Protein in the Diet.
- Protein can be found mainly in nuts, beans, fish, legumes, and dairy products. The highest amounts of protein are found in meat, 20-25% and an egg is a complete protein.
- Protein Powders are used for building muscle in workouts and the most common are whey, soy, and casein. Whey is the most popular because it is water soluble.
- Whey is about 20% of the protein found in milk and is easily to digest and contains all essential amino acids.
- Casein makes up the rest of the protein in milk, about 80%, but is not digested as easily as whey. It is digested much slower and results in feeling full longer.
- Soy is used as a popular protein source for vegans and vegetarians and comes from soybeans.
- Hemp seeds are a very good source of protein as well, they contain all essential amino acids.
- Essential amino acids are the protein humans need to consume through diet, and non-essential amino acids are the protein our bodies already make.
How protein functions in the body..
Protein is made up of chains of amino acids. Protein is important for the transport of nutrients through the blood, production of hormones, enzymes and act as antibodies to protect the immune system. Protein is also essential for new cell growth and development and cell repair. Basically, proteins are necessary for our bodies to function properly.
Proteins play a major role in building muscle. Protein makes up skeletal muscle and it is responsible for repairing muscles after exercise. The body is constantly going through a process called protein turnover. Protein turnover means that the body is continuously undergoing protein synthesis and protein degradation (breakdown) to keep the body in homeostasis (in balance). Production of protein and degradation of protein always depends on the level of nitrogen in the body. Nitrogen is gained in the body through consumption of proteins, when there is a positive nitrogen balance, it means there is a gain in protein in the body. A negative nitrogen balance occurs when protein is lost. After a workout, protein gets broken down and results in a negative nitrogen balance. However, for muscle growth and repair after exercise, production of protein needs to be greater than protein breakdown for a long period of time. Therefore, consuming the correct amount of protein before and after exercising is essential for building muscle properly. The major point to grasp from this information is to increase protein intake based on the amount of exercise achieved so that protein synthesis can increase which will result in muscle gain! |
Recommendation/Dosage of Protein
The Recommended Dietary Amount (RDA) of protein varies based on age, gender, and physical activity level. The RDA is around 0.8g/kg per body weight per day for the average individual, however, athletes need more protein because their muscle fibers undergo more micro tears and the extra protein prevents the body from a negative nitrogen balance which would lead to slow muscle growth and muscle fatigue. Athletes are recommended to consume 1.2-2.0g/kg per body weight per day of protein and even more for body builders, around 1.7-2.0g/kg per body weight per day. There is an increase in protein breakdown in endurance athletes, so it is important for runners to consume the adequate amounts of protein as well as weight lifters.
It is possible to consume to much protein which could result in dehydration and loss of calcium, therefore, it may not be necessary to take protein powder if the RDA is being met through regular diet. Exceeding the limit of protein necessary will not increase lean muscle mass gained in the body, in fact, the excess protein most likely will become stored as fat.
It is possible to consume to much protein which could result in dehydration and loss of calcium, therefore, it may not be necessary to take protein powder if the RDA is being met through regular diet. Exceeding the limit of protein necessary will not increase lean muscle mass gained in the body, in fact, the excess protein most likely will become stored as fat.
Always read the label!
Many of the protein powders on the shelf contain many ingredients and some may not be FDA approved. If the nutrition label on the back of the bottle says "proprietary blend," then there is no way to know the quantity of a certain ingredient in the mix. It is important to look for protein powders that state the amount of ingredients in order and proper dosage and nutritional value. It is recommended to research multiple protein powders before choosing one and looking up what each ingredient means, therefore, you are aware of what is going to be ingested. It may be helpful to get the opinion of a sports nutritionist or dietician when deciding on the proper protein powder.
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Myths
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Protein Powder is essential for an athlete to reach the recommended dietary amount of protein.
Protein Powder will give you muscle even if you don't workout.
All protein is absorbed the same way.
Protein Powder makes you fat.
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an Alternative protein powder
Protein powder can be organic through the use of ground up hemp seeds as the source. Hemp seeds come from the hemp plant, although it is part of the cannabis family, it is not used in the same way. Hemp seeds are protein rich containing all essential amino acids that you need to build and repair muscle. Hemp is not only a complete protein but also a good source of fiber and omega-3 fatty acids. Hemp protein powder can be used in the exact same way other powders are used and without containing added chemicals or unknown ingredients. One ounce of hemp protein powder contains 14 grams of protein, 4 grams of fiber, and about 1 gram of omega-3. Hemp protein powder is a great, organic alternative powder to use for building muscle.