PROTEIN TO BUILD AND REPAIR MUSCLES CHAPTER 7

WHAT REALLY BUILDS MUSCLE? ADEQUATE ( NOT EXCESS! ) PROTEIN AND HEAVY WEIGHT-LIFTING, PUSH-UPS, AND OTHER FORMS OF RESISTANCE EXERCISE BUILD AND STRENGTH PROTEIN

WHAT HAPPENS TO EXCESS PROTEIN? 1) CONVERTED TO GLUCOSE AND BURNED FOR ENERGY OR 2) STORED AS GLYCOGEN OR FAT

DEFINING PROTEIN NEEDS #1  INDIVIDUAL NEEDS VARY #2  PEOPLE WHO HAVE HIGHEST NEEDS : ENDURANCE ATHLETES (OR OTHER INTENSE EXERCISE) DIETERS WHO UNDER-CONSUME CALORIES GROWING TEENAGE ATHLETES UNTRAINED PEOPLE STARTING AN EXERCISE PROGRAM

DEFINING PROTEIN NEEDS #3 THE RDA FOR PROTEIN IS : 0.4 GRAMS PROTEIN PER POUND OF BODY WEIGHT 0.4 grams Protein per Pound of Body Weight

DEFINING PROTEIN NEEDS TABLE 7.1 Type of Individiual Grams protein per pound body weight Grams protein per KILOGRAM body weight Sedentary0.4 g0.8 g Recreational Exerciser 0.5 – 0.7 g1.0 – 1.5 g Endurance athlete 0.6 – 0.7 g1.2 – 1.6 g Adult Building Muscle Mass 0. 7 – 0.8 g1.5 – 1.7 g

RULE OF THUMB (EASY WAY TO ENSURE ADEQUATE PROTEIN) CONSUME 16 OUNCES OF MILK OR YOGURT + MODERATE PROTEIN RICH FOOD SERVING AT 2 MEALS A DAY + AMOUNTS IN GRAINS AND VEGETABLES

RULE OF THUMB (EASY WAY TO ENSURE ADEQUATE PROTEIN) Breakfast1 cup milk on cereal Lunch2 oz sandwich fill (tuna, roast beef, turkey) + 1 cup yogurt Dinner4 oz meat, fish or poultry or equivalent in lentils or other beans and legumes

THE CASE OF JASPER JASPER, AN ASPIRING BODYBUILDER, OVERCONSUMED CHICKEN AND BEEF, YET AVOIDED PASTA AND POTATOES SYMPTOMS : TIRING EASILY

WHY TOO MUCH PROTEIN CAN BE A PROBLEM #1 - FILLING UP ON PROTEIN CAN CROWD OUT CARBOHYDRATE NEEDED TO FUEL MUSCLES #2 PROTEIN BREAK DOWN INTO UREA #3 A HIGH PROTEIN DIET BASED ON ANIMAL PROTEIN CAN BE EXPENSIVE

WHY TOO MUCH PROTEIN CAN BE A PROBLEM #4 A DIET HIGH IN PROTEIN CAN EASILY BE HIGH IN FAT

HEALTHFUL AND CONVENIENT MEAT CHOICES TAKE ADVANTAGE OF THE DELI BUY EXTRA-LEAN CUTS OF BEEF, PORK, AND LAMB TO REDUCE SATURATED FAT INTAKE GET RID OF MORE FAT BY DRAINING AND RINSING ASK FOR BURGER ROLL ON THE SIDE AND SQUISH GREASE OUT OF MEAT INTEGRATE MEAT INTO A MEAL AS AN ACCOMPANIMENT

PROTEIN POWDERS, SHAKES, AND BARS BUILDING UP IS A “MATTER OF DEDICATING YOURSELF TO EXTRA EXERCISE AND EXTRA CALORIES, NOT TO EXERCISE SUPPLEMENTS.” PROTEIN AND AMINO ACIDS IN SUPPLEMENTS NO MORE BIOAVAILABLE THAN PROTEIN FROM FOOD

QUESTIONS BODYBUILDERS ASK HOW MUCH PROTEIN SHOULD I CONSUME? STRENGTH TRAINED + IN CALORIE BALANCE 0.7 to 0.8 grams protein Pound Body Weight

QUESTIONS BODYBUILDERS ASK WHAT SHOULD I EAT BEFORE I LIFT? CARBOHYDRATE + PROTEIN

QUESTIONS BODYBUILDERS ASK WHY IS IMMEDIATELY REFUELING AFTER A WORKOUT SO IMPORTANT?

QUESTIONS BODYBUILDERS ASK HOW OFTEN SHOULD I EAT PROTEIN?

QUESTIONS BODYBUILDERS ASK WHY ARE PROTEIN SUPPLEMENTS SO POPULAR?

QUESTIONS BODYBUILDERS ASK WHAT IS WHEY PROTEIN?