Protein is definitely an essential part of your diet. Without it, your body could not build and repair tissues, make enzymes and hormones, transport nutrients, contract your muscles, and regulate body processes such as water balance.
Many athletes take amino acid supplements (amino acids are the building blocks of proteins). A single protein is made up of a chain of amino acids linked together. These supplements have not been proven to increase muscle mass.
The American Dietetic Association (ADA) recommends that physically active individuals take 0.5 to 0.75 grams of protein per pound of bodyweight. Therefore, if you weighed 150 pounds, you would need 75-115 grams of protein per day. Contrary to popular belief, you cannot build extra muscle mass merely by eating a diet higher in protein. It is your weight training regimen which will determine how much muscle mass you will build.
Of course, you do want to eat right in order to get the most out of your workout. Here are some ideas for tasty, protein-rich meals that are high in complex carbohydrates:
- Chili made with lean beef and kidney beans
- Vegetable stir-fry with cubed chicken or tofu, over brown rice
- Veggie burritos with refried beans, salsa, and low-fat cheese
- Grilled fish and vegetable kabobs
- Lentil salad with scallions and your favorite low-fat vinagrette
- Chicken salad made with low-fat mayonnaise stuffed into a whole wheat pita pocket
And finally, a word of caution: Too much protein in your diet can harm you and can halt your athletic performance. Extra protein still means extra calories. And, we all know where extra calories go — no matter what the source they get stored in your fat cells! As for the harmful effects, a high intake of protein can cause nutrient imbalance, impaired kidney function, and dehydration. A high-protein intake causes you to excrete more water in the form of urine, which can cause dehydration. Additionally, if you eat a high-protein/low-carbohydrate diet, you will deprive yourself of many of the vitamins and minerals that fruits, vegetables, and grains have to offer. Dehydration combined with inadequate vitamins and minerals can diminish your athletic performance.
Little know fact:
Did you know that uncooked animal protein is difficult for your stomach to digest? The cooking process softens the connective tissue of protein, thereby making it more digestible. So, for those of you who are sushi lovers, think twice next time and consider ordering your fish cooked!
Nutitionist Bonnie Nasar, RD, graduated from New York University with a Bachelors of Science in Nutrition and Food Studies. She completed her dietetic internship at Harlem Hospital in NYC. In addition to a private practice, Bonnie also works as a consultant to a nursing home in Red Bank, New Jersey. Ms Nasar has also worked at American Health Magazine.
April 2000 Vol. 1 #2 Table of Contents
