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The Truth about Protein Suppliments
When you look at the ads in almost any sports publication, you cannot help but notice the supplement industry is hard at work promoting protein powders, bars and shakes.
Their goal: to convince athletes they need extra protein to build muscles and recover from exercise. Never before have I talked to so many frenzied athletes bodybuilders and marathoners alike who are worried their standard diets are protein-deficient and inadequate to support their sports program. They commonly ask: Whats the best protein supplement?
My response: Why do you think you even need a protein supplement in the first place? You can easily get the protein you need through standard foods. Believe it or not, very few athletes need any type of protein supplement.
Yes, protein supplements can be helpful in certain medical situations. For example, an athlete with anorexia may be more willing to consume a protein shake than eat tuna, cottage cheese or chicken. Patients with cancer or AIDS often benefit from protein supplements if they are unable to eat well.
But I have yet to meet a healthy athlete who is unable to consume adequate protein through his or her sports diet. Hence, the purpose of this article is to look at the myths and facts surrounding protein supplements, so you can make informed decisions regarding your sports diet.
How much is enough?
Only 10% to 15% of total calories need to come from protein. Although athletes require slightly more protein than does a sedentary person, a hungry athlete tends to eat hefty meals with large portions of protein-rich foods.
That extra peanut butter sandwich, second chicken breast at dinner and taller glass of milk satisfies any and all protein needs without any supplements.
Following are recommendations for a safe, adequate protein intake:
(numbers are given for grams per pound of body weight, with an example for a 150-pound person):
Sedentary person: 0.4 gms/lb; 60 gms/150 lb person
Recreational exerciser, adult: 0.5 - 0.75, 75 -112
Competitive athlete, adult: 0.6 - 0.9, 90 - 135
Growing teenage athlete: 0.8 - 0.9, 120 - 135
Dieting athlete, reduced calories: 0.8 - 0.9, 120 - 135
Maximum for all healthy athletes: 0.9 gram/lb (2 gm/kg) Note: Protein needs change depending upon calorie intake. That is, if you are dieting to lose weight and are in calorie deficit, you will need more protein than if you are eating adequate calories. Your muscles burn protein for energy when fuel is scarce.
Example: If you weigh 160 pounds and want the maximum acceptable protein intake (0.9 gms pro/lb), you'd need 144 grams of protein an amount you could easily consume from a day's diet that includes 1 quart skim milk (30 gms protein), 1 can tuna (30 gms pro), and 8 ounces chicken breast (70 gms pro).
The small amounts of protein you get from the foods that fill out the rest of your diet (cereal, bread, broccoli, frozen yogurt, etc.) will bring you to more than 144 grams of protein. More protein will not be "better."
And no scientific evidence supports the idea the protein or amino acids in supplements are in any way superior to the protein from eggs, milk, lean meats, fish, soy or other ordinary foods.
Is more better?
Eating more than the recommended protein intake offers no benefits. Apart from being costly, a protein-based diet commonly displaces important carbs from the diet. That is, if you have an omelet and a protein shake for breakfast instead of cereal with banana, you'll consume fewer carbs to fuel your muscles properly.
Carbs are the primary fuel for athletes who do muscle-building resistance exercise. Once your muscles become carb-depleted, fatigue sets in and your workout is over. Your diet should provide extra carbs, not extra protein.
If you consume too much protein from supplements, you may also fail to invest in optimal health. For example, I had one client who daily ate five protein shakes and four protein bars to the exclusion of standard food. Displacing natural foods with engineered foods (such as protein supplements) limits your intake of the vegetables, fruits, grains, fiber, phytochemicals, natural vitamins and other health-protective nutrients that Nature puts in whole foods.
Pre- and post-exercise protein
Q. I've heard I should eat a protein bar for a pre-exercise snack?
A. Protein has typically been consumed at meals, away from the time of exercise. New research suggests eating protein before you work out can optimize muscle development. Pre-exercise protein digests into amino acids that are then ready and waiting to be taken up by the muscles after a strength workout.
This does not mean you'll evolve into Charles Atlas; you'll simply optimize your body's ability to build and repair muscle at that moment.
The amount of protein needed for this benefit is tiny about 6 grams (less than 1 ounce of meat). You certainly do not need a hefty pre-exercise protein bar nor a thick steak. A yogurt, cereal with milk, or a slice of peanut butter toast will do the job just fine! A pre-exercise protein supplement is a needless expensive.
Protein source (with cost/grams of protein/cost per gram)
MetRx Big 100 Bar: $2.50, 26 grams, 9.5 cents
PowerBar ProteinPlus: $1.95, 24, 8 cents
Tuna, 6 oz can: $0.99, 30, 3.5 cents
Skim milk, 1 quart: $0.75, 32, 2.5 cents
Peanut butter, 2 tbsp: $0.15, 7, 2 cents Q. Ive heard I should I eat protein right after I exercise to enhance the speed of glycogen recovery?
A. Supposedly, eating some protein along with carbohydrates after exercise stimulates insulin, and that stimulates greater glycogen uptake. At least five carefully controlled studies have shown the addition of post-exercise protein does not offer any advantages when the athlete eats adequate calories from carbs.
My advice: If you refuel with wholesome, refreshing meals that appeal to you, you'll inevitably get the nutrients you need. Fruit and yogurt, nuts and raisins, bagel sandwich, and pasta with meat sauce are just a few popular recovery foods that offer an enjoyable combination of both protein and carbs to refuel, rebuild and repair muscles.
Copyright: Nancy Clark 7/02
Nancy Clark, MS, RD is nutrition counselor at SportsMedicine Associates in Brookline, MA. Nancy Clark's Sports Nutrition Guidebook ($23) and her new Food Guide for Marathoners: Tips for Everyday Champions ($20) are available by sending a check to Sports Nutrition Services, 830 Boylston St #205, Brookline MA 02467 or via www.nancyclarkrd.com.
Search Active and register online for an event in your area!
Get fit with top coaches! Check out Training Bible
Their goal: to convince athletes they need extra protein to build muscles and recover from exercise. Never before have I talked to so many frenzied athletes bodybuilders and marathoners alike who are worried their standard diets are protein-deficient and inadequate to support their sports program. They commonly ask: Whats the best protein supplement?
My response: Why do you think you even need a protein supplement in the first place? You can easily get the protein you need through standard foods. Believe it or not, very few athletes need any type of protein supplement.
Yes, protein supplements can be helpful in certain medical situations. For example, an athlete with anorexia may be more willing to consume a protein shake than eat tuna, cottage cheese or chicken. Patients with cancer or AIDS often benefit from protein supplements if they are unable to eat well.
But I have yet to meet a healthy athlete who is unable to consume adequate protein through his or her sports diet. Hence, the purpose of this article is to look at the myths and facts surrounding protein supplements, so you can make informed decisions regarding your sports diet.
How much is enough?
Only 10% to 15% of total calories need to come from protein. Although athletes require slightly more protein than does a sedentary person, a hungry athlete tends to eat hefty meals with large portions of protein-rich foods.
That extra peanut butter sandwich, second chicken breast at dinner and taller glass of milk satisfies any and all protein needs without any supplements.
Following are recommendations for a safe, adequate protein intake:
(numbers are given for grams per pound of body weight, with an example for a 150-pound person):
Example: If you weigh 160 pounds and want the maximum acceptable protein intake (0.9 gms pro/lb), you'd need 144 grams of protein an amount you could easily consume from a day's diet that includes 1 quart skim milk (30 gms protein), 1 can tuna (30 gms pro), and 8 ounces chicken breast (70 gms pro).
The small amounts of protein you get from the foods that fill out the rest of your diet (cereal, bread, broccoli, frozen yogurt, etc.) will bring you to more than 144 grams of protein. More protein will not be "better."
And no scientific evidence supports the idea the protein or amino acids in supplements are in any way superior to the protein from eggs, milk, lean meats, fish, soy or other ordinary foods.
Is more better?
Eating more than the recommended protein intake offers no benefits. Apart from being costly, a protein-based diet commonly displaces important carbs from the diet. That is, if you have an omelet and a protein shake for breakfast instead of cereal with banana, you'll consume fewer carbs to fuel your muscles properly.
Carbs are the primary fuel for athletes who do muscle-building resistance exercise. Once your muscles become carb-depleted, fatigue sets in and your workout is over. Your diet should provide extra carbs, not extra protein.
If you consume too much protein from supplements, you may also fail to invest in optimal health. For example, I had one client who daily ate five protein shakes and four protein bars to the exclusion of standard food. Displacing natural foods with engineered foods (such as protein supplements) limits your intake of the vegetables, fruits, grains, fiber, phytochemicals, natural vitamins and other health-protective nutrients that Nature puts in whole foods.
Pre- and post-exercise protein
Q. I've heard I should eat a protein bar for a pre-exercise snack?
A. Protein has typically been consumed at meals, away from the time of exercise. New research suggests eating protein before you work out can optimize muscle development. Pre-exercise protein digests into amino acids that are then ready and waiting to be taken up by the muscles after a strength workout.
This does not mean you'll evolve into Charles Atlas; you'll simply optimize your body's ability to build and repair muscle at that moment.
The amount of protein needed for this benefit is tiny about 6 grams (less than 1 ounce of meat). You certainly do not need a hefty pre-exercise protein bar nor a thick steak. A yogurt, cereal with milk, or a slice of peanut butter toast will do the job just fine! A pre-exercise protein supplement is a needless expensive.
Protein source (with cost/grams of protein/cost per gram)
MetRx Big 100 Bar: $2.50, 26 grams, 9.5 cents
PowerBar ProteinPlus: $1.95, 24, 8 cents
Tuna, 6 oz can: $0.99, 30, 3.5 cents
Skim milk, 1 quart: $0.75, 32, 2.5 cents
Peanut butter, 2 tbsp: $0.15, 7, 2 cents Q. Ive heard I should I eat protein right after I exercise to enhance the speed of glycogen recovery?
A. Supposedly, eating some protein along with carbohydrates after exercise stimulates insulin, and that stimulates greater glycogen uptake. At least five carefully controlled studies have shown the addition of post-exercise protein does not offer any advantages when the athlete eats adequate calories from carbs.
My advice: If you refuel with wholesome, refreshing meals that appeal to you, you'll inevitably get the nutrients you need. Fruit and yogurt, nuts and raisins, bagel sandwich, and pasta with meat sauce are just a few popular recovery foods that offer an enjoyable combination of both protein and carbs to refuel, rebuild and repair muscles.
Copyright: Nancy Clark 7/02
Nancy Clark, MS, RD is nutrition counselor at SportsMedicine Associates in Brookline, MA. Nancy Clark's Sports Nutrition Guidebook ($23) and her new Food Guide for Marathoners: Tips for Everyday Champions ($20) are available by sending a check to Sports Nutrition Services, 830 Boylston St #205, Brookline MA 02467 or via www.nancyclarkrd.com.
Search Active and register online for an event in your area! Get fit with top coaches! Check out Training Bible Another one of Our Beautiful Members...a True Bikini Body
Alicitar Welcome to Bikini Bodies and thanks
for sharing your Success with our Members and Visitors!
Friday, June 17, 2011
Just in time for Bikini Season...Bikini Bodies is offering it's Members the perfect adornment to that Perfect Body and Awesome Bikini! (A Bikini Bodies 2011 Exclusive!)
Now you can have the perfect compliment to your New 2011 Swimsuit, or even your posing suit if you are competing..
Modeled here by Aftan one of our wonderfult Members of Bikini Bodies. There chains are Anodized Aluminum so they will Never fade, tarnish, corrode, or rust even in Salt Water.
They are available in different links and in either Gold or Silver tone. The price is Only $14.99 plus shipping. If interested simply contact:
for styles and more info.
You have all worked hard all week on that perfect body, so here are a few laughs...
Tell me you haven't had a day like this????
No disrespect, but water does make you look larger!!!!
Join in on the Fun and Nominate your Best Buns of 2011 for Bikini Bodies (A Bikini Bodies 2011 Exclusive!)
So what do you have to do?
Simply, email me at BikiniBodies@gmail.com
to nominate a member. The winner must be a member.
If you want to nominate yourself and you are not a member click on the link below to join the Bikini Bodies Group.
The winner can be a female or a male member! The one with the most votes wins. The deadline for nominations is August 31st., 2011. After that date a poll will be added to the site for visitors and members of the Blog to vote. Good Luck!!
Inorder for others to vote for you, you must submit at least one buns picture, does not have to be bare. The photo can be the back of a bathingsuit, underwear, etc. (Please note, any photo submitted will be used on this site for the sole purpose of this contest and may be duplicated or changed as needed for advertisement of the contest.)
Tuesday, June 14, 2011
A Daily Act of Kindness! (A Bikini Bodies 2011 Exclusive!)
Welcome from Metro-Male
I would like to take a few moments to say to all our members and all our visitors I am truly proud of each and everyone of you! The time you take to make yourself look and feel better about yourself does not go un-noticed! I would like all of our members to take on a daily sacrifice for a cause that is worth more than Gold, one that can easily make a difference in many individuals hearts and souls. I am calling it a "Daily Act of Kindness".
We all know how hard we work to mold, process, and obtain that perfect body. We all know how many countless hours we spend at the gym trying to define a body that truly takes work that NO one, other than like members, could even fathom. We know what it is like to go to a restaurant and oreder something that we don't even want just to keep within our training diet.
Do other really know what it takes? Does anyone have a clue of what we give up, how much pain and effort we put forward, and the sacrifices we make to have a body that we feel good about?
NO ONE DOES!!! Remember that!!! Without having doing it theirself, they have no clue what
it takes. So what I want is for each and everyone of the Bikini Bodies Members to Daily pick another member and send them a Message and tell them they look Great, you are proud of them for all their hard work, and to say you truly understand their sacrifices and the work they have done has paid off!
Please do this, we all need this kind of praise. We are on Body Building . com showing pictures of ourselves to get the Kudo, the accolades and the praise we deserve for all our hard work from like individuals that know how hard it is to do what we have done.
Thanks so much,
Sincerely,
John
Metro-male
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