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Thursday, 22 October 2009 14:40
Proteins
by KA Tekin MS Phd(c)
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Proteins are 'building blocks.' The primary function is to rebuild and create new tissue. Protein is not an energy source. It does not help you run on the treadmill or lift weights. When you weight train, your body tears down the muscle tissue. It is when you eat protein that your muscle tissue is able to rebuild and become stronger.
Concentrate on eating the leaner types of proteins. Many proteins are full of fat. Quality proteins include chicken breast, turkey breast, fish, egg whites, and low-fat or non-fat dairy products. Consuming lean proteins is important because they are easily broken down into amino acids and sent into the bloodstream so that your body can start rebuilding tissue right away. There is nothing wrong with the protein in a piece of prime rib, but it is a very fatty piece of meat. Fats take your body much longer to break down. This delays the process of rebuilding tissue.
You must eat your protein efficiently. The amount of protein an individual can digest varies. A woman, on average will digest about 20 to 30 grams of protein in one sitting but a man can often digest about 30 to 40 grams at once. Keep in mind that everyone is different. The numbers I have just given you are averages.
A sitting is defined as every 3 hours. If you need 100 grams of protein a day, you must consume it throughout the day (that is about 20gms per meal if you eat 5 meals.) If you do not consume it all day and then wait until night and eat 100 grams, your body will not digest all of it. Too much protein in one sitting will either pass right through the body and be excreted (and remember protein is NOT cheap) or it could possibly be stored as body fat. It is also extremely unhealthy.
Concentrate on eating the leaner types of proteins. Many proteins are full of fat. Quality proteins include chicken breast, turkey breast, fish, egg whites, and low-fat or non-fat dairy products. Consuming lean proteins is important because they are easily broken down into amino acids and sent into the bloodstream so that your body can start rebuilding tissue right away. There is nothing wrong with the protein in a piece of prime rib, but it is a very fatty piece of meat. Fats take your body much longer to break down. This delays the process of rebuilding tissue.
You must eat your protein efficiently. The amount of protein an individual can digest varies. A woman, on average will digest about 20 to 30 grams of protein in one sitting but a man can often digest about 30 to 40 grams at once. Keep in mind that everyone is different. The numbers I have just given you are averages.
A sitting is defined as every 3 hours. If you need 100 grams of protein a day, you must consume it throughout the day (that is about 20gms per meal if you eat 5 meals.) If you do not consume it all day and then wait until night and eat 100 grams, your body will not digest all of it. Too much protein in one sitting will either pass right through the body and be excreted (and remember protein is NOT cheap) or it could possibly be stored as body fat. It is also extremely unhealthy.
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