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Fitness Truth #5: How Much Protein You Actually Need


I get this question asked the most. The body can’t store protein, so this the reason that we need to consume protein throughout the day, so the question is how much? people vary widely in their daily protein needs. Recommendations range from 0.8 gram of protein per kilogram (2.2 pounds) of bodyweight and what many hardcore athletes actually do (1 gram or more per pound of bodyweight), but the truth for you may lie somewhere in between. I believe in small amounts throughout the day 1 gram per kilo body weight for the average person and to builds mass muscle without fat gains 1 gram per lbs of body weight. Also, if you aren’t eating enough carbohydrate, you’ll waste that precious protein on the fueling of basic metabolic processes and daily activity. In some cases, when people increase their protein intake drastically and then gain muscle, it may not be due to protein intake but to raising their calorie intake to a point at which growth can be supported. A final thought on protein: If your kidneys aren’t in good shape, or you have kidneys disease, using excess alcohol or any medications that are hard on the kidneys and liver, a high-protein diet isn’t a good idea. You should determine a proper protein intake only.

Can your body digest whey protein powder? When I started bodybuilding back in the late 80’s protein powders were relatively new, tasted bad and were hard to mix let alone digest. With today’s battle of proteins, everyone wants the best. Every month you read about a latest revolutionary new, faster absorbing, better synthesis, clinical, bla, bla, bla tested protein powder. They all claim to be the best. There is no best protein powder, no matter what you read or think. The best protein is the one you enjoy drinking, can afford, and most important what your stomach can handle without sending you running of to the bathroom. The bottom line here is getting enough protein into your system for muscle growth. Let me explain. Most of us are familiar with metabolism, the process by which energy is produced in the body, but we probably are not as familiar with oxidative rate, the speed with which you digest, assimilate and use food for energy and tissue building. If you can’t digest it, you can’t absorb it “simple”. If a protein powder is causing gas, bloating, diarrhea, or it feels heavy in your stomach, chances are that you are not digesting it. You may need to try another brand. Each of us has a different oxidative rate. Slow digesting of protein, results in increase fat gains, and less protein absorption. The best protein for you is the protein that provides energy, and is well-tolerated by your system, if it doesn’t digest, then it doesn’t absorb properly, with that in mind your just throwing it down the toilet, literally.

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