Much Ado
About Protein!
You've
probably heard that increasing your protein intake can have
a positive effect on the success of any weight loss or fitness
program. Here's why...
1) Numerous studies show that protein helps stave off hunger,
aids in weight loss, and helps build and/or protect lean body
mass (muscle).
2)
The dangers of higher protein intake as touted by the advocates
of the high-carbohydrate mainstream diet are an illusion. There
is NO documented proof that indicates higher levels of protein
intake leads to kidney malfunction in healthy individuals. In
fact, new evidence indicates that increasing protein consumption
has no adverse effects on kidney function (Source: International
Journal of Obesity and Related Metabolic Disorders, 23(11):1170-7.,
1999).
Please
note: It is true, however, that processing all that extra protein
does require plenty of water. Of course, that's not an issue
with you...
You
are already drinking 8-10 10 ounce glasses of water a day, right?
;-)
3)
Any diet that limits protein intake has to make up the bulk
of daily caloric values in either fat calories or carbohydrates.
Since fat has been "villainized" by the dieting community,
most of the remaining calories come from carbohydrates. This
leads to a diet that OVERstimulates insulin, raises blood sugar
levels, and puts the body into fat storing mode. Incidentally,
this is the same diet that has been prescribed routinely for
over 2 decades now, but has failed to alleviate the obesity
crisis.
4)
Other recent studies have indicated that high-protein meals
actually raise post-meal thermogenisis (fat burning) and resting
energy expenditure (Source: Journal of American College of Nutrition,
21(1):55-61, 2002
5)
Research shows that dieters who obtain a larger percentage of
their calories from protein (as opposed to those obtaining a
greater percentage from carbs), tend to lose more fat, and less
lean muscle mass (Source: Metabolism 43 (12):1481-7., 1994)
OK,
so it's important to "up" your protein intake. But
unless you supplement extensively with high quality protein
supplements and Meal Replacements, you're going to have problems
eating enough protein in a day. After all, there are just so
many chicken breasts one can tolerate in a day! Some days, I
have to work hard to consume my minimum of 1 gram protein/pound
of bodyweight daily.
Protein
supplements usually come from one of three sources...
i)
As meal replacements (like Myoplex, Cytoplex, and Labrada's
Lean Body) which contain 30-50 grams of protein per serving,
plus a significant number of carbs and handful of fat calories.
ii)
As "pure" protein powders like Designer
Whey protein. Comprised mostly of protein with very little
added carbs and fats, these products aren't as tasty as meal
replacements. However, they are very useful to have around to
increase the protein intake of meals. For instance, a scoop
added to your morning oatmeal "ups" the protein content
significantly.
iii)
As protein bars like MuscleTech's NitroTech.
Personally,
I use protein supplements as the foundation of my fitness and
weight loss program. And generally, I use meal replacements
(like EAS' Myoplex) and "pure" protein powders like
Designer Whey. I use protein bars only occasionally -- like
when I happen to be travelling.
If you haven't already done so, I'd recommend you increase your
protein consumption.
I've
written extensively about the meal replacements Myoplex, Cytoplex,
and Lean Body, as well as the best protein bars for the money.
Here's
where you can find my article comparing the top 3 brands of
meal replacements!
Or,
check out my article on protein bars here...
To
read about Designer Whey protein, click
here!
