Friday, April 30, 2010

Proteins.. Why you need it!

Weight: 136 (I would just like to point out my workout... Wow. I have never felt so good from a workout like that. If you do it right, you will feel it on your inner thighs and abs... and it feels fantastic.)

One of the first things my trainer suggested to me when I first started working with one, was to ingest way more protein in my diet. The suggested amount was 1g of protein per every pound you weigh. I was very weary of this due to reports of high protein diets doing bad things for your body. Bad reviews of the Atkins diet plagued my mind. After doing some research this is what I found and it really eased my mind in getting in a lot of protein everyday.

Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.
(Vegetarians need to be aware of this. To get all the amino acids needed to make new protein—and thus to keep the body's systems in good shape—people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.)

Some ingested amino acids are used for protein biosynthesis, while others are converted to glucose through gluconeogenesis, or fed into the citric acid cycle. This use of protein as a fuel is particularly important under starvation conditions as it allows the body's own proteins to be used to support life, particularly those found in muscle.

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues (Not just to help you lose weight or gain muscle). That's just about 8 grams of protein for every 20 pounds of body weight.

First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein's gentle yet steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate.

One of the most critical times to ingest some protein is right before workouts. Whey protein powder mixed in water is always a good preworkout choice because of the rapid digestion of whey and excellent concentration of branched-chain amino acids. This allows these important aminos to get into your system where they can be used during the workout to prevent muscle breakdown and enhance recovery and growth. There's another reason to go with whey before workouts — it contains peptides (short protein fragments) that enhance blood-vessel dilation, which allows for greater blood flow to exercising muscles. This promotes the delivery of nutrients (such as amino acids and glucose) and oxygen to muscles during exercise, which is critical for energy during the workout and for recovery afterward. This enhanced blood-vessel dilation may also better maintain your blood pressure as you age and can reduce the risk of cardiovascular disease.

Drinking another protein shake immediately after workouts has been proven to be the best way to boost muscle protein synthesis at the most critical time of your training day, optimizing the muscle-building and growth process. Conversely, if you don't use the postworkout window to feed your muscles properly, you'll actually break down fibers rather than rebuild them, which isn't good for the metabolism.
Research also shows that consuming a protein shake at this time decreases delayed-onset muscle soreness, the discomfort you experience a day or so after a tough workout. A Georgia Institute of Technology (Atlanta) study found that subjects who ingested a protein and carb drink after a workout designed to cause muscle damage experienced more than 50% less muscle soreness than those who took a carb-only drink.

Anyway, its good for you... There is no evidence that I could find that showed or even suggests an adverse reaction by the body. Only good things, which when you're trying ot lose weight... I need all the help I can get.

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