Question

Chad M. has been working out with weights for the past year. His results have been modest – the body shaping he expected developed more slowly than he had hoped. Consequently, Chad decided to increase the frequency of his workouts so that he could build more muscle mass. One of the trainers at Chad’s gym learned of his goal and told him that he would have to eat more protein if he really wanted build muscle. Chad usually eats at least three meals a day, and sometimes snacks when his schedule permits. Other weight lifters at the gym told Chad that there was no way he could get enough protein from food. They told Chad that the secret to quick muscle growth involves using a supplemental protein powder. Another friend told Chad that he should consume protein before his workouts. And another said that eating protein right after his workout would be most effective.

Chad now lifts weights four or five days a week, typically in the evening after work and classes. He also jogs or rides a stationary bike as often as he can, but he has trouble making time. Chad wants to do everything possible to meet his goal. He is 5’11” and weighs 170 pounds.

1. Using the formula in the ‘How To 6-1’ box on page 186, how much protein should Chad eat? Hint: Remember that Chad is doing frequent resistance training. Since Chad is a power athlete use a protein requirement of 1.2 g/kg/day. Show your work.

b.   Do you think Chad will have to consume protein supplements to get the total amount of protein he needs?

Answer 1

So to calculate protein requirement we have to convert pound into kg

1 lbs =0.454 kg

170 lbs =170×0.454. =77.18 kg~ =77 kg

Protein requirement =1.2/kg/day

=1.2×77

=92.4 gm /day.

So the regular diet that he is taking will not be nutritious enough to provide 92 gm of proteins. So he should take food items rich in protein to achieve the desired level of intake.

Active individuals have a heightened protein requirement because they have a high percentage of lean muscle mass to support, they need protein to repair muscle tissue that is damaged during exercise, and they require additional protein for energy during exercise.

The amount of protein required depends on the type of activity being performed. Researchers recommend protein intakes of 1.2-1.4 g/kg/d for individuals participating in endurance sports and 1.6-1.8 g/kg/d for those involved in anaerobic activities.

Benefits of substituting carbohydrates with protein include the following:

Enhanced weight loss

Reduction in truncal adipose tissue

Optimal maintenance of blood glucose levels

Improved lipid profile.

Sources rich in protein include.

On this page:

Proteins are made of amino acids

Nutritional value of protein

Protein foods

How to get your protein needs

Getting more protein into your day, naturally

Getting too little protein (protein deficiency)

Protein shakes, powders and supplements

Protein and exercise

Very high protein diets are dangerous

Where to get help

Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age and health.

Meeting your protein needs is easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils.

Proteins are made of amino acids

Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.

Some amino acids can be made by your body – there are 11 of these and they’re known as non-essential amino acids. There are nine amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function.

Back to top

Nutritional value of protein

The nutritional value of a protein is measured by the quantity of essential amino acids it contains.

Different foods contain different amounts of essential amino acids. Generally:

Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or ideal or high-quality protein).

Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.

Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.

People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get an adequate mix of essential amino acids.

If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish.

Back to top

Protein foods

Some food sources of dietary protein include:

lean meats – beef, lamb, veal, pork, kangaroo

poultry – chicken, turkey, duck, emu, goose, bush birds

fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

eggs

dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products.