Investigating Protein: What, Why, And How Much
It’s no shock to most athletes and those that workout regularly that protein is a pretty important part of building and sustaining muscle. Beyond that, a great deal of ambiguity exists with regard to this life sustaining nutrient. In this article I want to take some time to go deeper into the relevance and use of protein for the athlete and fitness enthusiast.
What Is Protein?
Protein is a nutrient, just like water is a nutrient. It is necessary for sustaining your body. It is also referred to as a macronutrient along with carbohydrates and fats. Proteins are composed of amino acids. Some of these amino acids can be synthesized by the human body, and are referred to as “nonessential” amino acids, while others must be taken in through diet because the human body cannot synthesize them on its own. These are referred to as “essential” amino acids.
Sources Of Protein
Protein can come from various sources. It can be taken in from animal sources or from plant sources. Many people do not realize that protein varies in terms of its value to the human body based on the source that it comes from. Protein sources that come from animals are considered higher value protein because the amino acid structure is more conducive to what the human body needs. Plant based protein sources are considered to be of lower value because the amino acids present and their structuring are less conducive to what the human needs. These lower value proteins are deficient in at least one essential amino acid.
How Much Protein Should I Consume?
Protein requirements are based off of activity level, the type of activity, intensity, the goals of training, and whether or not the athlete is engaging in aerobic vs. anaerobic work, or even a combination of the two. For athletes it is generally recommended that they not go much below 1.5 grams of protein per kilogram of bodyweight (you can do an internet search for a conversion calculator to convert pounds to kilograms if needed). Once an athlete goes much below this, he or she will simply not be meeting what the body needs to build and sustain muscle. The end result can be increased breakdown of muscle for energy, which is the enemy of any athlete.
Those engaged in strength training and those whose goal it is to simply put on as much muscle as possible will generally want to keep their protein intake closer to 2 grams per kilogram of bodyweight. This will not only help to prevent muscle breakdown for energy, but also ensure that enough protein is being taken in to adequately support muscle hypertrophy (increase muscle mass).
Going Vegan Or Vegetarian
More and more people are adopting a Vegan or Vegetarian lifestyle, and with good reason. There are plenty of studies out there that show that those who reduce or even eliminate animal protein from their diet live longer lives compared particularly to those who consume red meat several times a week. The risk of certain kinds of cancers can be reduced, LDL cholesterol levels can be reduced, and the likelihood of problems like arteriosclerosis can be reduced. Overall, living a Vegan or Vegetarian lifestyle can be very healthy.
There is one problem with living the Vegan or Vegetarian lifestyle, and that is getting in all the essential amino acids needed. This can be even more challenging to the athlete, as his or her demands for amino acids that compose high value proteins goes up. It is possible to get all the amino acids needed from a vegan’s diet, but it is difficult even for non-athletes, let alone athletes. The Vegan in particular must be very diligent in their food selection to ensure adequate intake of all essential amino acids. In my experience, for most people this is simply not feasible.
The Question Of Supplementation
Those who are physically active will at some point run into the question of whether or not they should supplement their diet in order to meet their protein needs. A person can go two routes with respect to this issue. You can consume protein supplements such as bars or shakes that supply a certain number of grams of protein, thereby helping you meet your daily protein needs in grams. The other option is to supplement in the actual amino acids that are used to combine together to form proteins.
People who consume bars and shakes consequently consume more calories. Some of the bars and shakes out there can add a lot of extra calories to your overall daily consumption. For a highly active athlete this is not a problem, but for the average Joe trying to build/sustain muscle while keeping fat levels low, it can be. For these reasons, some people will opt to supplement with amino acids, particularly branch chain amino acids, or a combination of amino acids, shakes, or bars. Finding the right balance to build and sustain muscle while not consuming so many extra calories as to add fat can be tricky for a lot of people. Keep in mind that every gram of protein you consume is an extra 4 calories, so those grams can add up to a lot of extra calories quickly.
Final Thoughts
Protein is necessary for the human body, and more is needed for athletes and those who are physically active. By knowing how much you need and what options you have for getting in the protein your body requires, you can excel physically and keep your weight at an optimal level. Whether you are an athlete or just workout for your own health benefits, a meat eater or a vegan, make sure you are getting in enough essential amino acids and good quality protein.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com
