Protein: Yes/No/Maybe?

31 May

From the following post by Martica Heaner, M.A., M.Ed. on

“The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Lemon’s research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA—and, according to this research, totally unnecessarily.

Extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. So, bodybuilders who down six chicken breasts at time in between high-protein shakes and bars may be adding more to their waistline than their biceps. 

Protein shakes can add as much as 200 grams or 300 grams of protein (800 to 1,200 calories) a day. If you don’t need it, the body stores all those extra calories as fat. Also, if these shakes are taking you to the high end of the protein spectrum, you may be increasing health risks—high-protein diets may cause bone loss and kidney damage.
There is some debate about the types of protein in different shakes or supplements. But the bottom line is, you probably don’t need added protein. And even if you do, it’s probably healthier to get it from real foods, not processed supplements.”
I use one scoop of protein (a lighter protein) with my morning smoothie to make me feel more full and give my system something to digest. Smoothies consist of a blend of the following: one scoop of protein + chia seeds (providing Omega-3s – an E.F.A. (E.F.A. = essential fatty acid) for keeping the brain and other organs running smoothly!) + fruit(s) + one heaping cup of spinach + almond milk + either 100% fruit juice or coconut water. Try the spinach – other than the color you don’t notice it at all and you already have a vegetable consumed for the day.
A little more on this topic – it’s something I’m researching more into – types of protein, how much, what base is best (whey, soy, other types?). I’m using Aria at the moment, but not sure if I should switch to something that isn’t soy-based. Ingredients in the smoothie shown: papaya, mango, banana, pineapple, coconut water, almond milk, a little O.J. and a scoop each of protein powder and chia seeds. Horrible stuff 🙂 

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