By Christine Pinney Karkow, ACE Certified Personal Trainer |
Often, those seeking to develop strength, muscle mass, and/or a leaner body, have subscribed to the theory that one should eat massive amounts of protein, either in diet and/or protein supplements. In reality, this additional protein is not only unnecessary, but can put added stress on the kidneys as well.
In order to explain why, we must first understand what protein is, and how the body uses it. The protein molecule is comprised of different, specific combinations of amino acids. When you consume protein, the body breaks it down into a variety of amino acids. All body tissue including muscle, hormones enzymes and antibodies, are built with amino acids.
Everyday living requires constant repair and replacement of body tissues. When you do a hard workout, you tear muscle fibers. The body uses the amino acids to repair the muscle fibers, and make them larger than before. However, even after an extremely grueling weight workout, the maximum amount of protein that the body can use is 6 to 7 grams of protein an hour. If you consume a protein drink after a workout, that protein will be present in your system and thus available for you to use for about 2 to 2.5 hours, meaning that the maximum amount of protein that your body will use from that drink to build muscle will be 14 to 21 grams.
So what happens to the other 20 or so grams in that protein drink? These unused amino acids are sent to the liver to be broken down for energy, just like glucose molecules, except that in addition to the hydrogen, carbon and oxygen atoms present in glucose, amino acids also contain nitrogen.
This means that when the liver breaks down the amino acids for energy, the by-product created is ammonia, which is then excreted by the kidneys as urea. The body is designed to do this, but on a low level. A high-protein diet forces the kidneys and liver to work overtime, which sets you up for potential problems down the road.
What happens then to the energy that is released by the breakdown of amino acid molecules? They are either burned as energy or, if in excess of the body’s expenditure, they are stored as fat – just like carbohydrates.
So how much protein does the average person need? This depends on several factors, including one’s activity level. According the University of Arizona’s, Winning Edge: Nutrition for Fitness & Sport Workshop 2004 Handout, a sedentary person needs approximately 0.36 grams per pound of body weight per day. A recreational runner and or weightlifter’s needs are about the same. A moderate intensity runner needs about 0.54 grams whereas an elite female endurance athlete will need between 0.53 and 0.63 grams per pound. Her male counterpart will need 0.63-0.72 grams. The serious body-builder needs between 0.68 and 0.81.
Therefore, you can see that you don’t need to drastically supplement your protein intake to build strength and mass. And remember, since your body can only use 14 to 21 grams of protein from each serving, it is best to spread out your protein consumption over the day, eating small yet frequent servings.
References:
1. Protein Needs for Athletes by Leah Perrier, RD-http://www.healthcastle.com/sports_nutrition_protein.shtml
2. American Council on Exercise Personal Trainer Manual
3. Protein Needs for Athletes: Finding the Right Balance PowerBar® Newsletter- http://www.powerbar.com/
4. Nutrition and Well-Being A to Z: Metabolism-http://www.faqs.org/nutrition/Met-Obe/Metabolism.html
5. University of Arizona – Winning Edge: Nutrition for Fitness & Sport Workshop 2004 Handout #2: -nutrition.arizona.edu/
For more info, contact Sports West at 775-348-6666 or www.sportswestreno.com, specializing in 24/7 state-of-the-art fitness with child care.
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