You don't need all that protein

Active people need more carbohydrates, not protein, than non- active people. Protein supplements are rarely necessary in the American diet. Protein is far from lacking and is much more likely over consumed by most. Still, many people I speak with on a daily basis believe they are in unique circumstances because they lift weights or consider themselves to train at an elite level that requires an increase in protein. Again not likely, almost everyone can meet their requirement by eating 0.8 to 1.0 grams of protein per weight in kilograms.

Say you were doing everything right to gain pure muscle including: challenging weights, ideal intensity and duration of cardio and a model clean diet the most let me repeat that, the most your body can add in pure muscle is about one to two pounds in a month, closer to one for most, or 12 pounds a year. Eating a diet with 0.8 to 1.0 grams of protein per kilogram of body weight gives you the hypothetical equivalent of one pound of muscle a week, more than twice your body’s actual ability to build. So as you can see protein consumption is nowhere near the limiting factor in this equation.

One major misconception about protein is that it is major energy source, but that is untrue. Protein’s main purpose within the body is making hormones, enzymes and repairing and building structural tissues such as muscle. Any extra consumption of protein that surpasses the body’s daily requirements is converted to fat as storage never to be used in the form of protein again. So more protein does not equal more muscle.

Carbohydrates are the primary energy source for muscles and the brain. Carbohydrates also aid the body in using fat. Carbohydrates, unlike protein, do have a storage form that is used for exercise. The storage form is called glycogen, which is stored within the muscles. Keeping your glycogen stores full allows you to get the most out of your next workout.

The best time to top of the tank is within half-hour of working out, by eating or drinking a good source of simple carbs along with your protein. Simple carbohydrates are recommended because it increases blood glucose and insulin and stimulates glucose uptakes to the muscle. This is the one time when this is a desired effect, because there is a window of opportunity and a specific destination, your muscles not your gut, for the sugar to go. Chocolate milk is said to be the perfect combination of simple carbs and protein. Plus it is an excellent source of calcium essential for muscle and bone development and maintenance.

One last thing, it is true some athletes do indeed need more protein, closer to 1.2 grams per kilogram instead of .08, but they are not bodybuilder, as some might expect. Increases protein is actually recommended for endurance athletes such as marathoners. So take your weight in pounds divided by 2.2, which will give you your weight in kilograms. Then multiply by 0.8 to get your recommended grams of protein per day and carbohydrates for an active person should be about 60 to 65 percent of your daily caloric intake.