How Much of Each Macronutrient Should You Consume?

In my recent post on the macronutrients one of my readers asked the question “how much is too much?” when it comes to these nutrients.  Today I am going to answer that very question and discuss how much of each macronutrient you should consume.

HOW MUCH CARBOHYDRATES, FAT AND PROTEIN SHOULD YOU CONSUME?

After doing some research I quickly found that there is no concrete answer when it comes to macronutrient consumption.  Some sources suggest going for a high carbohydrate approach.  Others suggest getting the majority of your calories from protein.  Contrastingly, some people believe a high fat diets is the way forward.  Others propose that you should get an equal amount of calories from all three macronutrients.

So which suggestion is correct?  Potentially all of them.  Your body needs good levels of all three macronutrients to function properly.  However, the exact proportions will vary depending on your fitness goals and activity levels.  The list below contains a summary of the different macronutrient calorie proportions you can go for depending on your fitness goals:

1) EQUAL CALORIES FROM ALL MACRONUTRIENTS (33.3% Carbohydrates, 33.3% Fats and 33.3% Proteins):- If your lifestyle involves regular physical activity but nothing too extreme then this is probably the best choice for you.  The carbohydrates will provide you with the energy and vitamins you need, the fats will help keep your body running smoothly and the protein will ensure that your body can maintain and repair existing cells whilst also producing new ones where needed.

2) HIGH CARBOHYDRATE (60%-70% Carbohydrates, 15%-20% Fats and 15-20% Proteins):- If you do a lot of cardiovascular exercise such as cycling or jogging then you may want to increase the proportion of carbohydrate calories you consume.  Carbohydrates are your body’s preferred energy source and will give you the energy you need to perform high levels of physical activity.

3) HIGH PROTEIN (15%-20% Carbohydrates, 60%-70% Protein and 15%-20% Fats):- If you are looking to gain muscle mass and are lifting weights on a regular basis you might want to up your protein intake.  Protein is responsible for building, maintaining and repairing all your body’s cells including the muscles.  When you lift weights you effectively tear your muscles in a controlled way.  The amino acids in protein are then used to repair the muscles making them grow back stronger and larger than before.

4) HIGH FAT (15%-20% Carbohydrates, 15%-20% Protein and 60%-70% Fats):- If you want to  reduce your body fat levels then surprisingly eating a high proportion of fat calories can help.  Eating a diet high in fat forces your body to use fat stores (instead of glucose) for energy.  Using body fat for energy is less efficient than using readily available blood glucose which means the entire process burns more calories.

HOW MUCH IS TOO MUCH?

You might now be thinking that can consume any amount of each macronutrient depending on your fitness goals.  Unfortunately, this is not correct.  Whilst it is OK to consume a higher proportion of one macronutrient, your overall diet still needs to contain all three.  Otherwise you will be missing out on key health benefits and putting your body at risk.

On top of this, whilst it is OK to go high fat or high protein this does not mean you can eat unlimited amounts of these macronutrients.  Your total consumptions needs to be within the limits of your metabolism.  In simple terms your metabolism is comprised of three parts:
- 1) Basal Metabolic Rate (BMR):- The amount of calories your body uses to function properly and keep you alive.
- 2) Physical Activity:- The amount of calories your body uses to perform any physical activity.
- 3) Thermic Effect of Food:- The amount of calories your body uses to digest food.

Whilst you can boost your metabolism through good diet and exercise choices, the impact of this boost is limited.  Overall, you need to work out the number of calories your body burns each day (a BMR calculator is a good starting point) and then base your macronutrient intake on this.  So if you determine that your overall metabolism is 2000 calories per day then the following rules will apply to each of the macronutrient intakes:
- 1) Equal calories from all Macronutrients:- 666 calories (167g) from carbohydrates, 666 calories (167g) from protein and 666 calories (74g) from fat.
- 2) High Carbohydrate:- 1200-1400 calories (300g-350g) from carbohydrates, 300-400 calories (75g-100g) from protein and 300-400 calories (33g-44g) from fats.
- 3) High Protein:- 300-400 calories (75g-100g) from carbohydrates, 1200-1400 calories (300g-350g) from protein and 300-400 calories (33g-44g) from fats.
- 4) High Fat:- 300-400 calories (75g-100g) from carbohydrates, 300-400 calories (75g-100g) from protein and 1200-1400 calories (133g-156g) from fats.

WHAT ABOUT FIBRE?

When it comes to fibre the consumption rules change.  Your body’s fibre requirements are generally flat and not affected by changes to your activity levels or lifestyle.  Fibre also contains zero calories which means consumption of this macronutrient is not constrained by your metabolism.  However, despite these differences you can still consume too much fibre.  There are various suggestions on how much fibre is too much but my recommendation would be too make sure that you keep your consumption under 50g per day.

SUMMARY

As you can see the answer to the question “how much of each macronutrient should you consume?” is not a straightforward one.  However, if you follow the advice given in this article you can ensure that you are not getting too much.  So in summary when it comes to the macronutrients you need to:
- Consider your macronutrient proportions (equal amounts, high carbohydrate, high protein, high fat).
- Make sure your diet contains all three macronutrients.
- Make sure your total macronutrient calories are within the limits of your metabolism.
- Make sure your fibre intake is below 50g per day.

One of the best ways to achieve this is to choose natural carbohydrates, natural proteins and natural dietary fats over processed foods.  Not only do natural foods generally contain a mixture of all three macronutrients but they are also one of the best sources of important vitamins and minerals.

Now I want to hear your thoughts.  Are there any better ways to determine if you are getting too much of any of the macronutrients?  Do you agree with my recommendations?  Leave a comment and let me know.

Sources:
Win Your Nutrition Battle By Using Macronutrient Formulas (FatBoy2FitBoy.com)
High Fat (Anabolic Diet) (Impulse Adventure)

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Now that you have learnt all about the macronutrients it’s time to start using that information and including them in your meals.  Done For You Fat Loss Meal Plans makes this task a lot easier by telling you what to eat, how much to eat and how to cook it.

The 3 Macronutrients Explained: Carbohydrates, Fats & Protein

Over the last few months I have been covering the macronutrients in great detail.  I have discussed what each of them do, the health benefits they provide, the possible drawbacks of consuming too much and some of the top food sources for each.  Today I am going to bring all this information together and tell you everything you need to know about macronturients.

WHAT ARE THE MACRONUTRIENTS?
The macronutrients are the three main nutrients your body needs need to survive.  Your body needs each macronutrient in relatively large quantities to function properly.  So what are the three macronutrients?:
– Carbohydrates (including the indigestible carbohydrate – fibre).
- Dietary Fat.
- Protein.

CARBOHYDRATES

What Are Carbohydrates?

Carbohydrates are your body’s preferred energy source.  They are made from a combination of carbon, hydrogen and oxygen.  If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Simple Carbohydrates vs Complex Carbohydrates

Carbohydrates can be either simple or complex depending on the number of sugars they contain.  Simple carbohydrates contain one (monosaccharides) or two (disaccharides) sugars.  Complex carbohydrates contain three or more sugars.  Those that contain between three and ten sugars are referred to as oligosaccharides whilst those that contain more are referred to as polysaccharides.

Which Carbohydrates Are Best?

When choosing carbohydrates there are a number of tips that I normally follow to ensure that I am getting those of the highest quality:
- Choose Natural Carbohydrates.
- Go for High Fibre Carbohydrates.
- Go for Vitamin Rich Carbohydrates.
- Use the Glycemic Index (GI).
- Watch the Total Calories.

Which Foods Are Good Carbohydrate Sources?

There are many foods that match all the criteria discussed above.  Below are seven of my favourites:
– Apples.
- Bananas.
- Bell Peppers.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

Do Carbohydrates Have Any Additional Benefits?

Carbohydrates are not just a fantastic energy source for your body. They also supply your body with the following key nutrients (provided you choose the right ones):
- Fibre (which aids proper digestion and supports a healthy bowel).
- Phytonutrients (which protect your body from bacteria and free radicals).
- Vitamins (which support your body with many vital functions).

Do Carbohydrates Have Any Negative Side Effects?

Whilst carbohydrates are your body’s preferred energy source there are a number of negative side effects associated with consuming too much.  These include:
- Fluctuating Energy Levels.
- Permanent Organ Damage.
- Poor Appetite Control.
- Type 2 Diabetes.
- Weight Gain.

FIBRE

What Is Fibre?

Fibre (also known as cellulose) is an indigestible complex carbohydrate that comes from plant cell walls.  It cannot be sourced from animal products.  Fibre is a unique type of carbohydrate because it contains zero calories, zero vitamins and cannot be digested.  Therefore, it does not provide your body with any energy or nutrients.  Despite this fibre is still required in relatively large quantities for good health.

Insoluble Fibre vs Soluble Fibre

There are two types of fibre; insoluble and soluble.  Insoluble fibre absorbs water in your intestine to form a bulky mass which then helps clear waste materials from your digestive tract.  Soluble fibre dissolves in the water in your intestine to form a thick gel which then holds food in your digestive tract for longer.

Which Foods Are Good Fibre Sources?

Grains and wholemeal products are the richest sources of insoluble fibre.  The list below contains some of the best insoluble fibre foods:
- Bran Flakes (10g of fibre per 100g).
- Brown Rice (1.8g of fibre per 100g).
- Wholemeal Bread (6.3g of fibre per 100g).
- Wholemeal Spaghetti (8.4g of fibre per 100g).

Fruits and vegetables are the richest sources of soluble fibre.  The list below contains some of the best soluble fibre foods:
– Apples (1.8g of fibre per 100g).
- Bananas (1.1g of fibre per 100g).
- Oranges (1.7g of fibre per 100g).
- Mushrooms (1.5g of fibre per 100g).
- Onions (1.4g of fibre per 100g).
- Peas (3.4g of fibre per 100g).

What Are The Benefits Of Fibre?

The main benefit of insoluble fibre is that it promotes more regular bowel movements.  This leads to:
- Reduced Bowel Disease.
- Reduced Constipation.

The main benefit of soluble fibre is that it keeps food in your digestive tract for longer but it is also linked with preventing certain diseases.  The full benefits include:
- Better Absorption of Vitamins and Minerals.
- Better Blood Glucose Control.
- Reduced Cancer Risk.
- Reduced Heart Disease Risk.

Does Fibre Have Any Negative Side Effects?

Unfortunately, you can get too much of a good thing.  Consuming excessive levels of fibre can lead to the following negative symptoms:
- Constipation.
- Diarrhea.
- Reduced Absorption of Minerals.
- Removal of Good Cholesterol.
- Wind.

DIETARY FAT

What Is Dietary Fat?

Dietary fat does not have one main function but is still needed by your body in relatively large quantities.  It is constructed from a combination of carbon and hydrogen atoms.  Some of its functions include protecting you from disease, supporting your immune system and supporting your vital organs.

How Many Dietary Fats Are There?

There are four main types of dietary fat which all have different types of chemical bond:
1) Saturated Fats:- Fats where all the carbon atoms are bonded to hydrogen atoms.
2) Monounsaturated Fats:- Fats where the carbon atoms are bonded to hydrogen atoms at all but one point.
3) Polyunsaturated Fats:- Fats where the carbon atoms are not bonded to hydrogen atoms at two or more point.
4) Trans Fats:- Unsaturated fats that have a carbon atom added to them.  This can happen naturally but usually happens through an artificial, man made process called hydrogenation.

Which Dietary Fats Are Best?

Saturated fats, monounsaturated fats and polyunsaturated fats all have proven health benefits so  should be included as part of your diet.  However, trans fats (with the exception of naturally occurring ones) have no reported health benefits and can actually be damaging to your health.  Therefore, trans fats should be avoided where possible.

Which Foods Are Good Dietary Fat Sources?

When it comes to dietary fats natural, unprocessed sources are the best foods.  Below are six of my top dietary fat food choices:
– Almonds.
- Avocado.
- Beef.
- Coconut.
- Eggs.
- Salmon.

What Are The Benefits Of Dietary Fat?

As I mentioned above dietary fat is not responsible for just one thing in your body.  It actually does all the below:
– Keeps your Skin Healthy.
- Helps you absorb Omega 3 Essential Fatty Acids (EFAs).
- Helps you Burn Body Fat.
- Improves Blood Cholesterol Levels.
- Improves Blood Glucose Control.
- Provides you with Fat Soluble Vitamins.
- Reduces your Cancer Risk.
- Reduces Inflammation.
- Reduces your Heart Disease Risk.
- Reduces Pre-Menstrual Symptoms (PMS).
- Supports a Healthy Brain.
- Supports a Healthy Heart.
- Supports a Healthy Liver.
- Supports Healthy Lungs.
- Supports Healthy Vision.
- Supports an Optimal Nervous System.
- Supports Strong Bones.
- Supports Strong Cell Walls.
- Supports a Strong Immune System.
- Strong Bones.

Do Dietary Fats Have Any Negative Side Effects?

Whilst dietary fats offer countless health benefits you still need to moderate your consumption.  Otherwise you may be subject to the following negative side effects:
- Depression.
- Heart Disease.
- Inability to use Omega 3 EFAs properly.
- Increased Blood Glucose Levels.
- Increased Cancer Risk.
- Increased Low Density Lipoprotein (LDL) Cholesterol Levels.
- Inflammation.
- Thinning Blood.
- Weight Gain.

PROTEIN

What Is Protein?

Protein is the macronutrient responsible for building, maintaining and repairing your body’s cells.  It is constructed from long chains of amino acids (chemical compounds that contain carbon, hydrogen, nitrogen and oxygen).  Since a protein can be formed from any number and combination of amino acids there are potentially unlimited types of protein.

Essential Amino Acids vs Non-Essential Amino Acids

There are 22 amino acids in total and these fall into two groups; essential and non-essential.  The eight essential amino acids cannot be produced by your body and must be sourced from food.  The remaining 14 non-essential amino acids can be produced by your body.

Complete Proteins vs Incomplete Proteins

Complete proteins are those which contain the full eight essential amino acids.  All animal proteins (except gelatin) and certain vegetable proteins (including those found in almonds, bananas and brazil nuts) are complete proteins.  Incomplete proteins do not contain the full eight essential amino acids but can be combined to create a complete protein.  Most vegetable proteins are incomplete proteins.

Which Foods Are Good Protein Sources?

There are countless high quality protein sources available but below are some of my favourites:
- Almonds.
- Beef.
- Chicken.
- Eggs.
- Salmon.
- Tuna.

Does Protein Have Any Additional Benefits?

Protein does more than just acting as a building block for your body’s cells.  It also:
- Assists in the production of Antibodies, Enzymes and Hormones.
- Helps Your Blood Clot.
- Regulates Important Bodily Processes.
- Supports Healthy Weight Loss (by boosting your metabolism and suppressing your appetite).

Does Protein Have Any Negative Side Effects?

Without consuming protein your body would not be able to grow.  However, eating too much is not healthy and can cause:
– Dehydration.
- Diabetic Ketoacidosis.
- Kidney Stones.
- Osteoporosis.
- Increased Fat Storage.

MACRONUTRIENTS SUMMARY

I hope this article has given you a greater understanding of the three main nutrients in our foods.  Each macronutrient can support your body and offer numerous health benefits provided that you choose natural sources and don’t overindulge.  Carbohydrates give you energy when you need it, protein promotes healthy cellular growth and dietary fat supports your body in all the other areas.

There’s quite a lot of information to take in at one go so if you just want to learn about one specific area (such as carbohydrate sources or protein benefits) click on the links scattered through the article.  I have written separate articles on all the areas referenced in this blog post and these can be accessed via the links.

This is probably the largest article I have written for the Free Fitness Tips blog so I would really appreciate some feedback.  Do you like longer articles or do you prefer the shorter ones?  Does this article cover everything you wanted to know about macronutrients?  Is there anything you would add?  Please comment and let me know.

6 Top Dietary Sources of Protein

My last few articles have focussed on protein, the health benefits you can enjoy by eating it and the disadvantages of consuming too much.  However, I have not yet given too much attention to the topic of protein sources.  That is why today I want to discuss six of the top dietary sources of protein.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68.  They are also a good source of vitamins B2, B5, B12 and D which collectively help your body break down food for energy, produce red blood cells, produce hormones, absorb other vitamins and promote strong bones and teeth.  On top of this eggs are also linked with improved mental and cardiovascular health.  As well as being a fantastic health food, eggs are extremely versatile.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelette (just add some meat, vegetables, milk, cheese or whatever else you fancy) or as part of a tasty sauce.

2) CHICKEN:- Chicken is another fantastic protein source with a 100g skinless breast fillet coming in at 21.8g of protein and 116 calories.  It is a relatively low fat meat choice and contains high levels of vitamin B3 and B6 which support a healthy digestive system, a healthy nervous system and assist with the production of red blood cells and various hormones.  Chicken is also a rich source of selenium, an antioxidant which protects your body from free radicals (harmful by products that are released when your body uses oxygen).  Like eggs, chicken is another flexible food choice that can be eaten in many forms.  It can be eaten on its own, used as a sandwich filler, added to a curry, casserole or stew or mixed with a selection of healthy vegetables to create a nutritious evening meal.

3) BEEF:- Many people avoid beef because they believe the high levels of saturated fat make it a poor food choice.  However, beef is actually a very good source of protein with a 100g slice of lean, roast beef containing around 26.1g of protein and just 3.6g of fat.  Apart from the high protein content, beef has further health benefits.  It is rich in vitamins B2, B3, B6 and B12 which as discussed above perform a variety of important functions in your body.  Beef also contains high levels of selenium (which as discussed above protects your body from free radicals) and zinc (which can help protect your blood vessels from damage and supports a strong immune system).  When it comes to cooking and eating this meat there are a variety of options.  Roast beef is an excellent sandwich filler and if you add a few vegetables it makes a perfect family meal.  Like chicken, it is also a fantastic addition to a curry, casserole or stew.

4) SALMON:- Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Omega 3 fatty acids are vital for good health with some of their most important functions including reducing inflammation in your body, protecting your blood vessels from damage and preventing cancer cells from developing.  Salmon also provides you with vitamin B3, B12 and D which each assist your body in performing various vital functions.  On top of this salmon is thought to have mood boosting properties and prevent age related mental illnesses such as Alzheimer’s disease.  Whilst fish is not everyone’s favourite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

5) TUNA:- Tuna is another great protein source with 100g of tinned tuna providing you with 24.4g of protein.  Since it is rich in omega 3 fatty acids and contains high levels of vitamin B6 tuna offers similar health benefits to salmon.  These benefits include improved cardiovascular health, mood boosting properties, protection against cancer and protection from age related mental conditions.  When it comes to eating tuna there are many options.  It can be eaten raw, cooked, combined with rice or pasta or added to a casserole.

6) ALMONDS:- Almonds are a great protein source provided you consume them in moderation.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories.  Almonds are high in both vitamin B2 and vitamin E which help your body absorb other vitamins, produce red blood cells and also offer protection from cancer and diabetes.  They are also rich in copper, manganese, magnesium and potassium which help your body produce energy and support a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.  All of the above foods are rich in various vitamins, essential fatty acids and other important minerals.  If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  By doing so you can ensure that your body remains strong, fit and healthy and provide it with the protein it needs.

Sources:

WH Foods

Weight Loss Resources

The Disadvantages of Consuming Too Much Protein

My last couple of articles have looked at protein and the health benefits it can provide.  Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults.  Consuming too much protein can cause a number of health problems.  In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.

1) DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration.  The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks.  The findings revealed that as protein intake went up, hydration levels went down.  Dehydration can put you at risk for a number of health problems and heat related illnesses.

2) INCREASED FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat.  However, the simple truth is that if you eat too many calories (whether they be carbohydrate calories, protein calories or fat calories) any excess will be stored as body fat.  Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body.  However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.

3) DIABETIC KETOACIDOSIS:- Eating high levels of protein and low levels of carbohydrates causes your body to enter a state of ketosis.  This is a state where there is no glucose available in your blood in your blood to use for energy.  Since there is no glucose available your liver starts to convert body fat into fatty acids and ketones which can then be used for energy.  Whilst this is a popular fat loss method it can also be dangerous for diabetic people.  Ketones are acidic and can therefore cause a  number of problems including nausea, vomiting and even death.  In non-diabetic people blood ketone levels are controlled by insulin.  However, diabetic people struggle to produce adequate levels of insulin and ketosis can quickly turn into ketoacidosis, a state where the level of ketones in your blood is extremely high.  This then leads to the problems discussed above.

4) KIDNEY STONES:- Studies suggest that high protein diets (particularly those high in meat protein) may be partially to blame for kidney stones.  The reason for this is that when you consume protein it is broken down into acids including uric acid.  This then increases the overall acidity of your blood.  Your responds by releasing the alkaline substance calcium phosphate from the bones into the bloodstream.  Ultimately, this can then lead to an increase in urine levels of both uric acid and calcium.  These substances may then form into insoluble crystals (kidney stones) which are excreted in the urine.

5) OSTEOPOROSIS:- As I mentioned above eating high levels of protein can ultimately cause your body to release calcium phosphate from the bones.  A lack of calcium in the bones can then lead to a condition called osteoporosis where your bone density becomes reduced.  Osteoporosis causes your bones to bend, break and fracture much more easily than someone without the condition.

As you can see from this article protein is not perfect.  Consuming too much can cause serious health problems.  Although it is a vital macronutrient which helps keep you alive excess protein consumption is not advised.  Increasing your protein intake at a sensible rate should not cause any of the problems listed above and may help you build muscle and burn fat.  Just ensure that you do not go overboard.

Now I want to hear your thoughts. Are there any other protein disadvantages that you can think of which cause health problems?  Do you agree that protein consumption should be moderated to a degree?  Let me know by leaving a comment.

Sources:
An In Depth Look At Ketogonic Diets and Ketosis (Bodybuilding.com)
Does Too Much Protein Turn To Fat? (Inch-Aweigh.com)
High Protein Diets Cause Dehydration (About.com)
Kidney Stones (About.com)

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If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

The Benefits of Protein

In my last article I looked at protein and touched upon some of the ways it benefits your body. Today I want to expand on this topic and discuss some of the health benefits protein can provide in greater detail.

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect, this study suggests that the amino acid leucine has a major influence on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

Sources:
Why Protein May Curb Appetite (New Scientist)

What is Protein?

Quite a few of my previous articles have covered protein.  However, after looking back at these articles I have decided that I have not given this topic a good enough write up.  That is why today I am going to be writing about protein in greater detail.

WHAT IS PROTEIN?

Protein is one of the three macronutrients that your body depends upon for survival (carbohydrates and fats are the other two).  It is constructed from carbon, hydrogen, nitrogen and oxygen which are arranged as long chains of amino acids.  There are 22 amino acids in total and your body requires each one for different things.

WHAT ARE AMINO ACIDS?

Amino acids are chemical compounds that contain carbon, hydrogen, nitrogen and oxygen.  The 22 amino acids can be grouped under two main headings; essential amino acids and non-essential amino acids.

1) ESSENTIAL AMINO ACIDS:- There are eight essential amino acids.  They are labelled ‘essential’ because your body cannot produce them and therefore must source them from food.  Even though they have this label they are no more important for the proper functioning of your body than non-essential amino acids.  The only difference is that since your body cannot manufacture them it is essential that they are part of your diet.  The eight essential amino acids are listed below:
- Isoleucine.
- Leucine.
- Lysine.
- Methionine.
- Phenylalanine.
- Threonine.
- Tryptophan.
- Valine.

2) NON-ESSENTIAL AMINO ACIDS:- There are 14 none essential amino acids.  They are labelled ‘non-essential’ because your body can produce them and therefore does not have to rely on food as a source.  However, they are still required by the body so that it can function properly and are just as important as the essential amino acids.  The 14 non-essential amino acids are listed below:
- Alanine.
- Apartic Acid.
- Asparagine.
- Cysteine.
- Cystine.
- Glutamine.
- Glutathione.
- Glycine.
- Histidine.
- L-Arginine.
- Proline.
- Serine.
- Taurine.
- Threonine.

HOW MANY PROTEINS ARE THERE?

Although proteins are constructed from a limited set of 22 amino acids the number of different protein types is potentially endless.  The reason for this is that any number and combination of amino acids can be used to form a protein with the longest known protein – titin being constructed from 26,962 amino acids.

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS AND INCOMPLETE PROTEINS?

1) COMPLETE PROTEINS:- Complete proteins are proteins that contain all of the eight essential amino acids.  Animal products (meat, fish, dairy) are the richest source of complete proteins with all animal proteins except gelatin considered complete.  However, many vegetable products are also complete proteins with bananas, almonds, Brazil nuts, carrots and broccoli being just a few of the complete vegetable proteins available.

2) INCOMPLETE PROTEINS:- Incomplete proteins are proteins that do not contain all of the eight essential amino acids.  Many vegetable products are considered incomplete proteins.  However, two or more incomplete proteins can be combined to make a complete protein.  For example, grains can be combined with nuts or seeds to create a complete protein.  This article from BodyforLife2.com contains some more detailed examples of this.

Despite many claims to the contrary you do not need to eat complete proteins (or combine incomplete proteins so that they are complete)  as part of every meal.  As long as your diet is not consistently lacking one or more of the essential amino acids then it is perfectly fine to eat just incomplete proteins.

HOW DOES YOUR BODY USE PROTEINS?

When you consume protein it is broken down into single amino acids in the stomach and the small intestine.  These amino acids are then released into the bloodstream and transported to where they are needed.  The cells in your body constantly use these amino acids to create new proteins.  If you do not consume sufficient levels of one or more of the eight essential amino acids your body cannot create new proteins effectively.  Your body also constantly breaks down old proteins and releases the amino acids back into the bloodstream where they can be recycled or used for energy.

Protein’s main function is to produce, maintain and repair your body’s cells hence the reason it is often referred to as your body’s building blocks.  The bulk of your muscles, tissues and organs are made from protein.  As discussed above your body’s cells are constantly utilising the amino acids in your bloodstream and creating new proteins which can then be used to build, maintain or repair.

The other functions of protein include:
- Helping your body perform various functions including muscle contraction and nutrient transport.
- Helping your body produce important chemicals such as antibodies, enzymes and hormones.
- Helping keep your hair, nails and skin healthy.

PROTEIN SUMMARY

As you can see protein plays a vital role in the maintenance of your body’s cells.  Without protein your cells would break down and your body would be unable to produce new cells or repair your existing ones.  Therefore, it is vital that you consume adequate levels of protein and more importantly make sure that the protein you consume is not consistently lacking one or more of the eight essential amino acids.

In my next few articles I plan to discuss the functions of protein in greater detail, outline the disadvantages of consuming too much and highlight some of the best protein food choices around.  Before that I want to hear from you guys.  Have I missed out any key protein facts?  Do you consume sufficient levels of all eight essential amino acids?  Leave a comment and let me know.

Sources:
Protein Information (Athens)
Complete Proteins (Raw Food Explained)
How Many Proteins Exist (Wise Geek)
Incomplete vs Complete Proteins (BodyforLife2.com)
What is Protein? (Help with Cooking)

Can Meat help you Lose Weight?

A number of diets recommend that you should increase your intake of meats to lose weight. Certain more extreme diets, such as the Atkins diet suggest that to lose weight you should seriously reduce your intake of carbohydrates and compensate by eating more meat. In this article I will be discussing whether eating more meat really can help you lose weight.

First, let’s look at the reasoning behind eating more meat to lose weight. By consuming more meat and less carbohydrates you force your body into a state of ketosis where it burns fat for energy instead of the usual carbohydrates. This turns your fat stores into your main source of energy.

So now you know the theory you are probably wondering whether high meat diets actually work? A number of studies suggest that they do. This particular study published by the Journal of the American Medical Association (JAMA) involved 311 premenopausal, nondiabetic women, aged between 25 and 50. It looked to compare four weight loss diets including; the Atkins diet, the Zone diet, LEARN (Lifestyle, Exercise, Relationships, Attitude, Relationships and Nutrition) and the Ornish diet. It found that the women who were on the high meat Atkins diet lost a greater amount of weight and realised more favourable metabolic effects after 12 months than the women on the other diets.

However, the problem with this and other scientific studies is that (at the time of writing this article) none have studied the effects of the Atkins diet for a period of greater than one year. Furthermore, a number of criticisms have been leveled at diets such as Atkins which recommend the increased consumption of meat. It has been suggested that the diet can promote heart disease, that it can be dangerous to reduce your carbohydrates to such a low level, that it does not meet nutritional needs and that such diets are too high in fat.

So what conclusions can be drawn about eating more meat to lose weight? In two of my previous articles I have recommended eating more protein to boost your metabolism and control your hunger. I believe that meat has a place in any weight loss plan and the ideas behind the Atkins diet are sensible. However, until more scientific evidence is available regarding the safety and effectiveness of low carbohydrate, high protein diets I would advise you to keep eating a good level of carbohydrates too. Ketosis is not the only weight loss method out there. By participating in regular exercise and eating a healthy, balanced diet with a little additional meat thrown in you can lose weight gradually without forcing your body to change its energy source.

Fitness Poll – March 2008

I’ve just added a new March 2008 Fitness Tips Poll to The Free Fitness Tips Squidoo Lens. This month’s poll covers the topic of protein shakes and asks the simple question; ‘Do you currently use Protein Supplements?’ I didn’t get any responses to the first poll so let’s try and build upon that this time around. It only takes a second to vote and I really value your opinion.

Click Here to Vote in the March 2008 Fitness Poll!!

 

Spice Up your Protein Shakes

Supplementing your daily diet with protein shakes is an effective way to lose weight. Indeed protein has been linked with a temporary boost in metabolism boost in metabolism and a suppressed appetite suppressed appetite. Protein shakes are also great for bulking up or toning your existing muscle. However, having the same shake every day can get boring quite quickly. In this article I outline how you can make your protein supplements a little more interesting and provide a couple of quick recipes.

A great way to spice up your protein shakes is to add fruits such as apples, oranges and mango juice. Milk is another good addition with regular milk, soy milk and rice milk all interesting options. What’s more these additions to your protein shake help pack in extra nutritional value. Frozen fruits are a particularly good source of nutrition because they keep their nutritional value for extended periods. Plus, they can be used as natural ice cubes to give your shake body and thicken it up a bit. There are many more things that you can add to your protein shake. Just let your imagination run wild.

If you are struggling for inspiration here are a couple of quick recipes:

1) TANGERINE CREAM:
- 12 oz. Tangerine Diet Rite
- 4 Ice Cubes
- 1 to 2 tablespoons heavy cream
- 1 to 3 scoops vanilla protein powder

2) ROOT BEER FLOAT:
- 1 can Diet Root Beer
- 1 to 2 tablespoons Heavy Cream
- 4 ice cubes
- 1 to 3 scoops vanilla protein powder

I hope this article has helped you realise that you do not have to stick to the tried and tested chocolate, vanilla and strawberry flavours with your protein shakes. Protein shakes can help you lose weight, tone up or bulk up but that does not mean they should be bland and uninteresting. Mix it up a bit and get creative or if you prefer check out these additional protein shake recipes.

Controlling your Hunger with Protein Shakes

A key factor in any effective diet is controlling hunger pangs. Once you can control your hunger you have mastered the difficult part. The remainder of the diet should become relatively easy to tolerate. But how do you go about controlling hunger? There are a number of ways but in this article I will focus on how protein shakes can be used to reduce hunger cravings.

Protein shakes are not just rich in protein but most also have a high nutritional value. Studies show that protein can boost your metabolism temporarily and can suppress your appetite. Therefore, by drinking protein shakes you can take advantage of all these benefits without consuming the excess fat associated with many solid protein sources such as beef and cheese.

HOW DO PROTEIN SHAKES WORK?:- A major function of protein is to build and maintain lean muscle mass. However, protein in the form of meat is often more difficult to digest. Solid food proteins can take over an hour to digest and reach the muscles. That’s where protein shakes come in. They take around half an hour to digest and are much easier on the digestive system.

Protein shakes can be consumed after working out to help the body heal and strengthen muscles. Hence, they are very popular with bodybuilders and athletes. However, as discussed earlier in this article protein can also boost your metabolism and suppress your appetite. Therefore, you can also drink protein shakes in the morning to rev up your metabolism or during the day to suppress your appetite and continue the calorie burning process.

DRINKING PROTEIN SHAKES FOR DIETING:- When dieting you can use protein shakes to replaces certain daily meals and snacks. For example, if your normal routine involves eating breakfast at 8am and a bag of crisps at 10am you could substitute this bag of crisps for a protein shake and maybe a banana too for some slow release carbohydrates. Not only will this be a much more nutritional snack but it will also stay in your system longer and keep you feeling full for longer.

Although protein shakes are a great dietary supplement you should try to drink a maximum of two per day. It is OK to replace a couple of meals or snacks each day but you do not want to have a diet which consists completely of liquid. Solid foods are still important and contain other important nutrients and carbohydrates that are not found in protein shakes. Plus, most people cannot handle the thought of consuming all their calories in liquid form so it helps to keep you sane. Finally, although increasing your protein intake is a good way to lose weight, excessive protein consumption can be damaging to your body and your health.

Overall, protein shakes are a great way to supplement a healthy diet. They will help your body burn excess calories and keep you satisfied for much longer than a chocolate bar or other sugary snacks. However, remember that protein shakes are a supplement and not a food replacement. They should be used to complement a healthy diet and not consumed in excess.

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