(3 COMMON Protein Myths REVEALED)
I am here to show you why you need it, how much of it to have, and how easy it is to get it. PLUS I will SMASH 3 ridiculous and VERY COMMON misunderstandings about my friend, protein.
The 2 questions I get asked most often from boot campers —>
1)I want to build muscle, how much protein is enough for one day? 2)What are your thoughts on protein bars & shakes.
Great questions! It is recommended* that “recreational athletes” consume .5-.7 grams of protein per pound of body weight, endurance athletes .6-.7 and strength athletes .7-.8.
Applying this to the average “recreational athlete’s” situation, he will need .7 (g/Lb) or so. So if he weighs 190:
.7 x 190 = his body will require 133g of protein per day.
3 TOP PROTEIN MYTHS REVEALED:
MYTH 1: Eating protein correlates directly to building large bulky muscle.
– The stimulus of consistent HEAVY weight training for months at a time makes you BIG, not protein in and of itself! Mass comes with equal parts eating and exercise. We are talking months of a focused, periodized, and well thought out program in conjunction with unwavering effort and consistency. NO ONE said it was easy. (GET YOUR OWN customized workouts delivered daily to your inbox with our Online Training Program!)
MYTH 2: Supplementing protein (shakes, powders, bars) provide additional benefits above and beyond real food.
-Bars & shakes can provide a quick dose of protein but often have too much sugar and processed carbs to be worth it. REAL FOOD can supply the same amount of protein PLUS the added benefits of key FAT METABLOIZING ingredients such as whole grains, fiber, vitamins, and antioxidants. TIP: Use the fake stuff in a worst case/on-the-go scenario, but be aware of diet-killing ingredients contained within.
MYTH 3: Excess protein will CAN NOT make you fat (that’s “fat” & “carbs” job.)
– Excess anything beyond what your body can use up will get stored as fat! More bad news is that high protein diets wreak havoc on your kidneys b/c of the amount of water the body requires to process protein. Unfortunately the science does not support a muscle-building effect from “protein loading.”
LOOKEY HERE: Your body doesn’t change WHILE you are working out. The magic happens AFTER exercise when proteins are summoned to repair your tissue from the beat down you just gave yourself. THEREFORE if you workout like a beast day in and day out, but you are not consuming enough protein….
…your body will eat away at your precious muscle tissue as a source of energy. Not good. All of your hard work will be for not! (Plus you will look loose and skinny, not hard and jacked. Yuck!)
PROTEIN SOURCES: COME ‘N GET IT!
Dairy products – egg (6g) cottage cheese, milk, yogurt.
Soy : (non animal products) tofu (10g), edamame, soy milk, soy nuts
Land animals: chicken (30g), steak, pork
Fishies: tuna (40g), shrimp, salmon, white fish, cod
Beans & Legumes: chic peas (15g), lima beans, green split peas
Nuts: peanuts (25g), almonds, cashew, brazil etc (and their “butters”)
Whole Grains: whole wheat bread (9g), brown rice, oats.
WANT MORE info on the exact formula to eating right in order to lose weight or tweaking your already awesome diet? Join our next Grocery Shopping Tour @ Tribeca WholeFoods (NYC) 8/24 at 7pm. SIGN UP HERE!
(*Protein recommendations are taken from Nancy Clark’s Sports Nutrition Guidebook, 3rd Addition.)