Sports Nutrition – What Quantity of Protein Do You Require?
I have just been recently looking at the chapter on sports nutrition in Patrick Holford’s Optimum Nutrition Bible and also the Sports Nutrition part in his book 500 Health and Nutrition Questions Answered. The actual recommended amount of protein consumption a day is actually: 15 Per cent of the calorie consumption should come from proteins.
Even if a weight lifter is exercising exceptionally hard, the highest level of muscle they are going to have the capacity to gain within a year is actually 9lb (4kg). Muscle is actually 22 per-cent protein, if you get twenty two per-cent of 9lb (4kg) and divide it by three hundred and sixty five days, the level of protein you need each day is actually 0.5oz (2.4g), which is the equivalent of a few almonds. It is actually not possible to gain any more muscle than that, although you may actually eat a large amount of protein.
Even though we all need protein for perfect overall health, and protein is definitely important to build muscle, if you happen to eat very massive amounts of protein you will be far more likely to cause medical problems. Protein is tough work for the system to process and deal with, and results in oxidants that damage your health. High animal protein consumption even makes our bodies acid. Our bodies neutralises the acidity automatically by removing calcium phosphate out of your bones, making use of the phosphate to make the body much more alkaline, then excreting the calcium in the pee, sometimes ultimately causing weak bones.
And so, rather than concentrating on consuming a large amount of protein, concentrate more on having an adequate amount of these:
- Complex Carbohydrates for example corn, beans, wholewheat bread, pasta, buckwheat, millet, brown rice, rye, oats, quinoa, lentils.
- Fruit and veg – consume loads of fruit and lots of uncooked or perhaps lightly cooked vegetables.
- Vitamin supplements – have a decent, high strength multivitamin supplement, plus even more vitamin C (2,000 mg each day).
- Minerals – have a high-quality multi-mineral supplement, and also consume uncooked nuts and seeds.
- Healthy Fat – have a high-quality omega three supplement (fish oil or flaxseed oil), and also consume seeds, nuts and oily seafood.
It’s worthwhile mentioning that should you consume seeds, nuts and oily seafood for minerals and healthy oils, you will also be getting necessary protein. You are going to also have some protein through the complex carbs, especially the quinoa, lentils and also legumes. The point I am making is: if you consume food which addresses every one of the previously mentioned nutritional factors, you will definitely get sufficient protein anyway, which means you don’t need to go crazy and consume a large amount of extra protein. Besides you will be consuming lots of alkaline-forming food like the vegetables and fruit, and lots of vitamins and minerals to help keep everything running properly, including anti-oxidants to balanced out the effects associated with digesting proteins.