Part 2: Protein

Protein, protein every where!

What To Eat To Build Muscle

(SOURCE: This image came from here.)

When I first started working out and eating healthier, I did not really know what I was doing. I just focused on eating protein because I knew that you needed protein to build muscles and be in an anabolic state–not catabolic.

I had protein cereal, protein bars, protein chips, regular food sources of protein, greek yogurt, protein powders–you get the point! Anything that was high in protein was for me! The more, the better, right?! WRONG.

This was NOT good. Too much protein overwhelms your kidneys and body system. Too much protein is harmful to your organs! Too much of anything isn’t good for you. Needless to say, I’ve cut back on protein immensely to give my poor kidneys and body a break!

I weighed about 110 pounds, and I was consuming over 180 grams of protein or more per day. Now, being more educated, I consume around 117 grams of protein per day (1 gram per pound of body weight) or even less!

>> Now let’s look into some science on the mighty macronutrient! <<

There are two types of protein: Complete and Incomplete!

Complete proteins meet all of the amino acid needs of the body. These are foods like milk products, eggs, meat, and fish.

Incomplete proteins do not meet all of the amino acid needs, but still have some amino acids. These are foods like nuts, legumes, seeds, vegetables, and grains.

(Source: Image source found here.)

We need the essential amino acids to build the non essential amino acids. Proteins also supply nitrogen.

(SOURCE: This image came from here.)

Daily intake is recommended to be between 0.8 g per pound of body weight to 1 g per pound of body weight. —More on the lower side for those not training or exercising, and on the higher side for those who train and exercise to help keep the body in an anabolic condition.

HOWEVER, it is important to have all the amino acids present at the same time for protein synthesis to occur. This means, eating just legumes or nuts or any other incomplete protein won’t allow your body to synthesize the protein. Although you could eat a combination of incomplete proteins to get all the amino acids to create the proper conditions for protein synthesis.

Also, there must be adequate amounts of fat and carbohydrate in the diet, otherwise the protein will just be used as fuel and protein synthesis will NOT occur.

Protein will be synthesized when intake exceeds break down. (Anabolic hormones (aka steriods) will also increase protein synthesis of course.)

Vegetarians need to be careful to consume all the essential amino acids to ensure protein synthesis!

(SOURCE: This image came from here.)

So, while protein is made out to be the big man on campus for building muscle. Carbohydrates and fats are still necessary for protein synthesis, AND all the aminos must be present for proper synthesis.

Be sure to consume carbohydrates, protein, and a little fat post workout for proper recovery and to make sure your body can have a positive nitrogen balance to build those muscles!!!

 

That’s all for today folks!

God Bless ❤

Fitgirlfab 🙂

Protein will be broken down in times of stress, infections, burns, or injury.