What is Protein? Why do I need It? How much Should I Consume?

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What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low carb way of eating, who usually are replacing part of their carbohydrate intake with protein.

What is protein?
Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially
made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine amino acids, so it is important to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them. Learn more about amino acids in our diet.
How much protein do we need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person, 92 grams.

-Laura Dolson

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Excellent post

admin's picture

Excellent post

Nice post! For body building

arm88's picture

Nice post!
For body building purposes you can take up to 1g per pound, so a 200 pound person can take 200 grams.
The best thing about protein is if you take too much then it is usually excreted through urine.

I hate it when people try to

justin's picture

I hate it when people try to tell me that if you take to much it turns into fat, that's why they don't eat high protein foods. I just say: fail.

a lot of people don't

marygrace's picture

a lot of people don't understand the meaning of protein and how does it helps into our body.. That is why fitness trainers love to teach you about it. custom cabinet

Too much protein can tax the

danmanxr's picture

Too much protein can tax the body if taken at one time. Shouldn't protein be spread throughout the day. I heard from a nutritionist that taking calcium all at once will not be absorbed by the body fully. But if it's taken throughout the day it will almost be fully absorbed. Her example was 1000 mg of calcium taken twice a day will be more fully absorbed whereas 1000 mg taken all at once won't.

I'm thinking that might be true of protein intake.

I also read that one should take their multiple vitamin with food since the body gets nutrition from food and will better use the multiple vitamin.

My 2 or 3 cents worth anyway.

Whey vs. Isolate

cameron's picture

Whey vs. Isolate Protein.

Okay, I'm interested in paying the big bucks and getting protein supplements. I went out after lunch to check on protein supplements. I went to 2 different places that sell it. They both said the only difference between the two is what I found online.

According to Tom Venuto, CSCS, NSCA-CPT said the following:

    Whey is a dairy protein that is a by-product of the cheese making process. In its raw state, whey contains substantial amounts of fat and lactose (milk sugar). You wouldn’t want to eat raw whey. That’s why it is filtered and processed: to remove most of the lactose and fat. If you’ve ever heard of microfiltration or "ion exchange," those are simply methods of separating the fat and lactose from the protein. The end result is a more concentrated protein – either concentrate or isolate (which is what you want).

    The primary difference between isolate and concentrate is that the isolate is more pure. In other words, isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%.

    If you are lactose intolerant and you have problems with gas and bloating, then the isolate might be a better choice. But being more "pure" doesn’t necessarily mean tht whey isolate is better or will produce greater muscle growth. Whey protein concentrate is still an excellent source of protein. Besides, isolate does have disadvantages: For one, it is more expensive than concentrate. Isolate has also had some of the valuable immune-boosting protein subfractions such as alpha lactoglobulins and lactoferrins removed in the filtering process.

    In the long run, I don’t think it makes much difference whether you use concentrate or isolate. Nutrition companies will surely bicker back and forth forever over whose protein powder is the best, but choosing your protein isn’t something you should lose sleep over.

    Protein nutrition is very simple: For practical muscle-building purposes, the important thing is to consume between 25-50 grams of protein (depending on your needs) every three hours. Whether it comes from whey isolate, whey concentrate, egg whites, chicken, fish, lean red meat or whatever – I just don’t think it matters that much.

    I’ve used whey for years; I throw a couple scoops in my oatmeal in the morning sometimes instead of making egg whites. Sometimes I have a protein shake instead of a food meal. The main benefit of protein powders and meal replacements is convenience. Drinking your protein is definitely easier than preparing, cooking and eating it. Still, 80% of my protein comes from food sources such as egg whites, chicken, lean red meat (usually top round), and occasionally some tuna, salmon or other fish.

Here's the cite for that http://www.leehayward.com/whey_protein_isolate.htm

What I don't like about the concentrate is that it contains a lot of cholesterol. I'm told my dad's cholesterol is a bit high so I'm trying to avoid that.

Any ideas on where to buy Isolate Protein online CHEAP??

Cameron

Cameron

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