I can't seem to lose this last little bit of fat on my midsection? Why can't I grow any muscle no matter how hard I work? Why am I so sore and tired for days after my workouts? I lose weight but I don't see any more definition. If you have ever uttered any or all of these statements to yourself, then read up! These are all statements / questions that I hear from people in the gym as well as people that I encounter while moving through the world. In this article I will explain the importance of protein and why the various protein sources may be the key ingredient to your leaner more defined physique. Man cannot live by fruit, toast, oatmeal and pasta alone.
Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein. The amino acids into which proteins are broken down into maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth. The amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments / disease and hinder the bodies metabolic processes.
Waste is escorted by BCC's (Branch Chain Amino Acids found in protein) during immune function, and is later destroyed by antibodies created in the body. Human beings must consume 9 essential amino acids in order to survive. They must be consumed in your diet as they cannot be produced in the body. The remaining 13 are produced in the human body.
You must eat the right protein sources to gain the proper nutrition. Complete proteins contain all 9 of the essential amino acids. they can be found in "foods that had a face"... as well as food products made from animals. Incomplete proteins come from "plant products" beans, rice etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentleman, now that you see how important consuming protien is let's lok how much of it you should be consuming as well as what types are available.
The World Health Organization and many national Health agencies have independantly conducted studies, which (even though they differ slightly) all conclude that our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein. Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume. For more accuracy you will have to look at factors like your age, height, activity level and your build. A great calculator was created by the University of Maryland Medical Center to calculate personal protein levels based on these factors. http://www.healthcalculators.org/calculators/protein.asp
If you do not already do so READ FOOD LABELS, then buy your food uncooked, and try to cook it healthfully. If you do not take anything else from this article that last sentence is paramount. If your schedule is hectic and you are just too busy and do not have time to prepare high protein foods then bars and powders might be options that you can explore. Watch out! A lot of bars on the market are loaded with "not so good" man made additives. Avoind trans fats, aspartame, saturated fat content (over 3.5g) etc. If you can not pronounce it then it might not be the best thing for you to be consuming. The top three protein sources that we all know, hear about, and use are Whey protein powder, Soy Protein Powder and Casein Protein powder.
Whey protein powder---> Made from cows milk, seperated from (casein protein) also in milk, fat and sugar. Purity ranks from 70%-95%. Ninety five percent purity is called whey protein isolate. This is the number one popular protein because of its quick stimulation of protein synthesis. (the process that leads to muscle growth and strength gains) New research shows that it aids blood supply to the muscle. Use 30 mins. before and 30 mins. after workouts.
Soy Protein Powder---> Many benefits similar to whey, some studies show that it provides protection from certain cancers and heart disease. It starts with defatted soybeans and is usually sold in purities of 70%-90%. Soy has superior muscle recovery properties according to the International Journal of Sports Nutrition and exercise Nutrition and Exercise Nutrition. Use post workouts or use a 10-20g dosage as a meal replacement.
Casein Protein Powder---> 80% of protein in milk, sold in 90% purity called micellar casein, it doesnt mix well, digests slowly, good before bed. Mix 10-20 grams with soy and whey proteins post workout. take 20 grams before bed to aid in recovery and rejuvenation. If you are allergic to milk or soy try egg white, rice or hemp protein powders.
Including adequate amounts of protein in your diet and in various types will promote a lean, strong and well rested body. Consume protein through out the day in all of your meals to feel full and provide you with the energy to live.
Owner of Better Body Expert LLC (personal training/wellness company) Inventor of "Better Body In A Box"TM, Fitness Expert,Celebrity trainer Corporate Wellness Coach & presenter, Amateur bodybuilder & fitness model. 17 years of fitness experience as an athlete, personal trainer and Better Body mentor! For more info. on the author visit www.BetterBodyExpert.com "Everybody has better Body!"
