Protein Needs - Important Nutrient For
Fitness and health depends on a balance. Balance of exercise and diet.
Balance of mind and body. Balance of nutrients in your diet.
a basic essential in everyone's diet from vegetarian to carnivore! Yes you also
need fats and carbohydrates but protein rounds out the balance.
achieve a healthy diet through all types of proteins; they do not have to be animal
sources. I know this is a controversial subject but I firmly believe you can get
sufficient protein going the vegetarian route but do also believe in supplementation
to get the right amount of protein. I think you need some help especially if you
do not consume soy. There is also a need for lower sodium soy protein alternatives.
Luckily there are hemp and vegetarian sources for protein supplements.
if you choose to remain at the lower end of the protein spectrum for reasons of
preference or health (kidney problem etc), you want to at least get ¾ gram
of protein per lb of bodyweight per day. I find an ideal figure is 1-2 gram.
you prefer non-animal flesh animal proteins you can also opt for eggs and dairy
yet avoiding direct animal meat.
For those who do consume meats for their
proteins you may want to at least consider organic meats, vary the meats with
fish and poultry as well as meat alternative choices to avoid some of the many
health issues caused by overeating meats. This is something rarely discussed and
probably due to politics but it is a consideration, just as is some of the negative
side effects recently brought about by meats, fish and poultry with mad cow, bird
flu and mercury.
By not over consuming any one item you at least can keep
a balance which is healthier than over doing it with a certain food. Things like
food allergies / food intolerance which are primarily protein allergies have been
theorized to be caused by build up of toxins of the item and the body is unable
to handle it due to a lack of enzyme.
As a competitor it is hard to vary
proteins especially being allergic to eggs and poultry, and being a lacto pescatarian.
This means I overdo fish and dairy during my on season.
The alternative is
to vary the best you can the rest of the season. I personally like to vary between
dairy, soy, whey and fish with plenty of legumes, seeds and nuts as part of my
Ideally you want to ingest protein every 2-3 hours to keep your nitrogen
balance at a positive to promote muscle gains and fat loss but for those less
intense about their physique, there is some lee way!!
There is the separation
diet promoted by the late Don Lemmon. I enjoy that diet and found that with those
individuals with irritable bowel or intestine/digestive issues, this diet was
especially ideal. The thing with it is that at some meals your protein intake
is much lower than others even so you are eating every 2-3 hours. Some people
like higher protein each meal but I found this to work fine and simply kept a
high protein diet by only including 0-3 carb meals in the diet regimen (depending
on my season). Of course you need to read the book to really get my point on this
Key thing is to balance your diet, balance your protein.