Protein Intake

HOW MUCH PROTEIN SHOULD I TAKE IN A DAY?
This is a very confusing question. I have been in the business of fitness and sports for over 21 years and every time I pick up an article it is a little different. What this confusion does is backs my argument that everyone is different and your program needs to be "goal specific". There is no set amount that works for every individual and with every meal plan. I would like to give you a good starting point here.

FIRST AND FOREMOST:
It is dire to follow a plan to the "T". You can't make adjustments without a consistant track record. We use parameters, and with parameters and guidance we can figure out what works best for you as an individual. How many times have you tried what a friend or celebrity is doing and you don't get the results. That is because it is designed for them specifically. Your body type is different, your workout intensity level and design are different, stress levels are different, and perhaps you have totally different goals. You can tell what someones goals are just by looking at their program, and he shortest distance between two points is a straight line. So if your goal and your program are in alignment, you will get there in the shortest time possible.

NOW FOR SOME NUMBERS:
I believe in feeding the lean body mass and not the total weight of the body. If we are trying to lose weight, why would we "feed the fat"? So it starts with an assessment to find out what our lean body mass is. If you are using weight resistance, as everyone should, I recommend 1 gm per lean body mass. If you are far less than this then I recommend starting at .75 and working your way up. (The body can't handle a huge increase of anything overnight). So if you weigh 165lbs and you have 30% body fat, your lean body mass is 115.5lbs. So you should be taking in ~ 115 grams of protein a day. Now this number can very from individual to individual and may change over time. If you are currently taking in 50 grams of protein a day, I would first increase to about 75 or 80grams for about a week or two and see how your body responds. If your body handles it well, I would then increase to the 115. If you workout very intense and/or with goals of gaining muscle, I would go as high as 1.5 to 2 grams of protein per lb. of lean body mass.

MORE ON PROTEIN:

HOW IMPORTANT IS PROTEIN?
Very. And it is the least thought about nutrient. Almost every client that comes to me has a deficiency in protein. If you are working out, or even living for that matter, without sufficient protein, it is like trying to build a house with no lumber. You have the workers(carbohydrates), you have the fat(blueprints), but no lumber. Think about what part of your body is made up of protein. Quoting from the nutrition almanac; "Next to water, protein is more plentiful that any other substance in the body....All the tissues, bones, and nerves are made up mostly of proteins. It is the major source of building material for muscles, blood , skin, hair, nails and internal organs, including the heart ant the brain....forms the protein base of teeth along with the material of ligaments and tendons, and is a strengthening part of arterial walls. Some hormones are proteins, notably the thyroid hormone and insulin, which control a variety of body functions such as growth, sexual development, and the rate of metabolism....Helps fight foreign substances such as viruses, bacteria, and other desease agents." Protein is so important that I use it to determine total caloric intake, carbohydrate and fat consumption. You will never get to your goals if you do not have adequate protein consumption.

SOURCES OF PROTEIN:
Meat, Fish, Poultry, Soybean products, Eggs, Whole grains, nuts and seeds. (Be careful of the fat intake on the nuts and seeds.)

I also recommend using a good protein supplement. It is difficult to get in enough protein in a busy schedule. Having a breakfast, a dinner and two shakes should meet our needs in most cases. We do carry protein here in store. If you have questions on how to find a good protein supplement I can help you with that.

Look for other articles under the "Nutrition" label