Protein - Changing the Diet and the Mind of the Strength Training Athlete

Old myths die hard, it would seem. One of the biggest and oldest that surrounds protein is that a strength training athlete needs to eat a lot of protein so that they can get bigger and bigger. This is simply not true, and in fact, too much protein may be dangerous to their efforts. The strength training athlete needs to follow the same diet plan that has long been held by the endurance athlete. Those who are training for improved endurance eat a diet that is higher in carbohydrates, lower in fat and moderate in proteins. The strength athletes tend to eat a diet that is higher in protein and fat and lower in carbohydrates, sticking to the erroneous belief that carbs are the enemy of their efforts.

Digestion and Nutritional Differences

The body digests fat easiest and first. Carbohydrates are digested next and may depend on the type that they are. Simple carbs, such as white bread and white sugars, are fast and easy to digest by the body and can lead to an insulin surge that will lead to increased fat storage. Complex carbohydrates are more slowly absorbed by the body and should be the main source of carbs in the diet. Protein takes the most effort by the body and will be digested last. It is another myth that protein is never stored as fat - it does not matter what the source is, if there are too many calories taken in, the body will store it as fat. Protein, because it takes longer to burn, does keep the body feeling full for longer, which in most cases will allow for smaller meals to be eaten with less overall calories taken in.

The body breaks down food for energy, and in some cases you can actually feel the effort in the form of heat. Each type of nutrient creates heat in the body during digestion, a process referred to as thermogenesis. Meal-induced thermogenesis is around 8% for the average person following a normal diet. Those who are eating a reduced-calorie diet plan may only experience thermogenesis of 4-5%. Fat can increase the thermic effect by 3%, carbs by 10% and protein will cause an increase of around 30%. This effect may be felt for about three hours after the conclusion of the meal.

During a workout, the body turns to carbohydrates for the fuel for the muscles because fat and protein cannot be oxidized fast enough, especially during the demands of a high intensity workout. After the supply of carbohydrates are burned and depleted, the muscles will turn to glycogen for fuel, which is stored by the body as a secondary energy source. If the glycogen stores are full or are not used by the body, the body will simply move carbohydrates to storage as fat. (Source: Quinn 2007)

The experts suggest that the upper limit for protein intake is around 35% of the daily calories, even for the elite athlete. (Source: The American Journal of Clinical Nutrition) Whether you are an athlete or not, you have to make sure that you are getting the right amount of protein, carbohydrates and fat to keep you as healthy and strong as possible.

A Better Athletic Diet Plan

A better concept for the strength training athlete would be to follow the lead of the endurance athlete, which is taking in around 12-15% protein, 25-30% fat and 55-65% carbohydrates. The actual needs of each athlete, weekend warrior or non-athlete are individual and each person must evaluate what does and does not work for them. (Source: Quinn, 2007)

Both the American Heart Association and the American Journal of Clinical Nutrition warn against too much protein for the number of health risks that it may present. Not only does too much protein increase the possibility of a number of diseases and conditions, it can also hurt the performance of the athlete and may not be nearly as beneficial as it has been thought to be.

Too Much Protein

Exceeding the upper recommended limit of protein intake can cause serious problems. It can hurt the performance of the athlete by:

- Depleting the supply of glycogen in the muscles and liver. In addition to serving as stored energy in the muscles, glycogen helps the muscles to retain water.

- Can decrease endurance (you won't be able to work out as long.)

- Can decrease maximum effort (you won't be able to work out as hard.)

- Can severely lower the serum glucose levels, which in turn can lead to hypoglycemia. It is interesting to note that men are less able to tolerate the effects of hypoglycemia than women are.

In addition, too much protein may also cause problems, not only for the athlete but the general public as well:

- It increases the risk of some kinds of cancer.

- Increases calcium excretion, which increases the risk of osteoporosis.

- Keeps the body from absorbing and using some vitamins, minerals, fiber and phytochemicals correctly.

Finally, excess protein may cause problems for people with the following conditions:

- May keep diabetics from keeping their blood sugars leveled out.

- May increase the problems that psoriasis sufferers feel from their condition.

- May cause complications for those with kidney disease, including an increased risk of kidney stones.

- Whey based protein may cause liver damage.

- Some protein supplements may cause allergies.

- An all liquid protein diet increases the risk of gall stones. May cause damage to the pancreas and the spleen.

Protein Supplements

Those who are not getting enough protein based on their needs may consider adding a supplement to their daily food intake. A supplement can be a great way not only to increase protein but to replace less healthy snacks and meals, especially while on the run. People are busier than they have ever been and so many people are not taking the time to eat good foods. Grabbing a protein supplement can keep the eating plan on track by keeping you full for longer and providing you with the energy to power through. It is suggested that if you are going to be exercising at high intensity or for longer than thirty minutes, that you have a protein/carb drink or snack before and after, and of course, make sure that you are staying well hydrated throughout. Good supplement choices include:

- Protein powders, including whey, soy, rice and egg

- Protein shakes

- Protein pudding snacks

- Liquid protein shots

- Protein bars

Read ingredients and make sure that you know exactly what you are getting. Profect, the liquid protein supplement shot from Protica, is made with high quality ingredients and has 25 grams of protein per serving. It is only 100 calories per serving and is available in a number of flavors.

Another option for a pre- or post-workout drink is milk, especially chocolate milk, which has around 9 grams of protein in the average glass and provides 31% of the daily needs of calcium. Chocolate milk, considered to be one of the optimal drinks for the athlete, includes a blend of protein and carbohydrates to help the body with the recovery period, which is important to preventing muscle breakdown. (Source: Marano, 2007)

References

The American Journal of Clinical Nutrition

Hara Estroff Marano The Human Kindness of Milk Psychology Today. December 2007

Elizabeth Quinn High Protein Diets and Sports Performance: Are the Atkins and South Beach Diets a Good Choice for Athletes October 31, 2007

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.