Let's Talk Protein

O2fitnessclubs.com

Protein in food provides the building blocks for all the body's cells and tissues, including immune cells, bones, skin and muscles.  But how much protein do you need?  Is it possible to get too much?  Let's discuss!

People trying to build muscle DO need more protein than a sedentary person... BUT...

1.  Most people already eat more than they need!
2.  It doesn't take that much more protein!

Remember, the key to building muscle is resistance training and consuming adequate calories and carbohydrate to fuel this type of training.  Adequate, but not excessive, protein is needed.

Approximately 10-35% of your total caloires should come from protein.
Sedentary Person = 0.8g/kg of body weight
Endurance Athlete (aerobic training) = 1.2-1.4g/kg of body weight
Strength Athlete (muscle training) = 1.6-1.8g/kg of body weight
*1 kilogram = 2.2 pounds

MORE IS NOT BETTER!
Excess protein (>2g/kg of body weight) cannot be stored in your body.  Instead, it is either burned inefficiently for energy or stored as fat!  Remember: your body can only digest, use and store so much in one sitting, so anything in excess will be stored as fat.

Also, excess protein can be detrimental to your health!  It can:

• Dehydrate you
• Cause excessive calcium loss from your bones
• Increase your risk for heart disease (since many high-protein foods are also high in saturated fat and cholesterol)

If you are vegetarian or vegan, it is really important to make sure you are getting adequate protein every day.  To learn more about eating complete proteins at every meal, please visit my other blog entry "Thinking About Going Meatless?".