Protein in Diet
Proteins are complex organic compounds. The basic structure
of protein is a chain of amino acids.
Diet - protein; Complete protein; Incomplete protein
Protein is the main component of muscles, organs, and glands.
Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments
are maintained with protein. Children and adolescents require protein for growth and development.
Diet - protein; Complete protein; Incomplete protein
Proteins are described as essential and nonessential proteins
or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins.
The body can make only 13 of the amino acids -- these are known
as the nonessential amino acids. They are called non-essential because the body can make them and does not need to get them
from the diet. There are 9 essential amino acids that are obtained only from food, and not made in the body.
If the protein in a food supplies enough of the essential amino
acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called
an incomplete protein.
All meat and other animal products are sources of complete proteins.
These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.
Protein in foods (such as grains, fruits, and vegetables) are
either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.
Plant proteins can be combined to include all of the essential
amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat
cereal, and corn and beans.
Diet - protein; Complete protein; Incomplete protein
A diet high in meat could lead to high cholesterol or other
diseases, such as gout. Another potential problem is that a high-protein diet may put a strain on the kidneys. Extra waste
matter, which is the end product of protein metabolism, is excreted in the urine.
A nutritionally balanced diet provides adequate protein. Vegetarians
are able to get enough protein if they eat the proper combination of plant proteins.
The amount of recommended daily protein depends upon age, medical
conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of
The following are the recommended serving sizes for protein:
- For recommended serving sizes of protein for children and adolescents,
see age appropriate diet for children
- 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion
about the size of a deck of playing cards)
- 1/2 cup of cooked dry beans, lentils, or legumes
- 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce
of lean meat
When eating poultry, prepare w/out the skin....
Amino acids are called "amino
acids" because they all contain an amino group (NH2) & a carboxyl group (COOH), which is acidic.
are described as essential & nonessential proteins or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins.
The body can make only 13 of the amino acids, these are known as the nonessential amino
acids. They're called non-essential because the body can make them & doesn't need to get them from the diet.
There are 9 essential amino acids that are obtained only from
food & not made in the body.
If the protein
in a food supplies enough of the essential amino acids, it's called a complete protein. If the protein of a food doesn't supply
all the essential amino acids, it's called an incomplete protein.
All meat &
other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk & milk products.
Protein in foods (such
as grains, fruits & vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete
Plant proteins can be combined to include all of the essential amino acids & form
a complete protein. Examples of combined, complete plant proteins are:
- wheat cereal
Below you can see the chemical
structure of two of the amino acids.
You can see that the top part
of each is identical to the other. That is true of all amino acids, the little chain at the bottom
(the H or the CH3 in these 2 amino acids) is the only thing varying from one
amino acid to the next.
In some amino
acids, the variable part can be quite large. The human body is constructed of 20 different amino
acids (there are perhaps 100 different amino acids available in nature).
As far as your body is concerned,
there are 2 different types of amino acids: essential & non-essential.
amino acids are amino acids that your body can create out of other chemicals found in your body.
acids can't be created & therefore the only way to get them is thru food. Here are the different amino acids:
- Alanine (synthesized
from pyruvic acid)
- Arginine (synthesized
from glutamic acid)
- Asparagine (synthesized
from aspartic acid)
- Aspartic Acid (synthesized
from oxaloacetic acid)
- Glutamic Acid (synthesized
from oxoglutaric acid)
- Glutamine (synthesized
from glutamic acid)
- Glycine (synthesized
from serine & threonine)
- Proline (synthesized
from glutamic acid)
- Serine (synthesized
- Tryosine (synthesized
Protein in our diets comes
from both animal & vegetable sources. Most animal sources (meat, milk, eggs) provide
what's called "complete protein," meaning that they contain all of the essential
sources usually are low on or missing certain essential amino acids.
e.g., rice is low in isoleucine & lysine. However, different
vegetable sources are deficient in different amino acids & by combining different foods you can get all of the essential
amino acids throughout the course of the day.
Some vegetable sources contain quite a bit of protein, things
like nuts, beans, soybeans, etc. are all high in protein. By combining them you can get complete coverage of all essential
The digestive system breaks all proteins down into
their amino acids so that they can enter the bloodstream. Cells then use the amino acids as building blocks.
From this discussion you can see that your body can't survive
strictly on carbohydrates. You must have protein. According to
this article, the RDA (Recommended Daily Allowance) for
protein is 0.36 grams of protein per pound of body weight.
So a 150-pound person needs 54 grams of protein per day. The
photo above is the Nutritional Facts label from a can of tuna. You can see that a can of tuna contains about 32 grams of protein
(this can has 13 grams per serving & there are 2.5 servings in the can).
A glass of milk contains about 8 grams of protein.
A slice of bread might contain 2 or 3 grams of protein. You can see that it's not that hard to meet the RDA for protein w/a
Adding Soy Protein to the Diet
For consumers interested in increasing
soy protein consumption to help reduce their risk of heart disease, health experts say they need not completely eliminate
animal-based products such as meat, poultry, and dairy foods to reap soy's benefits. While soy protein's direct effects on
cholesterol levels are well documented, replacing some animal protein with soy protein is a valuable way to lower fat intake.
"If individuals begin to substitute soy products, for example, soy burgers, for foods high in saturated fat, such as hamburgers,
there would be the added advantage of replacing saturated fat and cholesterol [in] the diet," says Alice Lichtenstein, D.Sc.,
professor of nutrition at Tufts University. Whole soy foods also are a good source of fiber, B vitamins, calcium, and omega-3
essential fatty acids, all important food components.
The American Heart Association recommends that soy products
be used in a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and lean meats. The
AHA also emphasizes that a diet to effectively lower cholesterol should consist of no more than 30 percent of total daily
calories from fat and no more than 10 percent of calories from saturated fat.
Nowadays, a huge variety of soy foods
is on shelves not only in health food stores, but increasingly in mainstream grocery stores. As the number of soy-based products
grows, it becomes increasingly easy for consumers to add enough soy to their daily diets to meet the 25-gram amount that FDA
says is beneficial to heart health. According to soybean industry figures, the numbers add up quickly when you look at the
protein contained in typical soy foods. For example:
- Four ounces of firm tofu contains 13 grams of soy protein.
- One soy "sausage" link provides 6 grams of protein.
- One soy "burger" includes 10 to 12 grams of protein.
An 8-ounce glass of plain soymilk contains 10 grams of protein.
- One soy protein bar delivers 14 grams of protein.
One-half cup of tempeh provides 19.5 grams of protein.
- And a quarter cup of roasted soy nuts contains 19 grams of soy
Though some consumers may try soy products here and there, it takes a sustained effort to eat enough to reach
the beneficial daily intake. This is especially true for those who have elevated cholesterol levels. "Dietary interventions
that can lower cholesterol are important tools for physicians," says Antonio Gotto, M.D., professor of medicine at Cornell
University, "particularly since diet is usually prescribed before medication and is continued after medical therapy is begun."
He emphasizes that in order to succeed, such diets must have enough variety that patients don't get bored and lapse back into
old eating habits. He says his experience with patients suggests that it's important to learn how to "sneak" soy into the
diet painlessly. "People think it's challenging to get a high concentration of soy into your diet," says chef and cookbook
author Dana Jacobi. "But it's actually easy to consume 25 grams [of soy protein], once you realize what a wide range of soy
products is available." For those new to soy, she recommends what she calls "good-tasting" soy foods such as smoothies, muffins
made with soy flour, protein bars, and soy nuts.
The American Diebetic Association recommends introducing soy slowly
by adding small amounts to the daily diet or mixing into existing foods. Then, once the taste and texture have become familiar,
add more. Because some soy products have a mild or even neutral flavor, it's possible to add soy to dishes and barely know
it's there. Soy flour can be used to thicken sauces and gravies. Soymilk can be added to baked goods and desserts. And tofu
takes on the flavor of whatever it is cooked in, making it suitable for stews and stir-fries. "Cook it with strong flavors
such as garlic, crushed red pepper, or ginger," says Amy Lanou, a New York-based nutritionist. "One of my favorites is tofu
sautéed with a spicy barbecue sauce." She also suggests commercial forms of baked tofu, which she says has a "cheese-like
texture and a mild, but delicious, flavor." For soy "newbies," she also recommends trying a high-quality restaurant that really
knows how to prepare soy dishes--just to see how professionals handle soy.
Soy chefs and nutritionists suggest the
following further possibilities for adding soy to the diet:
- Include soy-based beverages, muffins, sausages, yogurt,
or cream cheese at breakfast.
- Use soy deli meats, soy nut butter (similar to peanut butter), or soy cheese to make sandwiches.
- Top pizzas with soy cheese, pepperoni, sausages, or "crumbles" (similar to ground beef).
- Grill soy hot dogs, burgers,
marinated tempeh, and baked tofu.
- Cube and stir fry tofu or tempeh and add to a salad.
- Pour soymilk on cereal
and use it in cooking or to make "smoothies."
- Order soy-based dishes such as spicy bean curd and miso soup at Asian
- Eat roasted soy nuts or a soy protein bar for a snack.
Not All Proteins Are Created Equal, Part II (Soy Proteins - The Good, The Bad & The Ugly)
By Lucho Crisalle
Before discussing which proteins to use, when, and why, let's take a look at soy protein and its benefits.
show that soy offers benefits that casein and whey don't provide. This is one of the reasons why many supplement manufacturers
now combine all three proteins as a means of harvesting the benefits associated with each one.
Studies have shown
that soy may protect against cardiovascular disease, provide prevention against or relief from post-menopausal symptoms in
women, and even stimulate thyroid function in rats. We also know that Soy Protein Isolates are high in branched-chain amino
acids, glutamine, and Arginine. Since soy is a legume, soy is low in methionine, an essential amino acid. Therefore, it may
be necessary to combine it with another protein that contains methionine in adequate amounts and that is why many protein
manufacturers use soy as an ingredient in their blends (so that the many differing proteins will complement each other-whey
and casein will make up for the aminos soy is missing and vice versa).
Another benefit of using soy is that it is
priced low in comparison to casein, whey, and milk derived proteins. Soy also has the potential to help women in their postmenopausal
years; studies on the long term use have not been done as extensively with men. However, soy contains phytoestrogens, which
can act in both an estrogenic and anti-estrogenic fashion. It is the phytoestrogens that allow soy to exert its protective
benefits on postmenopausal women.
Please note that until more is understood about the effect of phytoestrogens in
men, taking more than 60 grams of soy protein per day may not be a good idea. This is especially true for children of both
sexes as giving an estrogen mimicking substance to them may lead to gynocomastia in males (breast development) as well as
hormonal imbalances and faster development in females. If the statement above, that soy has been shown to stimulate thyroid
function in rats, has you thinking of its possible fat loss qualities, think again, as recent evidence indicates that soy
may actually lower thyroid hormone levels in people (in contrast to rats).
Another thing to consider is that vegetable
proteins do not contain tertiary bonds as animal proteins do. In order for humans to be able to digest, absorb, and make use
of soy protein, it must first be broken down or "isolated." This pre-digestion process is done via solvents, which are known
to leave a residue. The solvents used to isolate or break down the soy protein create residual "non-solvent" amino acids consisting
of free form amino acids stuck to non free form amino acids.
The importance of this is that free form amino acids
are absorbed by the enterocytes (intestinal lining cells) via active diffusion. Active diffusion is another form of "lock
and key" interaction between a receptor embedded in the enterocytes' cell membrane and a specific amino acid. The amino acid
binds to the receptor and gets "actively sucked into" the enterocyte where it then gets sent to the liver via the portal vein
for release into the general circulation.
The problem with soy isolates is that the "non-solvent" amino acids (consisting
of free form amino acids stuck to non-free form amino acids) bind to the enterocyte receptors and also get "actively sucked
into" the enterocyte; however, because these aminos have non-free form amino acids stuck to their opposite end, these also
get pulled into the receptor causing intestinal perforation and damage due to their much larger molecular size. Not a good
thing, causing bleeding and compromising gut health as well as promoting a lower or suppressed immune system.
soy has been thought to contribute to Irritable Bowel Syndrome (IBS), thought to be caused by intestinal lining perforations
such as those mentioned above.
In my opinion, the benefits of using soy do not outweigh the risks. However, I will leave
this for a future discussion…
© 2007 Lucho Crisalle, RD, internationally recognized expert in nutrition created
the What Works! Ezine. Go to www.exerciseandnutritionworks.com to get your copy of our FREE REPORT "The Truth About FAT LOSS
And The Way To A Leaner You - REVEALED!
Not All Proteins Are Created Equal, Part III, (Choose Your Proteins Wisely)
By Lucho Crisalle RD
Part III in the Protein Series addresses utilization of the protein sources. So, what does all this knowledge mean to you
and how can you apply it to choose your protein wisely?
Unless you are sick, the human body should be in a state of
“homeostasis” or balance, which means that proteins are being broken down at the same time that they are being
created. Regardless of the sport or recreational fitness activities you are involved in, there is one commonality among them:
emphasizing protein synthesis or anabolism over protein breakdown or catabolism. The best way to do this is to make differing
types of protein available to you throughout the day. That is why understanding the different type of protein supplements
available on the market is a must.
Just like protein formulations vary, your goals may also vary. Regardless if you
have a difficult time putting on muscle, are someone who has no trouble putting on muscle mass, or even if you are someone
who is not interested in gaining a ton of muscle (yet want to maintain the muscle you have, such as an endurance athlete),
giving your body adequate and high quality protein on a regular basis is a must.
If your goal is to gain or maintain
muscle, adequate and steady amounts of amino acids in your blood stream can be beneficial in preventing muscle breakdown or
catabolism. The same applies if you are involved in high intensity sports such as cycling, running, marathons, triathlons,
spinning, etc. A single source Casein (calcium or potassium caseinate) throughout the day can help you maintain the muscle
you have and minimize muscle loss.
Caseinates have a slow gastric emptying time (they leave the stomach slowly) and
therefore help maintain elevated levels of amino acids for longer periods of time. These higher levels of amino acids in the
bloodstream prevent muscle breakdown. A multi-source protein with Whey Protein Concentrate (WPC) and Caseinate being among
the first ingredients (to help prevent muscle break down) would also be a great choice.
Regardless of your sport,
you want to prevent muscle breakdown (or catabolism) while maintaining hard earned muscle. If your focus is hypertrophy, or
muscle gains, you also want to capitalize on anabolism or muscle building. Unfortunately, WPC and Caseinates do not do much
for anabolism. Recent studies have shown much greater benefits of small molecular sized single source proteins (such as Whey
Protein Isolates and Hydrolyzed Whey Protein) on muscle building.
Whey Protein Isolates are a great choice for supplementing
pre and post workouts. By taking them pre-workout, you ensure a steady stream of amino acids into the bloodstream for approximately
an hour. Strength workouts should not last longer than an hour and that is why a high quality WPI is a perfect choice.
exercise, five hormones are released: Growth Hormone, Epinephrine, Nor-Epinephrine, Glucagon, and Cortisol. These five hormones
are known as “insulin blocking hormones” because when they are present in high levels in the blood stream, insulin
is not secreted.
The opposite is also true: when insulin is present in high amounts, the other five hormones are not
secreted. Insulin's job is to STORE glucose in muscle cells in the form of glycogen, and the other five hormones are in charge
of BREAKING DOWN glycogen back into glucose (in cortisol's case, breaking down muscle to turn it into glucose). Insulin is
the most anabolic hormone known to date.
After your next HIGH INTENSITY workout, try this - to make full use of insulin's
anabolic properties, wait approximately 15 to 20 minutes after your workout (this gives Growth Hormone, Epinephrine, Nor-Epinephrine,
Glucagon, and Cortisol levels time to decrease) and have the following concoction:
· 20 grams of small molecular sized
single source proteins (such as Whey Protein Isolates or Hydrolyzed Whey),
· 70 grams of high glycemic carbs,
· 10g Creatine,
· 20g Branched Chain Amino Acids,
· 300mg Alpha Lipoic Acid (ALA),
· 1000mg Vitamin
· 400-1000 IU's Vitamin E
· Blend it all together with 32-40 oz. of water
The high glycemic carbohydrates
will make your blood glucose levels skyrocket, while the Alpha Lipoic Acid will aid in insulin secretion. The increase in
insulin due to the high amounts of carbs plus the action of the ALA will shuttle everything you combined with the high glycemic
carbs into the glycogen depleted muscles forcing needed nutrients (vitamins C and E to fight free radicals); glutamine, creatine,
branched chain amino acids, and whey protein isolates/hydrolysates for incredible recovery and growth.
Thirty to forty
five minutes later your blood sugar levels will come crashing down because insulin has stored all the glucose produced by
the high glycemic shake. This is the perfect time for a regular meal such as chicken breast and brown rice and steamed vegetables
which will help prevent hypoglycemia and maintain your blood sugar levels within normal limits.
If you have no problems
putting on muscle mass, you may not need to rely on either a single source Casein (calcium or potassium caseinate) or a multi-source
protein, consisting mostly of the slow-digesting, slow-releasing proteins throughout the day to prevent catabolism. You will
however benefit from following the above-mentioned protocol of using a high quality WPI or HWP pre-workout for sustained amino
acid levels during your workouts, and post-workout along with the insulin potentiating effects of the high glycemic mixture
for maximum growth and recovery.
It should go without saying that if your weight training workouts are not high intensity
(stomach cramping, side aching-intense), you should NOT use the protocol above as it will only make you put on body fat. This
protocol is only to be used when you are certain your muscle glycogen has been depleted due to a highly intense workout. If
you use the mirrors in the gym to see if your outfit matches, you most likely do not qualify as a candidate who would benefit
from the above concoction.
Please note** If your main interest lies in endurance sports ranging from marathons to
triathlons and all other extreme racing events, you too will benefit from this protocol with one slight change: do not add
creatine into the mixture as it will increase your body weight considerably. Creatine can increase body weight anywhere from
5 to 15 pounds.
It would make no sense for someone who spends well over $6,000.00 on a bike that is half a pound lighter
than the previously owned one, to take a supplement that would increase their body weight five to fifteen pounds. If you are
an endurance athlete, it would be okay to use creatine during the off season if and when muscle gains are wanted and beneficial.
Now that I think about it, it also makes no sense that most endurance athletes do not consult with a dietitian to reduce THEIR
excess weight as well….it can be a lot less expensive than that new bike, and make them a lot faster. Several of my
clients are top class competitive cyclists and have seen faster recovery and better power output by incorporating the protocol
There are as many reasons to use a multi-source protein as there are to use a single source protein. These
vary as widely as the people using them.
It is difficult to specify exactly which protein supplement and regimen would
be best for you as an individual without having more information on your training schedule, training intensity, ability to
arrange your schedule, and many other factors. I do not believe in a “one-size-fits-all” mentality to nutrition
or training. I believe that you should monitor your results weekly to see if what you are doing is working for you. Here is
a chart I use to determine my clients' progress:
? ? Meal Plan is Perfect ?
? Eating too
many calories ?
? Not eating enough calories ?
? Not eating enough protein ?
Finally, I would like to
address a common term used in protein research known as Protein Efficiency Ratio or PER. PER is a measure of protein quality
assessed by determining how well a given protein supports weight gain in laboratory animals: namely, rats. The PER is probably
not the best rating system because it overestimates methionine needs due to the greater need for methionine in rats for hair
Protein Efficiency Ratio is based on the weight gain of a growing rat divided by its intake of a particular
food protein during the test period. The formula I shared with you earlier in this article of dividing the grams of protein
in a serving by the total grams in a serving is referred to as “protein yield per serving” and a very useful tool
to determine if your protein supplement is mostly protein or mostly useless fillers. This formula is to be used either with
multi-source proteins or single source proteins and not to be used with meal replacement powders (MRP's) or other blends that
may contain many beneficial ingredients such as essential fatty acids, creatine, glutamine, glycine, flax seeds, fiber and
the list goes on and on.
Again, best results, regardless of your fitness goals, will be seen by incorporating additional
protein to your eating plan or diet. Keep in mind that you want a quick and fast emptying protein post workout for recovery
purposes, and a slow emptying protein for satiety and hunger control.
The combinations and ways of using and benefiting
from these products is as diverse as the population reading this article. Arming you with the information and knowledge to
be able to make an educated purchase and know what to look for in a label is as priceless as your satisfaction will be once
you reach your fitness and nutrition goals.
For more information about customized nutrition programs and recommendations
for specific protein sources and supplements, you may visit our website at www.ExerciseAndNutritionWorks.com .
The Importance of Protein in your Diet by Toby Schindelbeck owner of
Max Muscle Riverside, CA
& most important change that you will make on your quest for a lean & mean body will be an increase in the amount
of Protein that you consume. This applies whether your goals are to
build muscle, burn fat, or just get into better shape.
The reason for
this increase in Protein intake is that Proteins make everything in
& on your body. That's right, everything.
Muscle is the key
word here because the amount of muscle that you have directly affects your metabolism, not to mention
The lean & hard physique that men
desire as well as the tight & toned look that women want can both be achieved by adding more muscle. The
way to add more muscle is to workout w/weights, consume adequate amounts of protein throughout the day & get enough rest. (Note to women: Working out w/weights will not make you "bulky." Testosterone causes men to get
that big, bulky look. Women, by definition, do not have enough testosterone to get that way. By putting on more muscle, you
will increase your metabolism & look more like a fitness model than a bodybuilder.)
Let me explain how this works:
Contrary to popular
belief, you don't build muscle when you workout. When you lift weights, you're actually breaking down
your muscle tissue.
working out, your body begins to repair & recover. It does this by taking Protein & breaking
it down into individual Amino Acids, then reconfiguring them & placing them wherever they need
Instead of just
rebuilding your muscle back to normal, your body super-compensates. That means that you'll be gaining muscle. This is what
happens if you have enough Protein in your system.
On the other hand, if you don't have enough Protein, your body goes into a catabolic state.
This, unfortunately, is what happens to most people. In this situation, your body doesn't have enough
Protein to rebuild, so it begins to break down your existing muscle to repair what was broken down in the gym.
isn't productive. This is the reason why so many people don't get the results they want & get disillusioned
can avoid this common mistake by simply taking in an adequate amount of Protein each & every day. Figuring out what an
"adequate" amount of Protein is for your body is fairly simple.
For a woman, it's
anywhere from a gram to a gram & a half of Protein per pound of bodyweight per day.
e.g., a 130 lb women would take her bodyweight (130),
times 1.5 & divide that by 6 (you should consume at least 5 smaller meals per day, but preferably 6-7). So it would go
like this: 130 x 1.5 = 195.
195 grams of Protein per day divided by 6 meals =
32.5 grams of Protein per meal.
For a 200-pound
man, it would figure like this: 200 x 1.5 = 300. 300 divided by 6 = 50 grams of Protein per meal.
Now, unless you
have the time to pre-prepare your meals & take them w/you, eating this many times will be next to impossible. That's why
Protein supplements are essential. Out of all the brands that I carry, the MaxPro is the best High-Protein, Low Carb shake,
bar none. (view of the author of this article)
It comes in 5 great flavors & easily mixes in
a shaker cup. It has a very thin consistency & tastes awesome w/none of that "chalky" aftertaste. Stop by the store &
we'll be happy to give you a free sample & a free shaker cup!
the biggest mistake that people make who are trying to lose body fat is to not eat enough. The human body is designed to be
fed every 3 to 4 hours; that's how our metabolism burns.
By eating only
twice or 3 times a day, you're putting your body into a fast state. When it's in this state, it's in storage mode. That means
that if you wait longer than 4 hours to eat, your body is more than likely to store the meal as
body fat, even if it is a good meal.
On the other hand,
if you eat every 4 hours & your meal is in the right ratio of macronutrients (which means higher Protein,
lower Carbs & lower Fat), your metabolism will be kicked into high gear!
You have just lit
two fires. On one fire, you toss a big fat log & let it sit for a couple of hours. The second fire, however, you feed
foot long chunks of firewood into it every 20 minutes or so. Now, which fire is going to burn hotter & more efficiently?
fire that you are constantly feeding w/the right fuel. The first fire, by the time it is dead, you'll still have half the
log leftover while the second fire is hot enough to melt glass . As far as your body is concerned, the "log" that is left
over represents what is left of that big meal you ate & will now be stored as fat.
Earlier, I said
that having more muscle will lead to a faster metabolism. This is because the only thing that powers your body is muscle.
Every action from walking to breathing & even blinking is powered by muscle. Muscle is the only part of your body that
burns calories, so the more muscle you have, the higher your metabolism will be, period.
That means that
even sitting on your butt, doing nothing, you will burn quite a few more calories if you have 5 more pounds of muscle than
you do now. Conversely, if you have less muscle mass, your metabolism will be slower.
This leads me back
to what a Fast state is. When you are in this state, it means that you have not fed your body for
at least 4 hours.
After the 4 hours
are up, as I pointed out earlier, your body tends to store whatever food hasn't been used for energy now as energy for emergencies
(which is body fat). Now, whatever energy you have for whatever you do is being supplied by muscle mass.
Yes, your body
is now sacrificing brain tissue, internal organs, skin & muscle mass to supply you w/the energy that you need to get through
your day. Talk about a vicious circle! Not only are you depriving your body of the Protein it needs to rebuild & repair
what you destroyed in the gym, but your storing record amounts of body fat & permanently lowering your metabolism by breaking
down precious muscle mass & using it for energy!
And it's not even
that great of an energy source. You'll find that, once you increase your Protein intake, you'll sleep better, recover faster
& have TONS of energy!
Choose nonfat or low fat milk dairy products rather than whole milk dairy products....
This research addresses
the nutrition & public health problem of obesity.
is the #1 public health problem in the US /over 65% of adult overweight & more than 100 million
Americans considered obese & at high risk for chronic adult diseases.
This problem has led to a
vast number of fad weight loss diets & public confusion about the roles of protein & carbohydrates in our diet.
The impact of the medical
problems & the public confusion is a loss of public confidence in the research community & a negative impact on the agricultural community particularly producers of high quality proteins including animal proteins from beef, pork & dairy.
This research project was
a component of our systematic program to evaluate the potential for diets w/reduced carbohydrates & increased high quality
protein to help adults:
- achieve ideal body weight
- lose body fat
- improve blood lipids
- improve the regulation of blood sugar (e.g. glucose
The design of our research was important because:
- our study provided a high-controlled comparison
of the currently recommended high carbohydrate diet (carbohydrate/protein = 3.5) w/a reduced carbohydrate,
increased protein diet (carbohydrate/protein = 1.5)
- our diets compared levels of protein & carbohydrate
considered safe & within the acceptable macronutrient distribution range
- our study controlled for equal amounts of calories
& dietary fat in both diet groups
- both of our diets met current standards for all known nutritional
This research provides
the first test of our hypothesis for a new definition for optimal levels of dietary proteins for adults.
Outcomes & Impact
This research shows that an adult diet:
- w/moderately reduced carbohydrates (reduced to 170 grams/day)
- w/moderately increased protein (125
is effective for adult weight loss
& improvement in body composition.
Our research shows that adults
lose 10% to 20% more weight when consuming diets w/increased protein & 90% of the weight lost is derived from body fat.
The increased protein
diet is 2 to 4 times more effective than high carbohydrate diets in targeting loss of body fat while maintaining body
These changes in body composition are critically
important because they reflect loss of the body fat that causes increasing health risks & maintains
muscle mass that improves long-term health.
Also the increased protein
diets produced greater improvements in blood lipids. Both diet groups reduced blood cholesterol levels by 10% primarily
associated w/the weight loss.
However, subjects consuming the higher protein
diet had increases in the HDL component of the blood lipids ("good cholesterol") & a
dramatic decrease in total blood lipids (triglycerides) while the group consuming the high carbohydrate
diet decreased HDL w/no improvement in triglycerides.
The higher protein diet
also improved adult health by reducing blood insulin levels & stabilizing blood glucose. The
impact of this research stems from its importance to both consumers & to producers of dietary protein.
This research provides important new information
about the potential use of increased dietary protein for adults to combat the increasing
tide of obesity. The research also establishes a fundamentally new concept for evaluating adult needs for dietary protein
based on the metabolic use of the branched-chain amino acids.
This research had broad health implications
for most adults. Currently many nutrition recommendations focus on:
- dietary fat
- saturated fat
as primary causes of chronic adult diseases of obesity, heart disease, type
2 diabetes & some cancers.
These recommendations frequently are translated
into statements of "eat less animals products." These statements limit consumption of meat & dairy products especially
Providing accurate & well-tested information
will improve public health & provide a more positive atmosphere for producers of animal-derived food products.
Research has been presented at national scientific
conferences including, American Dietetics Association, American Society for Nutritional Sciences & American Society for
Information has appeared in public media including New York Times,
Washington Post, Women's Health, SELF magazine, Men's Fitness & MSNBC & presented thru the University of Illinois
Extension statewide telenet conference.