Discover The Truth About Eating Too
Much Protein
By Gary Matthews
Lets face it protein is an essential nutrient,
and is vital to your health and is used to
build muscles, skin, hair and nails. However,
many people put their health at risk by eating
too much of it.
The typical American diet already provides
plenty of protein and there is no point in
adding any more, unlike fat cells, there is
no place in the body to store protein so the
excess is eliminated or is seen as fat rather
than muscle.
So what you need to do is to consume just
enough protein to allow your muscles to be
healthy, perform work and grow. But how much
is just enough?
You only use protein for about 15%
of your energy use, the majority of energy
comes from fats and carbohydrates.
Exercising doesn't necessarily mean that
you require more protein but more carbohydrates
to stop your body breaking down protein
and using that for energy.
Try to make sure that 70% of your protein
comes from sources such as meat, fish,
eggs or poultry. The complete protein
provided by these foods combines with
incomplete protein consumed from other
food sources.
So your body makes the best of all the
protein that you consume.
If you are consuming too much protein,
you are probably consuming too many calories
over your maintenance levels and this
will show as an increase in your body
fat levels.
And with the advent of the latest fad
high protein diets, not enough carbohydrates
are being consumed so the protein is converted
to glucose and not converted into muscle
growth.
What is needed for muscle growth is not
more protein but high intensity strength
training with the required amount of time
for rest and recovery between sessions.
Because that major bodybuilding star
you saw in the latest magazine requires
300 grams of protein a day doesn't mean
that you have to. What he won't tell you
is that taking Steroids is behind his
muscle gains and not his diet.
High intensity strength training and
not food stimulates muscle growth
Consuming excessive amounts of protein
is not only bad for your liver and kidneys
but also promotes vitamin and mineral
deficiencies. It is also linked to osteoporosis
and some forms of cancer.
One way to overcome the need to eat large
quantities of protein is to increase the
consumption of protein in stages until
a maximum efficiency point is reached
and then to drastically reduce it again.
This obliges the body to over-compensate
by increasing the efficiency for the absorption
of protein into the body.
An example of a Protein Loading diet
is found below.
Week One
Breakfast: Poached egg on toast, cereal
with fruit and milk.
Snack: Fruit and protein shake.
Lunch: Chicken, potato, and vegetables.
Fresh fruit salad.
Snack: Nuts, fruit, and biscuits with
cheese.
Dinner: Fish any style, rice, vegetables,
and whole meal bread and fruit salad.
Week Two
Breakfast: Two poached eggs on toast,
cereal with fruit salad and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Chicken with potatoes and vegetables
(any style)
Snack: Nuts, fruit, biscuits with cheese.
Dinner: Roast Beef with vegetables, brown
rice, whole meal bread.
Week Three
Breakfast: Three eggs any style on toast,
cereal with fruit and milk.
Snack: Nuts, fruit, and protein shake.
Lunch: Turkey with potatoes and vegetables,
brown rice, whole meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: ½ Chicken, potatoes, veggies,
brown rice, whole meal bread.
Before Bed: Protein shake.
Week Four
Breakfast: Four eggs any style on toast,
cereal with fruit and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Spaghetti with meat sauce, potatoes,
brown rice,
Snack: Nuts, fruit, protein shake.
Dinner: Roast Pork, potatoes, brown rice,
whole meal bread.
Before Bed: Protein shake.
After week four of this protein loading
diet, move from the max intake of protein
to the lowest. So in the fifth week go
back to week one menu, in the sixth week,
week two menu and so on.
Make no mistake about it this protein
loading diet provides a balance of protein,
fats and carbohydrates and combined with
high intensity strength training will
be very effective in increasing muscular
bodyweight without the need to ingest
large quantities of protein
About The Author
Gary Matthews is the author of the popular
fitness eBooks Maximum Weight Loss and
Maximum Weight Gain. Please visit http://www.maximumfitness.com
right now for your 'free' weight loss
or muscle building e-courses.
