Eating Too Much Protein

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, whole meal bread.

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.

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.


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