The Power of Protein
The Power of Protein
Another great post by our good friend here at MOB, Kevin over at Strong and Fit.
Eat more lean protein. Build your meals around lean protein.
Here are some of the reasons for this:
- If you want an athletic, lean body, then you’ll need to put on a few pounds of muscle (women included). Protein is the building block of muscle tissue—it will help your muscles recover from training and build new muscle.
- Protein is filling. Foods like chicken and fish take longer to digest than carbohydrates (especially simple carbs). This gives you a greater feeling of satiety/ fullness when you eat, which helps you stick to your diet.
- Protein doesn’t turn into fat. Protein can be broken down and used as fuel, but the process is very inefficient. Of the three macronutrients (fats, carbohydrates, and protein), protein is the least likely to turn to body fat.
So just how much protein should you eat? Well, most bodybuilders and weight lifters (including yours truly) try to eat about a gram of protein per lb. of lean body weight. This is what I recommend.
But let’s say you aren’t ready for such a drastic change. Try to eat at least .70 grams of protein per lb of lean body weight.
In either case, I think this would be a radical change for the average American diet (which includes way too many refined carbohydrates).
Kidney strain is one of the biggest concerns I hear when protein intake is discussed. Keep in mind I’m not a doctor, but I’ll tell you my opinion.
I’ve kept my protein intake relatively high for the last twenty years of training. It has never bothered my kidneys. The only “side effect” of this type of diet has been more muscle and less fat on my body.
I’m not aware of any evidence that a higher protein diet causes kidney strain/damage for people with normally functioning, healthy kidneys. Even low carb diets are not harmful to those with normal renal function.
Pass the fish and chicken, but cut back on the breads and starches. It’s an easy first step for a leaner body.
Thanks to MOB’s favorite and most prolific guest poster. We love when Kevin honors us with one of his great posts. Always filled with great information and as the title states motivation. We hope you enjoy his posts as much as we do. Please visit Kevin and read more great posts about fitness and health at : Strong and Fit
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define lean body weight. Would that be my weight minus the weight of my fat butt?…lol I’m sorry I just couldn’t help myself. This is good advice and it never hurts to improve your diet
Ann, you are correct
Protein shakes are a great addition to getting even more protein in your diet besides what your meals provide. When I’m working out I usually consume about 100 grams of protein a day from shakes and the rest comes from meals. Protein will give you more energy and also helps boost the immune system.
The Power of Protein http://man-over-board.com/2010/04/08/the-power-of-protein/
I should work out, instead I just work. Thanks for the great tip. When I do start working out, I will refer back to this post. I hope this doesn’t sound snarky. I’m just a bit tired from working, not working out. I really appreciate the great advice. Thanks!!!!
RT @ahardrain: The Power of Protein http://man-over-board.com/2010/04/08/the-power-of-protein/
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Well I suppose I will have a lean body tomorrow I got a steak marinating right now!
Nice post. You pretty much nailed it on the head about the kidney problems. I wouldn’t recommend the extreme diets, such as Atkins, but a high protein diet isn’t a bad thing at all. My philosophy is always moderation. High protein-but not ridiculous either.
This I have to try. I don’t eat near enough protein, so I’m going to start right away.
[...] The Power of Protein (man-over-board.com) [...]
[...] The Power of Protein (man-over-board.com) [...]
2 rules have helped me immensely when working out: carb meals leading up to a workout, protein meals after. I had my best 45 minute run ever after eating 2 pieces of multigrain bread 15 minutes before. Coincidence?
And of course, when it comes to protein, cheese is my #1
[...] The Power of Protein (man-over-board.com) [...]
These powerblocks are freaking amazing! They have helped me get huge. I love them!