.: Protein Won't Make You Fat: Myth #1
By:Marc David
Category:Home / Health / Nutrition
How many magazines have you read where they tell you to take in X grams of protein? How many times have you see .75g of protein per lb of bodyweight or 1g maybe 1.5 for the advanced athlete or better yet 2g for the guy who really wants to grow!
All of those calculations may or may not be correct but it depends on YOU!
FACT: The #1 protein mistake people make is: They ingest more then they need.
MYTH: Any excess won't be stored as fat so it doesn't matter.
That's right a formula needs some input to make it work for you. So here's how you can quickly and easily figure out how much protein you need. Keep in mind that protein has calories. And while it's true that protein isn't as easily stored as fat there still remains the truth that your body only needs so many extra calories to grow.
Any excess just don't disappear.
It gets stored. As fat.
And that can and will include protein.
Ingesting 10x more then you need will not make your muscles any larger but it might add to your abdominal area in a way you wish it didn't. So figure out how much protein you need and eliminate the excess calories that can potentially just turn into fat storage.
Protein Calculation Formula:
The secret to figuring out how much protein you need is not by just taking some number you found like 30g and apply it to yourself. If everybody had the same needs we would all be the same. And we both know that just isn't true. Each person is slightly different.
Let me explain. We've all heard that a person can only digest 25-30g of protein in one sitting. B.S.!
Just think about it. Does an IFBB professional bodybuilder intake the same amount of protein as the guy who's 135 lbs just starting out? Even if there is a 200 lb weight difference?
The answer might shock you. NO
Needless to say, so many people just take some number, multiply that by their body weight and that's what they think they need a day. Tell me, if a person is 35% body fat, should they use their weight or their lean weight to figure out how much protein they need?
Simple. Lean weight. Your daily protein requirements are based on your lean body weight. And how do you figure out your lean body weight?
Use the skin fold caliper home test. Go back to Question #2.
Step 1:
Take your body weight in pounds
Example: 194 lbs
Step 2:
Find your body fat % using one of the methods in Question #2
Example: 15.7% (which is .157 for the step below)
Step 3:
Take your body weight in pounds and subtract the % body fat
Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight
Step 4:
Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day
Step 5:
Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal
As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%.
But why use 1.14 for protein requirements?
The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.
Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.
1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.
Myth Busted!
Excess protein might not be bad for you but it's still excess calories and it doesn't just go away. It gets stored. So if you've ever heard that protein can't be stored as fat, that's simply not true.
Yours for Continued Success
Article keywords: how much protein do i need, too much protein, protein, protein fat
Article Source: http://www.articles32.com
Marc David is an innovative fitness enthusiast and the creator of the "The Beginner’s Guide to Fitness And Bodybuilding". He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many "bodybuilding myths". Go to: http://www.Beginning-Bodybuilding.com to find out more about The Beginner’s Guide to Fitness And Bodybuilding.
.: New Nutrition Articles
1). Herbal Remedies Can Really Work
Today many people are turning to alternative medicine rather than conventional medicine in a search for both a healthier option to prescription and over the counter drugs, and for an inexpensive means of health care.
2). Mangosteen Nutrition Tasty and Wholesome
Recently, researchers have found a new alternative medicine that has antioxidant, antifungal, antibacterial and antitumor activity. That is mangosteen, which is also called queen of fruit for its health benefits and delicious taste.
3). Pure Goji Juice As The Best Way Of Goji Treatment
Goji is a high thorny bush growing in Asia, China, Japan and the USA. Branches of the bush are long, wavy and thus form some kind of a big spiny ball. There are few long leaves that are gathered in small rosettes.
4). All The Amazing Secrets Of Goji Splash
Nowadays we can observe the developing of such phenomenon as goji splash. Goji has become a famous plant, as its berries are attributed to lots of properties that treat numerous illnesses.
5). 5 Breakfast Foods To Start Your Day The Healthy Way
When it comes to eating the most important meal of the day, healthy breakfast foods are key to ensuring the best start of a morning.
6). Does The Fruta Vida Drink Really Work?
Does the Fruta Vida drink really work or is it just enhanced grape juice?
7). Properties of Goji Berries
Goji fruits do have amazing properties. Some of these include immuno-potentiating, hypoglycaemic, antioxidant, hypolipemic and hypotensive properties.
.: Top Nutrition Articles
1). 6 Negative Effects Of Eating Fast Food
A recent study of young Americans Age 4 to 19 revealed that one third of them eat fast food at least once daily. This translates to approximately six pounds of unnecessary additional weight every year for most people.
2). Nutrional Dos and Dont's
An overview of some key issues in Nutrition and weight loss.
3). Carbohydrates and the Glycemic Index
You may have heard about the glycemic index and wondered what it is all about. The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high.
4). The Six Benefits Of Eating Oatmeal
Eating a bowl of oatmeal each morning is the perfect way to start your day off right. This article will explain the six benefits of eating oatmeal and ways to make it taste delicious.
First off, the oatmeal discussed here is not the instant kind that comes in the different flavors- these are full of sugar. The real stuff is the plain oat flakes from Quaker Oats or a similar brand.
5). Nutritional Benefits Of Figs
Figs are well known for their mild laxative effect, so care should be exercised when consuming fig juice. Try a small quantity at first, prepared from two or three fresh figs.
6). Foods That Make You Feel Full
Is it possible to feel full yet at the same time consume fewer calories? Definitely. In fact choosing healthy foods that satiate your hunger yet at the same time provide less calories is a great way to lose weight and keep it off forever.
7). Health Benefits Of Parsley
Parsley is perhaps one of the most commonly used but therapeutically under-rated of herbs.