Protein, an essential macronutrient, is commonly overconsumed in the American diet. It plays an important role in chemical reactions in the body and builds the body in the form of muscles and tendons. Protein aids satiety and helps build a lean body mass. The problem in the diet of Americans is purely eating too much protein which is a key contribution of the current obesity epidemic. A key to resolving the over consumption of protein would be better education about the role of protein in the diet and the amount that is required in the diet.
Many Americans are not aware of what the actual serving size for protein sources are. It is easily understood that they would be confused because the smallest size steak that can typically be ordered in a restaurant is around 8 ounces. According to the USDA food guide pyramid, the average adult needs approximately 5 to 7 ounces a day. Obviously if a person has already consumed protein at breakfast like eggs, protein at lunch like a chicken sandwich, and then goes out for dinner at a steak house, the person will intake way to much protein!
Other protein sources like nuts, nut butters, seeds, dairy, and beans must also be considered. It is good to consume a variety of protein sources while meeting the recommended RDA's. A 3 ounce portion size of meat is about the size of a deck of cards. A serving of peanut butter, which is 2 tablespoons, equivalents to a 2 ounce serving of protein is about the size of a ping pong ball. One egg would equivalent to one ounce of protein. A half a cup of beans would equal a 2 ounce serving. Two tablespoons of hummus equals 1 serving. A fourth of a cup of nuts would equal a 1 ounce serving. It is important to consume other types of protein such as nuts, bean, and seeds because of added fiber, healthy fats such as monounsatured fat and they have less overall saturated fat than meat.
A great source to learn more about correct portions sizes of protein rich foods (mainly pertaining to the "meat and beans group") is http://www.mypyramid.gov/.
Resources:
1) (2009, April). What counts as an ounce?. Retrieved August 5, 2009, from MyPyramid.gov Web site: http://www.mypyramid.gov/pyramid/meat_counts.html
2)Baranowski T, Berenson G, Cullen K, Nicklas T, (2001).Eating Patterns, Dietary Quality and Obesity. Journal of the American College of Nutrition, 20(6), 599-608.
3) Fulgoni, V (2008).Current protein intake in America: analysis of the National Health. The American Journal of Clinical Nutrition, 87, 1554-1557.
Wednesday, August 5, 2009
Protein and Athletes
Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen. Protein is not an ideal source of fuel for exercise, but can be used when the diet lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there is not enough available to repair and rebuild body tissues, including muscle (1).
A sedentary person, a marathon participant, and a body builder of the same weight have different protein needs. Protein requirements depend upon body weight, body composition, rate of growth, physical activity level, type of physical activity, adequacy of energy and carbohydrate intake, and illness or injury. The protein needs for athletes are greater than the recommended 0.8 grams per kilogram of body weight recommended for sedentary people. Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day. Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day (2).
Endurance exercise alters protein metabolism and increases amino acid oxidation leading to increased protein needs. The increase in need is dependent upon the intensity and duration of the exercise, with higher intensity and longer bouts of exercise associated with increased protein needs. Individuals such as body builders, who are using resistance training to increase muscle mass, require a protein intake greater than for sedentary people and endurance athletes (2). Body builders' training programs typically include a maintenance phase, a muscle-mass building phase, and a tapering or cutting phase. Protein needs during these times vary. During the maintenance phase, recommended protein intake is 1.2 grams per kilogram body weight for maintenance of muscle mass. During the muscle-building phase, a protein intake of 1.4-1.8 grams per kilogram body weight is recommended. During the tapering or cutting phase, body builders significantly decrease their calorie intake. During this special phase of calorie and carbohydrate restriction, protein needs increase to 1.8-2.0 grams of protein per kilogram body weight to compensate for the use of protein for energy during this hypocaloric phase (3).
Adolescent athletes involved in high-intensity physical activity must meet the nutrition needs of growth combined with physical activity. Their protein needs vary from 1.8-2.0 grams per kilogram body weight. The timing of protein intake is also important. Protein that is consumed with carbohydrate within an hour after exercise stimulates the release of insulin and growth hormones, and therefore, growth of muscle mass. An inadequate amount of carbohydrate in the diet can result in reduced muscle glycogen stores in the muscle and liver, decreased endurance, decreased maximal effort, decreased serum glucose levels, and increased risk of hypoglycemia (4).
Protein intake should not exceed 2.0 grams per kilogram body weight. Excess protein intake is associated with dehydration, increased risk of certain cancers, increased calcium excretion and increased risk of osteoporosis, and reduced intake of vitamins, minerals, fiber and phytochemicals (4).
References
1. The Protein Power Diet. http://www.webmd.com/diet/protein-power-what-it-is. Accessed on August 1, 2009.
2. Mahan LK, Escott-Stump S. Krause's Food & Nutrition Therapy, 12th Ed., St. Louis, MO: Saunders Elsevier Pub.; 2008.
3. Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009; 41 (3): 709-31.
4. Zeratsky K. High protein diets: Are they safe? http://www.mayoclinic.com/health/high-protein-diets/AN00847. Accessed on August 2, 2009.
A sedentary person, a marathon participant, and a body builder of the same weight have different protein needs. Protein requirements depend upon body weight, body composition, rate of growth, physical activity level, type of physical activity, adequacy of energy and carbohydrate intake, and illness or injury. The protein needs for athletes are greater than the recommended 0.8 grams per kilogram of body weight recommended for sedentary people. Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day. Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day (2).
Endurance exercise alters protein metabolism and increases amino acid oxidation leading to increased protein needs. The increase in need is dependent upon the intensity and duration of the exercise, with higher intensity and longer bouts of exercise associated with increased protein needs. Individuals such as body builders, who are using resistance training to increase muscle mass, require a protein intake greater than for sedentary people and endurance athletes (2). Body builders' training programs typically include a maintenance phase, a muscle-mass building phase, and a tapering or cutting phase. Protein needs during these times vary. During the maintenance phase, recommended protein intake is 1.2 grams per kilogram body weight for maintenance of muscle mass. During the muscle-building phase, a protein intake of 1.4-1.8 grams per kilogram body weight is recommended. During the tapering or cutting phase, body builders significantly decrease their calorie intake. During this special phase of calorie and carbohydrate restriction, protein needs increase to 1.8-2.0 grams of protein per kilogram body weight to compensate for the use of protein for energy during this hypocaloric phase (3).
Adolescent athletes involved in high-intensity physical activity must meet the nutrition needs of growth combined with physical activity. Their protein needs vary from 1.8-2.0 grams per kilogram body weight. The timing of protein intake is also important. Protein that is consumed with carbohydrate within an hour after exercise stimulates the release of insulin and growth hormones, and therefore, growth of muscle mass. An inadequate amount of carbohydrate in the diet can result in reduced muscle glycogen stores in the muscle and liver, decreased endurance, decreased maximal effort, decreased serum glucose levels, and increased risk of hypoglycemia (4).
Protein intake should not exceed 2.0 grams per kilogram body weight. Excess protein intake is associated with dehydration, increased risk of certain cancers, increased calcium excretion and increased risk of osteoporosis, and reduced intake of vitamins, minerals, fiber and phytochemicals (4).
References
1. The Protein Power Diet. http://www.webmd.com/diet/protein-power-what-it-is. Accessed on August 1, 2009.
2. Mahan LK, Escott-Stump S. Krause's Food & Nutrition Therapy, 12th Ed., St. Louis, MO: Saunders Elsevier Pub.; 2008.
3. Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009; 41 (3): 709-31.
4. Zeratsky K. High protein diets: Are they safe? http://www.mayoclinic.com/health/high-protein-diets/AN00847. Accessed on August 2, 2009.
Tuesday, August 4, 2009
Protein Shakes
More and more people are looking for information on protein shakes either to lose weight or to enhance their physical performance. They have been on the market for a while now and in stores like GNC or other health food stores. There are benefits to drinking protein shakes even if you are not someone who works out hours a day everyday. Protein shakes are good for healthy people that are pretty active in their lifestyle, running, yoga, etc. According to a WebMD article on protein shakes they are "Safe for people who are healthy and fit, protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN). 'Most people can't make a meal immediately post-workout', he says. 'So these ready-to-drink shakes are really your best alternative'." [1]
There are people out there who think that protein shakes will make you lose weight. There are calories in protein therefore comsuming too much protein can make weight loss hard. There are some companies that claim protein shakes alone can help you lose weight but there is no evidence according to Katherine Zeratsky, R.D., L.D, writer for Mayo Clinic.com. [2]
There are benefits for taking these protein shakes, they help the body recover from an intense workout by restoring the glycogen in your body which is often used up during workouts.
According to WebMD even people who only work out 3 or 4 times a week can benefit from these. Having the protein shake after a run can help repair the muscle from the damage that is done during a workout.
What is in a Protein Shake?
Protein shakes can vary in the contents. They can range from 100% protein to having carbohydrates and fats added in. Protein shakes can also contain: Casein, Milk, Whey, Egg and Soy. Depending on how much you work out and what you are aiming for with your body determines what type of protein shake is good for your body. According to Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN), "If your goal is to lose body fat, change to a protein shake that's mainly protein, has fewer carbohydrates, and only a little bit of fat, such as Slim-Fast. 'Make sure the product is more than 50% protein if your goal is body fat loss', Antonio says. " [3]
For the middle range people out there, between endurance folks and body builders, a popular protein shake is Muscle Milk, which contains milk proteins as well as carbohydrates and fats.
People often ask why do they need to drink protein shakes right after they work out if they are getting "enough" protein during the day. Protein in the building block for our body, for some people its hard to get all the protein you need in one day, that's why these shakes are also helpful!
1 and 3. Kathleen M. Zelman MPH, RD, LD January 25, 2008
Protein Shakes , WEBMD August 2, 2009
www.webmd.com/a-zguides/proteinshakes
2. Katherine Zeratsky, R.D., L.D. April 19, 2008
Expert Answers Mayo Clinic August 2, 2009
http://www.mayoclinic.com/health/protein-shakes/AN01332
There are people out there who think that protein shakes will make you lose weight. There are calories in protein therefore comsuming too much protein can make weight loss hard. There are some companies that claim protein shakes alone can help you lose weight but there is no evidence according to Katherine Zeratsky, R.D., L.D, writer for Mayo Clinic.com. [2]
There are benefits for taking these protein shakes, they help the body recover from an intense workout by restoring the glycogen in your body which is often used up during workouts.
According to WebMD even people who only work out 3 or 4 times a week can benefit from these. Having the protein shake after a run can help repair the muscle from the damage that is done during a workout.
What is in a Protein Shake?
Protein shakes can vary in the contents. They can range from 100% protein to having carbohydrates and fats added in. Protein shakes can also contain: Casein, Milk, Whey, Egg and Soy. Depending on how much you work out and what you are aiming for with your body determines what type of protein shake is good for your body. According to Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN), "If your goal is to lose body fat, change to a protein shake that's mainly protein, has fewer carbohydrates, and only a little bit of fat, such as Slim-Fast. 'Make sure the product is more than 50% protein if your goal is body fat loss', Antonio says. " [3]
For the middle range people out there, between endurance folks and body builders, a popular protein shake is Muscle Milk, which contains milk proteins as well as carbohydrates and fats.
People often ask why do they need to drink protein shakes right after they work out if they are getting "enough" protein during the day. Protein in the building block for our body, for some people its hard to get all the protein you need in one day, that's why these shakes are also helpful!
1 and 3. Kathleen M. Zelman MPH, RD, LD January 25, 2008
Protein Shakes , WEBMD August 2, 2009
www.webmd.com/a-zguides/proteinshakes
2. Katherine Zeratsky, R.D., L.D. April 19, 2008
Expert Answers Mayo Clinic August 2, 2009
http://www.mayoclinic.com/health/protein-shakes/AN01332
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