Carl was looking to build muscle. His gym buddy told him to eat a high protein diet - eggs for breakfast, big portions of meat for lunch and dinner, and protein shakes and bars for snacks. But at 200 to 225 grams of protein a day - about 28 percent of his total 3,000 calories - would this really be the best training diet for Carl?
The myth of high protein
Many people don't realize that it's actually the resistance exercise, along with adequate protein and carbs, that builds and strengthens muscles - not excess protein. If you consume more protein than you need, you simply burn it off as a fuel source. Excess protein may also be stored as fat.
The best sports diet contains adequate, but not excessive, protein to:
- Build and repair muscle tissue
- Grow hair and fingernails
- Produce hormones
- Boost your immune system
- Replace red blood cells
How much protein do you really need?
Athletes need only slightly more protein than other people. If you eat moderate portions of protein-rich foods, your needs can be met easily. It will be enough to:
- Repair the small amounts of muscle damage that occur with training
- Provide energy (in small amounts) for exercise
- Support the building of new muscle tissue
In fact, most athletes naturally eat more protein than they need. Look at Carl, a 170-pound healthy, young athlete looking to build muscle. At 3,000 calories a day, his regular diet (without trying to add excess protein) was already giving him 110 g to 125 g of protein. This equates to 0.7 g to 0.8 g of protein per pound, which is quite adequate for his needs.
The American College of Sports Medicine and the American Dietetic Association offers these guidelines on how much protein you need. Your individual needs may vary if you have any medical conditions or are pregnant. Check with your doctor to see how much protein you need:
|
Type of individual
|
Grams protein/lb. body weight
|
|
Sedentary adult
|
0.4
|
|
Recreational exerciser, adult
|
0.5-0.7
|
|
Endurance athlete
|
0.6-0.7
|
|
Growing teenage athlete
|
0.7-0.9
|
|
Adult building muscle mass
|
0.7-0.8
|
Know your protein grams
Protein grams add up quickly. A four-ounce serving of meat, chicken or fish (just slightly larger than a deck of cards) contains 28 grams of protein. Have that twice a day and you are already up to almost 50 grams, not counting other food.
Check out the following common portions of foods and their protein content in grams:
|
1 oz. meat, chicken, fish
|
7
|
|
1 cup milk, yogurt
|
8
|
|
1 oz. cheese
|
7
|
|
1/2 cup beans
|
7
|
|
1 slice bread
|
2-3
|
|
1/2 cup pasta or rice
|
3
|
|
1/2 cup cereal
|
3
|
|
8 oz. baked potato
|
8
|
|
1 oz. nuts
|
5
|
|
1 scoop whey protein
|
20
|
What about carbs?
Lean athletes looking to bulk up will need a boost of 300 to 500 calories per day. As long as protein needs are met, these extra calories should come from carbs.
Carbohydrates often get a bad rap when it comes to building muscle. But carbs are critical for both aerobic exercise and strength training. Unlike protein or fat, carbs are the best fuel for muscle-building exercise.
Carbohydrates are stored in the muscles for energy. You can't lift weights and demand a lot from your workouts if your muscles are low on carbs. Otherwise, you won't be properly fueled and it will be tough to exercise hard enough to build to your potential.
Tips of the trade
Focus meals on healthy carbs,such as whole-grain breads and cereals, oatmeal, sweet potatoes, beans, hummus, brown rice, fruits and veggies. Wholesome carbs should cover two thirds of your plate.
Eat lean protein to complement your meals, not as the main portion. Choose fish, chicken, eggs, lean meats and low-fat cheese.
Include small amounts of healthy fats. Avocado, nuts, seeds, fatty fish, olive and canola oils are all good choices.
Protein powders - such as whey, casein or soy - are convenient ways to include protein in your diet. Just remember to use them to meet, not exceed, your protein needs.
