created equal.

Different sources of protein provide different amino acids. Foods that provide all of the essential amino acids, or ones that cannot be made by our bodies, are called complete proteins and come from animal-based foods. Meat, poultry, fish, milk, eggs, and cheese are sources of complete proteins. Incomplete proteins are low in one or more of these essential amino acids, and include foods such as beans and rice. However, you can combine these incomplete protein sources to ensure you get all of the essential amino acids you need.

3. You do not need as much protein as you think you do.

The recommended dietary allowance (RDA) for protein is 46 grams for women ages 19–70+ years of age and 56 grams from men 19–70+ years of age. This equates to 10–35% of your daily caloric intake. According to the Food and Nutrition Board, it is recommended that you consume 0.36 grams of protein for every pound of body weight. For example, if you weigh 160 pounds, you should consume 58 grams of protein per day. The 2005–2006 National Health and Nutrition Examination Study (NHANES) found that men above the age of 20 years old were consuming 101.9 grams of protein and women of the same age were taking in 70.1 grams of protein. This means that most Americans are getting almost twice the amount of protein they need.

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4. You can get a sufficient amount of protein from plants.

For those who choose to not eat meat, there are still ample ways to get your recommended daily intake of protein. Non-animal sources of meat include beans, nuts, nut butters such as peanut butter, almond milk, seeds, whole grains, and soy protein such as tofu and veggie burgers. Contrary to popular belief as well, you can be an athlete and a vegetarian. Famous vegetarian athletes include Joe Namath, Prince Fielder, and Billie Jean King.

5. More protein does not always equal more muscles.
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    Eating large levels protein does not directly equate to more muscle mass. In fact, athletes only need slightly more protein than the average individual, which they are likely getting from the increased amount of food intake. A 2004 article in the Journal of Sports Sciences, by Kevin D. Tipton and Robert R. Wolfe, states that increased protein will provide a “minimal” advantage and that lean body mass can be maintained with a large variety of protein diets. They conclude that most athletes are already meeting this requirement, thus high protein diets are not necessary.

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    6. A high-protein diet can harm you.

    Often high-protein foods, such as red meat and full-fat dairy products, contain high levels of saturated fat as well. These foods can increase the amount of bad cholesterol in your body and thus put you at a higher risk of heart disease. In people who suffer from kidney disease, high-protein diets put an extra strain on the kidneys as they attempt to eliminate the by-products of protein metabolism. Furthermore, some high-protein diets suggest limiting carbohydrate intake. This can result in a lack of other important nutrients, as well as fiber, which can cause constipation and diverticulitis.

    The information on the internet related to protein is largely dominated by websites promoting high-protein diets and supplements. The next time you read about how you should eat a bowl of whey a day with a side of bone marrow, take a look at how many supplement ads are also on the website. A balanced diet, as always, is best. Before starting any diet, though, you should talk to your healthcare professional. Now, enjoy your chicken and maybe throw in some veggies or some pasta. Your biceps will not disappear.

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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