Most people hear eat more “protein” and they imagine bodybuilders using protein bars and milkshakes. However protein is important for everyone as it provides the building block of muscles, bones, skin, hair, nails, cartilage and blood. Protein is a component of every cell in the body. You need protein to make enzymes, hormones and blood. Unlike fats and carbohydrate, your body does not store protein. This means it is critical that you take in consistent amounts of protein throughout the day to stay healthy.

Consuming adequate daily protein is beneficial for reducing muscle loss,  speeding recovery after exercise, building lean muscle, curbing hunger and helping you maintain a healthy weight. Anyone who has an exercise routine is going to need more protein than someone who doesn’t. Through exercise you are usually breaking muscle fibers which require protein to repair and grow. If you don’t take in adequate protein, the body will cannibalize protein from it’s only available source, your own muscle tissue.

It is a myth that if you eat more protein you build more muscle. The only way to build muscle is through exercise compounded with protein metabolism. Extra protein doesn’t give you that extra strength by itself, so it is important to incorporate systemized strength training into your regular exercise regime. It is best to consume protein during or right after a workout rather than before a workout. During an exercise you are breaking down your muscles and they are seeking proteins for repair immediately during the workout.  

It is beneficial to mix complex carbohydrates with the protein, because your body finds it easier to uptake protein factors in this combination and it turns it into more healthy muscle mass. If you find yourself low on energy and feel like you are not gaining any muscle, it might be because you don’t have enough protein in your diet. Healthy protein shakes are a viable way to supplement. However, be aware of High-Protein Diets/Low Carb diets. These diets are thought to promote weight loss but there are other elements of health that can suffer including ketogenic effects, decreased tissue hydration and poor glycogen levels in the muscle for longer activities.

How much protein should I eat? It is recommended for adults in the U.S. A. to eat between 10%-35% of their daily calorie intake from proteins foods. The Recommended Dietary Allowance (RDA) is a modest 0.8 grams of protein per kilogram (2.2 Pounds) of your body weight.

However when you eat lots of protein and not enough carbohydrates, your metabolism can fall into a state of ketosis. Ketosis is a metabolic process that occurs when the body does not have enough glucose for energy. Stored fats are broken down for energy, resulting in a build-up of acids called ketones within the body. Though fat burning can be a good thing this may not be the healthiest way to achieve that goal.  High protein diets are trading short-term benefits for long-term health consequences. One of the risks includes excessive excretion of calcium in the urine that can lead to Osteroporosis.

There is some evidence that high protein diets can help with weight loss goals. However it does depend on the type of protein you eat. For example you might have a harder time maintain weight loss if you are eating processed meats such as hot dogs, sausages and deli meats compare to fish, poultry, beans and nuts.

Eating enough protein and the right protein is a complex issue to understand. The trainers at Cheetahfit Training and Massage Center will help you make changes in your diet if necessary to meet your individual needs. If you’re interested in personal training or have any questions, don’t hesitate to visit Boulder’s Cheetahfit Training and Massage Center online, or call (303) 475-4578 to get started today.