I know a lot of people that work out as hard as you do, aren't eating enough to build
up their muscles. Well if you are interested, I have some brand X Super Strength Whey protein powder in my car that I can let you have for a pretty good price. Satisfaction Guaranteed."
"Thanks for the offer but I think I eat enough protein."
100 Protein
This was a conversation I had with a guy back in 1996 when I first joined the YMCA. At the time I had no clue if I was eating enough protein, but I did know that I didn't want to buy any protein powder from a guy that was selling it out the trunk of his car. The whole situation did bring up a very important question.
"Are you eating enough protein?"
It was time to do so research to find out.
What is protein?
The first thing that I wanted to know is why I even needed protein in the first place. It turns out that protein is one of the basic building blocks of the human body. Your muscles, hair, skin, and connective tissue are mostly made up of protein.
Your body's important chemicals such as enzymes, hormones, neurotransmitters, and even your DNA are also partially made up of protein. Your body is constantly using up protein, so it is very important that you are at least eating the minimal required amount.
One reason that protein is so important is because it is made of amino acids. Your body cannot make the essential amino acids, so you have to get them from the food and the supplements that you eat.
How much protein do you need?
How much protein you need depends on your age, size, and activity level. If you went to a nutritionists she may come up with a quick estimate on how much protein you need each day by multiplying your body weight (in pounds) by .37. The number that she gets from this calculation will roughly tell you how many grams of protein that you should be eating daily.
Here is a good example: I weigh 180 lbs. I get my calculator and put in 180 X .37. The calculator shows that I should be eating at least 67 grams of protein each day.
Do people who exercise need more protein?
Before I accept this number at face value I must account for the fact that I exercise strenuously for at least 30 minutes 4 to 5 days per week. Bodybuilders knew this along time ago, but researchers are now beginning to realize that people that strenuously exercise do need more protein than couch potatoes.
They recommend that you get from .55 to .64 grams of protein per pound of body weight if you do endurance exercises and from 0.78 to 0.82 grams of protein per pound of bodyweight if you lift heavy weights. I do a mixture of the two, so for my purposes I am going to use the highest value 0.82 grams of protein of per bodyweight, or 147.6 grams per day, to make sure I get enough.
What happens if you don't eat enough protein?
Your body does not store protein, so you have to replace it everyday. In fact if you were to stop eating protein for a couple of days, your body would start to break down your muscle tissue to get the protein that it needs.
Personally I think you should eat more protein than the minimum recommendations because as we all know nothing works with 100% efficiency, so some the protein that you eat will not be used by your body.
References:
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
(Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences.
Lemon, PWR. (1996). "Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?" Nutrition Review 54:S169-S175.
Black Friday Optimum Nutrition 100% Any Whey Instantized Whey Protein, 2.7 Pound 2011 Deals
Nov 11, 2011 16:53:47
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Black Friday Optimum Nutrition 100% Any Whey Instantized Whey Protein, 2.7 Pound Feature
- One 2.7-pound tub of instantized whey protein, 2.7-pound tub
- Packed with whey protein isolates
- For maintaining and increasing lean muscle mass
- Virtually tasteless--optimized for cooking
- A quick and easy way to add protein to your favorite foods and beverages
Black Friday Optimum Nutrition 100% Any Whey Instantized Whey Protein, 2.7 Pound Overview
Any Whey Protein is a quick, easy way to add protein to your favorite foods and beverages. Each serving (1 level scoop; included in this container) provides 17 grams of virtually tasteless protein for quick foods, baked foods, and beverages. Great quick food mixers include yogurt, oatmeal, cold cereals, cottage cheese, peanut butter, nonfat cream cheese, and sugar-free pudding. You can also add Optimum Nutrition whey when baking muffins, cakes, breads, cookies, biscuits, or cooking waffles and pancakes, soups and stews, sauces or mashed potatoes. This instant whey powder mixes in fruit juices, sports beverages, dairy, soy, or rice milk, smoothies, coffee and tea, and even weight-gain and post-workout recovery shakes.Black Friday Optimum Nutrition 100% Any Whey Instantized Whey Protein, 2.7 Pound Specifications
 | 100% ANY WHEY INSTANTIZED PROTEIN |
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Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - you can count on ON supplements to work as hard as you do. Realize your True Strength with the quality and innovation leader.
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Optimum Nutrition 100% Any Whey Instantized Protein, 2.7 pounds.
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