Of recent I have noticed many of my colleagues, clients and training partners become part of a growing trend that argues for the consumption of extra protein as part of a recovery or weight loss/gain program. Many of these supplements are consumed in pill and shake form after or before training sessions or meals with the intention of improving overall performance
The in arguable fact is that protein is one of the basic building blocks in the human body and plays a major role in all cells and the most important bodily fluids. In addition most of our bodies important chemicals, enzymes, hormones, neurotransmitters and even our DNA are made partially of protein and although our bodies are good at recycling protein, we use it continually and so need to replace.
However, the key question is how much protein is too much, or too little? While dependent upon the individual’s size and weight it is suggested that our daily calorie intake should be around 52% carbohydrate, 30% fat and 18% protein. So the average 19-50 year old man consuming around 2550 calories will only be eating 456 protein-based calories. For your reference 482 calories is equivalent to around 1 cup (250 mils) of light milk.
So do we need the performance enhancing protein supplements? Granted that the body has a developed inability to store protein but if we are consuming it on our actual diets will we recover or improve our performance, or progress our ability to gain or weight? This is a question that can be determined only through individual reflection but what I have found is that protein shakes as part of a weight loss diet leaves the body under nourished and craving carbohydrates.
So perhaps consider that if you are looking to get extra protein into your diet you start consuming some of the super protein vegetables. Based on my own personal studies the following foods do not only provide for the growth, maintenance and repair of muscle tissue, but also help aid digestion and circulation
- A cup of peas has about 16grams of digestable protein.
- You can get about 8 grams of protein per serve of chick peas
- 5 grams of proteins per cup of corn
- 3 grams of protein in a serve of brocolli
- 13 grams in a serve of spiniach
- 4 grams of protein in serve of artichoke.
Compare this to your average protein shake which has about 5 grams worth of protein perhaps it may be work changing your pre/post work out product.
