Protein - How Much is optimal?

   Protein - the building block of muscular physiques. I personally consume the Met-Rx Big 100 Bars and Met-Rx protein powder in my diet, although not every day. Bodybuilding magazines generally recommend a gram of protein per body weight ever day (example 150 grams for a a 150 lb. person), At 4 calories per gram, that's 600 calories of protein a day, or about 25% of your diet if you consume 2500 calories.
    Other more mainstream publications I've read suggest a half a gram of protein, per pound, every day, and that's what I suggest to clients. The National Academy of Medicine, in an article by Hope Warshaw in the Washington Post, recently recommended an even lower amount - 56 grams per day for men, and 46 per day for women. According to their study, American men currently consume much more than that, 98 grams per day for men, and 68 for women.
   Protein advocates in the dietary community argue that the recommended daily allowance of protein is set too low. They claim that while most people consume enough poultry, eggs, seafood, nuts, and other protein sources to prevent deficiencies, that doesn't mean they are eating optimal amounts for proper weight management, or to prevent cardiovascular disease or Type II diabetes. Heather Leddy, an associate professor of Nutrition at Purdue University, recommended 80 grams per day for a 130 lb. woman and 98 for a 160 lb. man.
    I personally feel a lot depends on your athletic goals. A distance runner relies on carbohydrates for muscle fuel. Football players or bodybuilders concerned about tissue repair after hard workouts, probably need more protein than the marathoner, because of different stresses their bodies are under. A nutritionist can personalize your optimal intake based on information like that, as well as your family health history.
     Many nutritionists do like protein in helping control weight because it does tend to satiate your appetite (although I don't seem to have that reaction to bacon or pistachio nuts!)
    On that point, Americans tend to get too much of their protein in things like bacon or cheese, which also have large percentages of saturated fat. The obvious suggestion is to look for healthier protein sources like nuts, low-fat dairy items, lean cuts of chicken, or fish. Grains and vegetables also have protein, but in lesser amounts.
    You can only effectively metabolize a moderate amount of protein (20 to 30 grams) in one sitting, so don't overdo it on those bacon strips, and spread your intake throughout the day. Enjoy your protein shake or bar after a hard workout, but don't waste it on days when you're not exercising. After all, any calories not burnt shortly afterward are stored for later use, as fat.
   
             

Tips from Oxygen Magazine

   I like flipping through fitness magazines. Runner's World, Men's Health, Women's Health, Self, and the late, lamented Running Times. You stay current on trends, can pick up new exercises to incorporate with clients, and generally increase your base of knowledge with quick, informational tips. Often the advise is contradictory. In a typical issue of Runner's World, you'll be told in one article to run no more than every other day. In  the next, it might suggest two runs a day to kick up your training. The key, of course, is to know what is right for you; based on your fitness background, history of injuries or illnesses, age, and particular goals.
   I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
   *Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
   *Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
    *From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
     *The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
      *A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
     *An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
  *Eat breakfast! (I've read this many times).  Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
 *Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
 *"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!