| Protein Power |
| Friday, 23 July 2010 13:10 |
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By Tony Federico
How much? According to the American College of Sports Medicine, most regular exercisers need between 1.2 and 1.7 grams (gms) of protein per kilogram (kg) of body weight daily. (Athletes might need up to 2 grams of protein per kilogram of bodyweight, and “couch potatoes” need about .8.)
Do the Math To calculate how much protein you need, convert your weight from pounds to kilograms by dividing by 2.2. Next, multiply that by the number that most closely reflects your activity level. For example a 150-pound male who works out occasionally would need between 82 and 116 grams of protein each day (150lbs/2.2 = 68kgs, 68 x 1.2 = 81.6, 68 x 1.7 = 115.6). What kind? Dietary protein can come from plants (beans, grains, nuts, seeds, vegetables) or animal (meat, eggs, fish, dairy). However, proteins are made up of smaller compounds called amino acids, and not all proteins contain the right combination. Because of this, animal proteins are considered “complete,” while plant sources, with a few exceptions (soybeans), are considered incomplete. A complete protein can be used alone, but an incomplete protein is lacking in one or more “essential” amino acids that cannot be supplied by the body. Vegetarians can get around this problem by combining multiple plant sources of protein so that the resulting mix provides “complete” protein. Beans and rice and hummus and pita bread are examples of protein combining. When? You should consume protein throughout the day to promote satisfaction and to enhance absorption. While there is no set number that applies to everyone, as a general rule, 15 to 30 grams of protein a meal is a reasonable amount. Excess protein is still extra calories (1 gram of protein = 4.1 kcal) that will eventually be turned into fat.
What about the powdered stuff? Protein supplements can feature a single type of protein such as whey, or a blend of proteins such as whey, casein and soy. Whey is the fastest absorbing protein, which makes it ideal for use after a workout. Casein is digested slowly, which creates a time-release effect. Soy protein is a good source of protein for women, but it is not recommended for men as it contains compounds that mimic the hormone estrogen. Also, be wary of “Meal Replacements” and “Weight Gainers” because they typically throw unnecessary sugar and fat into the mix. In to protein and working out? You have to try the couple's workout at Bailey's Powerhouse Gym!
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Whether it’s “too much” or “not enough,” talking about protein typically leaves people scratching their heads. Thanks to fad diets, fats and carbohydrates generally dominate our caloric conversations, while protein is unfairly ignored.
Everybody needs protein—marathon runners, bodybuilders and committed couch potatoes alike. While fats and carbs are mostly fuel, protein provides the building blocks for muscles, skin and pretty much every other structure in the body. But if you want to get the most out of this key macronutrient, you have to know the facts.
Numerous studies have shown that consuming protein after a workout helps improve recovery and reduce injuries, but the window of opportunity for these benefits is 30 to 60 minutes after exercise. An easily digestible protein supplement combined with a simple carbohydrate (think Gatorade) is ideal in this situation (see below).
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