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: ? 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.
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10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family?s Diet
10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family?s Diet
by: Susanne Myers
We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren?t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they?d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we?ll have to get creative. Here are a few ideas to ?sneak? some extra vegetables and fruits in your family?s diet.
1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine...
10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family?s Diet
Fruit > 10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family?s Diet
How to Grow Grapes for Excellent Wine
How to Grow Grapes for Excellent Wine
by: Brian Cook
I think it quite safe to say that more has been written about the cultivation of grapes than has - or ever will be - written about any other fruit. This is not surpris?ing, considering that the grape is probably the oldest of known fruits.
Surprisingly, grapes do not need loads of manures and fertilizers; they grow well on quite poor soils and need little after-attention. The roots will search out and find what they want; all we have to concern ourselves with is where to put the top-growth - the vine itself.
If one wall of your house faces south, south-west or even west, that problem is solved very easily. If you cannot plant the vine under that particular wall, plant it round the corner and train the vine round to the sunny side of the house. Grapes may be grown in the open garden in similar fashion to loganberries, or they may be trained over sheds, garages, out-houses and...
How to Grow Grapes for Excellent Wine
Fruit > How to Grow Grapes for Excellent Wine
Fruit Basket Checklist: Are You In The Know?
Fruit Basket Checklist: Are You In The Know?
by: Linda Harrison
How many of these mistakes are you making?
1) You buy items on impulse and nothing else.
2) You don't comparison shop before spending your hard earned money.
3) You like spend more money and get less than you really should.
Well, I was like you too until I discovered a little thing called the internet. The internet makes comparison shopping much easier than it was just 10 years ago. Finding that a product is similarly priced between vendors makes the decision process a lot easier. Fruit basket shopping is no different than any other type of shopping and the internet has revolutionized it as well.
Let's take a look at your fruit basket shopping checklist and help you get a feel for what you should be looking for when fruit basket shopping.
1) Delivery. This is one of the most important things to look for when shopping for a fruit basket. I'm gonna go out...
Fruit Basket Checklist: Are You In The Know?
Fruit > Fruit Basket Checklist: Are You In The Know?
Fruit Basket Checklist: Are You In The Know?
Fruit Basket Checklist: Are You In The Know?
by: Linda Harrison
How many of these mistakes are you making?
1) You buy items on impulse and nothing else.
2) You don't comparison shop before spending your hard earned money.
3) You like spend more money and get less than you really should.
Well, I was like you too until I discovered a little thing called the internet. The internet makes comparison shopping much easier than it was just 10 years ago. Finding that a product is similarly priced between vendors makes the decision process a lot easier. Fruit basket shopping is no different than any other type of shopping and the internet has revolutionized it as well.
Let's take a look at your fruit basket shopping checklist and help you get a feel for what you should be looking for when fruit basket shopping.
1) Delivery. This is one of the most important things to look for when shopping for a fruit basket. I'm gonna go out...
Fruit Basket Checklist: Are You In The Know?
Fruit > Fruit Basket Checklist: Are You In The Know?
16 Quick Tips for Eating at Restaurants or Work
16 Quick Tips for Eating at Restaurants or Work
by: Paul M. Jerard Jr.
Most of us eat at restaurants for a variety of reasons; time and convenience are the most common motives. Below is a prepared list of quick tips for eating out of your home.
If you eat healthy food or sensible portions, that you like, you can stick with eating healthy for life.
Your portions should be spaced out over the course of the day. Water should be a part of every meal.
After you eat, your stomach should be half full, or less, with food. For every two parts of food consumed, you should drink one part water. Leave your stomach at least one quarter empty for movement of air.
When eating at a restaurant, eat half a portion, maximum, and wait five or ten minutes. Restaurant portions are commonly two to four meals on a single or double plate.
This is way too much to consume at a single sitting and you may find out that, once you pause and sip...
16 Quick Tips for Eating at Restaurants or Work
Fruit > 16 Quick Tips for Eating at Restaurants or Work