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Protein is one of the most important and essential
foods our bodies need on a daily basis. As much as one-fifth of a
person’s body weight is protein. Next to water, it is the next
most-abundant substance in the body. Without it, our bodies cannot
produce or store energy and we need the nitrogen found in protein to
build and repair body tissues –especially muscle fiber.
What you likely don’t know about protein is that we
don’t get it directly from the foods we consume, even if they are
comprised mostly of protein. Instead, our body breaks down the food we
eat into amino acids from which it can build its own protein. To
accomplish this, we require 22 amino acids – all but eight of which it
can synthesize on its own. These latter eight include: isoleucine,
leucine, lysine, methionine, phenylalanine, valine, tryptophan and
theonine.
In order for the body to manufacture its own
protein, all either of these essential amino acids must be available at
the same time. However, our body will store these aminos as they are
made available during the course of the day, and begin manufacturing
protein once they are all present.
Protein helps slow the rate of entry of
carbohydrates into the bloodstream, thereby maintaining a steady supply
of insulin secreted by the pancreas which, in turn, provides a steady
energy source.
The amount of protein necessary varies on your body
type and the kind of performance you are aiming for. Bodybuilders
require as much as one to two grams for each pound of body weight each
day. Those working out for muscle tone, rather than size, can easily
accomplish fabulous results on ¾ to one gram per pound of body weight,
per day. This means if you weigh 180 lbs, you will require 180-360 grams
of protein per day if you are going for size, but 135-180 grams per day
if you are going for that lean, slender but ripped look.
What’s more, protein intake must be spread out over
the course of the day in order to be properly utilized by your body. At
one sitting, the body cannot synthesize more than 30 grams of protein.
Therefore, it is necessary to eat five or six or more meals each day,
with each meal providing at least 30 grams of good-quality protein.
Protein must be chewed thoroughly to aid in the
process of digestion. Unless you are chewing thoroughly – allowing
saliva to mix with the protein source – you aren’t going to benefit
properly. Saliva initiates the lengthy digestive process necessary to
break down protein. Unless you chew thoroughly, or if you eat in a
hurry, you end up passing much of the beneficial elements through your
digestive tract. The good stuff will come out the other end and only the
most easily digestible elements will remain in your system. It’s
inefficient and will slow your progress greatly, resulting in
frustration when you are looking for maximum gains and positive results.
This chewing business applies not only to solid
foods, but also to your high-protein shakes, drinks, smoothies etc or
snack bars. Chew even your protein drinks thoroughly before swallowing.
Otherwise you won’t benefit as much as you should and you will be
wasting protein and other nutrients.
Luckily, there are many convenient; high-quality
forms of protein supplementation on the market these days, unlike there
were when I began working out more than 35 years ago. However, some,
particularly the protein bar varieties, contain a high level of sugar. A
small amount of sugar helps in transportation of the amino acids, but
too much sugar will negate the benefits more than anything else. Don’t
be tempted to sacrifice quality for convenience. Enjoy complete,
balanced meals at least five times each day, with one or two shakes and
perhaps one protein bar as snacks.
It is possible to build a good, muscular physique
on a vegetarian diet – even a vegan diet. It was once thought
vegetarians had to eat foods in proper combination at each mealtime in
order to complete the protein chain of amino acids. However, it has been
found recently that if you eat various types of legumes, nuts and seeds
throughout the day, your body’s protein pool can combine various amino
acids gathered during the course of the day to achieve its full amino
acid quota. You will want to supplement this kind of eating with
high-protein drinks however, using high-quality whey or soy protein
powders.
 James Judd lives in Kelowna, Canada. He is
author of “This Is Not Your Father’s Body”: Fitness, Health and
Nutrition For Middle-Aged Men. You can email him at
juddsy45@yahoo.ca
Natural
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