Monday, 15 October 2012

Protein Intake Simplified


Many times today we are so concerned with results we buy into the hype of do this not that with our diets and nutrition. The biggest thing that I can share on this journey and the most important thing you can learn in our world of fad diets is that balance is key.

What do I mean by “balance??” If you eat clean and you eat healthy amounts of carbs, protein and fat then you will find success in your journey. Too much of any one of these 3 is not good for any of us and may lead to immediate results. But over time those results will stop and you will be left with the consequences of unhealthy eating.

Today I want to talk about something that I feel people are almost… dare I say… obsessed with! Protein. We will also discuss what is the right amount of protein for each of us according the experts.
According to NASM (National Academy of Sports Medicine),for the general population, the amount we should be getting is 0.8 grams per kilogram of body weight. This number goes up to 1.0 gram per kilogram of body weight for a recreational athlete. The max amount of protein is 1.4 grams/kg of body weight. Other sources are inline with these recommendations with ACE (American Council on Exercise) recommending 1.2 grams/kg of body weight for athletes.  The ACE recommends no more than 1.7 grams/kg of body weight.

What does all of that mean for you?? In addition to knowing how many calories you should be consuming it is important to know how much protein you need but even more importantly, how much protein is too much!
How do you calculate these numbers?? Easy!!
  1. Convert your weight to kg: Multiple your weight by .453592
  2. Use either your Beachbody training protein meal plan or the above recommendations to find your grams per kg. I am going to use 1.0 grams/ kg for our example. Multiply your weight in kilograms by 1. This will give you your recommended grams of protein per day.
For someone that weighs 200 pounds:
200 * .453592= 90.17 kg (This is your weight in kilograms. )
90.17 * 1 = 90 grams of protein per day.
Once you have an idea of how much protein you should be getting, you will want to divide this number between your meals throughout the day so your body can digest and utilize the protein.

What if I get too much protein??
A lot of people take in a huge abundance of protein. Your body can handle high protein intake for a short period of time, preparing for a competition or photoshoot, but anything longer than a few weeks is extremely hard on your body. The excess protein will cause:
  • Fat to be stored in the body.
  • Excess calcium to be excreted through our urine causing kidney stones and osteoporosis.
  • High cholesterol depending on the source of protein.
According to Journal of the International Society of Sports Nutrition diets that are carb restrictive and high in protein put people at “risk for … potential cardiac, renal, bone, and liver abnormalities overall” as well.

Sources of protein:
I am a plant based girl. I get most of my protein from live plants. Contrary to popular belief this is totally possible and will actually lead to a diet lower in saturated fat and cholesterol. With a bit of planning I have even seen people compete in figure competitions on a totally vegan nutrition plan.

Lean meats are also a great source of protein. Lean meats would include chicken, fish, and low fat beef.

Shakes are also a great source of protein. Unless your shakes are adding more than just protein like Shakeology,  then I would prefer to see people try to get their protein intake and caloric needs from real food versus supplements. Unless your needs are crazy high then by all means… Shake it up between meals!!
Protein intake is a bit controversial in the fitness world so I know you may not agree with everything I have said when it comes to your goals. These guidelines are just that—guidelines but be careful when choosing the foods to accomplish your goals. Balance is key! Healthy carbs and fat are just as important to your body’s functions and your results as protein!!

Coach Christina

Christina is a Certified Personal trainer, virtual fitness coach and business coach. She is also a mother of 3 beautiful children. She has used her background to grow a healthy 6 figure income and is helping others do the same! Her greatest desire is to be a great mother, wife and to help others fulfill their goals and dreams! With depression knocking on her door she found a way to pull her own health together and decided it was time to help others live a better life! With the threat of returning to work full time and putting her new baby in day care she began her fitness business with nothing more than a dream. With great business success she now finds helping others from home with their fitness, health and business goals from home!

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