High Protein Diet

Nutritional Myths That Just Won’t Die – Protein!

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don’t need additional protein! Myth #1 “Athletes don’t need extra protein”

Don’t forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.

The fact that active people do indeed require far more protein than the RDA to keep from losing hard earned muscle tissue when dieting or increasing muscle tissue during the off season.This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise.

They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.” With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, body builders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Multiply that times 1.8 (the high end of Dr. Lemon’s research) and you get 163.6 grams of protein per day. What about the nutritionists, doctors, and others who call(ed) us “protein pushers” all the while recommending the RDA as being adequate for athletes?

The current RDA is 0.8 grams of protein per kilogram of bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per day for a 200lb person. 200g (what bodybuilders have recommended for a 200lb athlete) – 163g ( the high end of the current research recommendations for a 200lb person) = 37 grams (the difference between what bodybuilders think they should eat and the current research).

Hey, if they get to call us “protein pushers” than we get to call them “RDA pushers!” So should the average bodybuilder reduce his protein intake a bit from this data? There are a few other points I think are important to look at when we recommend additional protein in the diet of athletes, especially strength training athletes. In the off season, the strength training athletes needs not only adequate protein but adequate calories. Sure, when he is dieting.

It is well established that carbs are “protein sparing” and so more protein is required as percent of calories when one reduces calories. Finally, as calories decrease the quality and quantity of protein in the diet is the most important variable for maintaining muscle tissue (as it applies to nutritional factors), and of course protein is the least likely nutrient to be converted to body fat.

In my view, the above information bodes well for the high protein diet. If you tell the average RDA pusher you are eating 40% protein while on a diet, they will tell you that 40% is far too much protein. 40% x 2000 = 800 calories from protein or 200g (800 divided by 4). Bottom line? High protein diets are far better for reducing body fat, increasing muscle mass, and helping the hard training bodybuilder achieve his (or her!) goals, and it is obvious that endurance athletes will also benefit from diets higher in protein than the worthless and outdated RDAs.

Myth #2 “High protein diets are bad for you”

So the average person reads the above information on the protein needs and benefits of a high protein diet but remembers in the back of their mind another myth about high protein intakes. “I thought high protein diets are bad for the kidneys and will give you osteoporosis! ” they exclaim with conviction and indignation. For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems. People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also.

There is not a single scientific study published in a reputable peer – reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

Now don’t forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet. If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we.

1-1.5 grams or protein per pound of bodyweight will have absolutely no ill effects on the kidney function of a healthy athlete, period. Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis.

In fact, one recent study showed women receiving extra protein from a protein supplement had increased bone density over a group not getting the extra protein! Would I recommend a super high protein diet to some sedentary post menopausal woman? A high protein diet does not lead to osteoporosis in healthy athletes with very few risk factors for this affliction, especially in the ranges of protein intake that have been discussed throughout this article.

Myth #3 “All proteins are created equal”

Let the people who believe that all proteins are created equal continue to eat their low grade proteins and get nowhere while you laugh all the way to a muscular, healthy, low fat body!

Conclusion

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes. The next time someone gives you a hard time about your high protein intake, copy the latest study on the topic and give it to em.

Athletes and High Protein Diets

It is often high protein diets that attract the attention of attention of athletes and exercise enthusiasts. Diets like that Atkins diet or the South Beach diet are most likely the most popular of these high protein diet programs. The truth about these diets is that many athletes do lose weight while following the diet’s guidelines. If you are not getting enough carbohydrates in your body because of a high protein die it can lead to reduced energy stores in the muscles and liver. A diet that is too high in protein and fat can also increase your risk for certain kinds of cancer, increase your risk for osteoporosis, and reduce your body’s ability to intake vitamins and minerals.

To avoid the potential downfalls of a high protein diet, it is be to eat protein in moderation and to consume enough carbohydrates.

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Healthy eating plans requires that you get your recommended five servings of vegetables and fruit per day. There are many ways to slip fruit and vegetables into your daily diet, which are convenient, tasty and time-effective. Choose soups with extra chunky vegetables or a vegetable base. Also, few people seem to realize that a glass of fruit or vegetable juice constitutes one serving. To add a little zest, experiment with vegetable based sauces. Use oils that are high in unsaturated fats, which are good for you. Extra virgin olive oil is healthy and flavourful. Try to consume foods in their purest, freshest forms, and steer clear of heavily processed foods, even if they claim to be low fat. Calories in food is the key to your balancing a diet that ensures you don’t put weight on. Heard of calorie counting as a dieting option?

Our handy diet profile on the right can help you to target the number of calories you shoudl be ingesting each day – calories in food soon stack up so this may help you to work out what you should be eating!

This calorie counter will give you the amount you should consume if you want to maintain your weight.

If you are looking to lose weight, it is important to reduce your intake of calories while if you are looking to gain weight then you need to increase your intake.

Low carb diet

Following on from the Zone Diet revolution made popular by celebrities like Jennifer Aniston the low carb diet was praised as a quick way to drop unwanted pounds and was seen as an alternative to traditional low fat or calorie-reduced eating plans. But what exactly is a low carb diet? Low carb diets instruct you to limit your intake of foods like grains, fruit and vegetables, and refined sugars like candy, cakes and sweets. This plan works on the principle that foods like bread, pasta, refined sugar and even healthy items like fruit and veg are converted by the body into sugars which, if they’re not used by the body, will be stored as fat. If you limit the amount of them you indulge in, you will store less fat, and your body will be forced to turn to burning it’s own fat supplies for energy, therefore helping you lose weight.

Consult your doctor before embarking on any kind of weight loss plan

Body Mass Index Calculator

An easy way to see if you are ‘overweight’ is by trying our Body Mass Index calculator (also known as a BMI calculator). The relation between fatness and your Body Mass Index differs with age and gender – for example, women will tend to have a higher percent of body fat than men for the same BMI.

Diet Supplements

If you’re concerned about diet supplements or diet pills, then use thefitmap.co.uk to find the facts. Whether you’re getting adequate nutrition, or trying to gain weight, diet supplements may be able to help you reach your goals.

health

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Physical health

Physical fitness is good body health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery.

A strong indicator of the health of localized population is their height|weight, which generally increases with improved nutrition and health care.

Mental health

Mental health refers to an individual’s emotional and psychological well-being. According to the World Health Organization, there is no single “official” definition of mental health. Cultural differences, subjective assessments, and competing professional theories all affect how “mental health” is defined. In general, most experts agree that “mental health” and “mental illness” are not opposites. A combination of physical, emotional, social and most importantly mental well-being is necessary to achieve overall health.

Determinants of health Health maintenance

Achieving health and remaining healthy is an active process. Effective strategies for staying healthy and improving one’s health include the following elements:

Nutrition

Nutrition is the science that studies how people eat affects their health and performance, such as foods or food components that cause diseases or deteriorate health (such as eating too many calories, which is a major contributing factor to obesity, diabetes, and heart disease). Personal health depends partially on the social structure of one’s life.

Exercise

Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. Proper nutrition is just as, if not more, important to health as exercise. Proper rest and recovery is also as important to health as exercise, otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise.

Hygiene Stress management

Prolonged psychological stress may negatively impact health, such as by weakening the immune system. Stress management is the application of methods to either reduce stress or increase tolerance to stress. Exercising to improve physical fitness, especially cardiovascular fitness, boosts the immune system and increases stress tolerance.

Health care

Health care is the prevention, treatment, and management of illness and the preservation of mental and physical well being through the services offered by the medical, nursing, and allied health professions. According to the World Health Organization, health care embraces all the goods and services designed to promote health, including “preventive, curative and palliative interventions, whether directed to individuals or to populations”.

Workplace wellness programs

Workplace wellness programs can include things like onsite fitness centers, health presentations, wellness newsletters, access to health coaching, tobacco cessation programs and training related to nutrition, weight and stress management. Other programs may include health risk assessments, health screenings and body mass index monitoring.

Public health

Public health is “the science and art of preventing disease, prolonging life and promoting health through the organised efforts and informed choices of society, organizations, public and private, communities and individuals.” It is concerned with threats to the overall health of a community based on population health analysis. Public health has many sub-fields, but is typically divided into the categories of epidemiology, biostatistics and health services. Environmental, social and behavioral health, and occupational health, are also important fields in public health.

Role of science in health

Health science is the branch of science focused on health, and it includes many subdisciplines. There are two approaches to health science: the study and research of the human body and health-related issues to understand how humans (and animals) function, and the application of that knowledge to improve health and to prevent and cure diseases.

Where health knowledge comes from Putting health knowledge to use

Applied health sciences also endeavor to better understand health, but in addition they try to directly improve it. The provision of services to maintain or improve people’s health is referred to as health care (see above).