Protein Intake; Why, How Much, How Often, and What Kind?

I generally try to derive some inspiration for these posts from my day-to-day interaction with my clients. Recently a client wanted some more in-depth explanation about protein supplementation and I felt that since I talk so much about it, a new post was warranted.

WHY IS IT IMPORTANT?

Protein is vital macronutrient that is important for growth and repair of tissues, maintenance of muscle structure, and the creation of several important enzymes (i.e. digestive enzymes) and hormones like insulin. Protein can also be used as a source of energy if need be. While proper protein intake is important for all people, it becomes even more vital to those engaging in a workout regimen due to their increased need for tissue repair and growth. When you engage in resistance training you are basically causing small tears in your muscle fibers. As these tears repair themselves they do it in a way that the new fibers are thicker and stronger than before. Protein aids in this repair and helps improve muscle recovery.

HOW MUCH SHOULD I GET?

The Recommended Daily Allowance (RDA) for adults with respect to protein is 0.8 g/kg of body weight, however when participating in a weight training program those needs are increased. The National Strength and Conditioning Association recommends 1.5 -2.0 g/kg of body weight per day. This range reflects the needs of those participating in a moderate strength program vs. those participating in a more vigorous program. *As a quick aside, if you are not sure how many kg you weigh, simply divide your body weight in pounds by 2.205*

When you participate in a workout program you must also be aware of proper pre and post-workout protein consumption in order to maximize your hard work in the gym. Pre-workout you want to get a good source of protein and carbohydrates. This will provide you with more energy as well as aid in minimizing muscle damage. Post-workout you want get that same combination of carbs and protein, but in a greater dose. Post workout protein consumption is even more vital that pre-workout. Immediately after you are done with your last set of exercise your muscles are very receptive to nutrient uptake, like little sponges waiting to absorb whatever is provided to them. It is at this time you need to take advantage of this 30-60 minute window by providing your muscles with a good source of protein as well as a simple carbohydrate source to also aid in replenishing glycogen stores to provide energy at your next workout. The post-workout consumption of this protein and carbohydrate mix is so important that Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut, says "If you're lifting weights and you don't consume protein, it's almost counterproductive".

HOW OFTEN SHOULD I CONSUME PROTEIN?

In addition to the amount of protein you consume per day, thought must also be given to when you are consuming it. Daily protein intake should be spread over the course of your three main meals as well as snacks so that you are in a state of protein synthesis all day. I find that most clients only have a high protein intake at dinner, but the issue with that is your body can only utilize so much protein at once. A study done at the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams, thus effectively making the other 60 grams a waste.

As an example, if a 200lb man were to follow the 1.5 to 2.0 g/kg rule that would equal 136-181g of protein per day. Spread over the course of six meals, he would consume approximately 23-30g of protein per meal.

With respect to pre and post-workout protein and carbohydrate consumption research generally says you want to aim for at least a two-to-one ratio of carbs to protein. For example, consume 40 grams of carbs and 20 grams of protein.
And despite what you may have read out there, consuming increased amounts of protein will not damage your kidneys, in absence of any pre-existing conditions of course. "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," says Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario

GOOD SOURCES OF PROTEIN

Proteins are made up of compounds called amino acids. There are 20 different amino acids classified as essential and non-essential. Essential amino acids are those that cannot be synthesized by the body and thus need to be consumed in your diet. A complete protein, mostly from animal sources, contain all the essential amino acids. An incomplete protein, mostly from plant-based sources, has only some of the essential amino acids, and thus needs to be combined with other incomplete proteins in order to consume all the essential amino acids. For example, while rice alone and beans alone are incomplete proteins, by combining them, you now have a complete protein source. Complete sources of proteins include things such as:

• Meat
• Fish
• Dairy products (milk, yogurt, whey)
• Eggs

Incomplete protein sources include:

• Nuts & seeds
• Legumes
• Grains
• Vegetables

Again going back to pre and post-workout protein consumption there are some things to be aware of. Due to the time needed for the body to digest and utilize whole-food sources of protein, these are often not optimal for your pre and post-workout meals. Instead, a better option is supplementing with protein powder. Whey protein powder, which is derived from milk, is a fast-digesting, high-quality protein that the body can utilize rapidly pre and post-workout. "It appears in your bloodstream 15 minutes after you consume it," Volek says. This is important when you remember that you only have a small window to supply your muscles with that much needed protein after your workouts for maximum benefit. 

I hope you have found this post insightful and can use it as a way to maximize you growth and potential in the gym. You put in the hard work and effort, so make sure you are following these guidelines to make it all worth it. Until next time! - Aaron

References:

1) http://www.menshealth.com/nutrition/protein-facts

2) http://healthyeating.sfgate.com/much-protein-required-weight-lifter-2062.html

3) http://www.builtlean.com/2012/10/03/complete-vs-incomplete-protein-sources/

4) http://www.active.com/nutrition/articles/get-enough-protein-post-workout

LFS Product Review - Ab Carver Pro

If you have watched TV in the past decade or so you are more than likely familiar with the Perfect Push Up, the rotating handles that allow you to add variation to your push up routine and workouts. Perfect Fitness, co-founded by former US Navy SEAL Alden Mills,  has grown since then and added a number of other workout and fitness products to their company. Recently while on the elliptical I was searching for inspiration on my next blog post and thought "I should do another product review", then lo and behold an infomercial for the Ab Carver Pro struck inspiration.

First, a quick disclaimer - I have never used the Ab Carver Pro myself, but the purpose of these reviews is to see 1) Is what the company claims reasonable? and 2) Is it worth the money? With my level of fitness knowledge and background I don't need to try a product to come to a certain conclusion about those two points.

THE CLAIMS

The Ab Carver Pro claims it can give you ripped abs and sculpted arms all from one-little wheel and using it a few times a week. Stop and let that sink in for a moment, say it aloud a few times if you have to. Does that sound possible to you? I hate to be cliche, but if something sounds too good to be true, well you know how it goes, but I decided to continue anyway with the review to see if this is a piece of equipment worth having. 

When I got to the Ab Carver Pro website, I clicked on the video in which Mr. Mills describes the features of the product and how they affect the function and effectiveness of the item. I was pleasantly surprised that all the things he said were for the most part accurate, but more importantly they made sense. He said the point of the "kinetic engine" was to assist with the return portion of the roll out which is as he says could be very difficult for someone who has never used an ab wheel before. Same goes for the width of the wheel which again he says is the assist the beginner in that it offers more surface area to roll on vs. your basic ab wheel. In the video he also alludes to the handle shapes and the impact they have on triceps activation. He references a university study, but I have not been able to find it anywhere. I have an email in to the company, but at the time I published this post it has still gone unanswered. While I have my doubts about these claims, at least until I see the study, I will say that the handles certainly do look more comfortable and ergonomic than those on your standard ab wheels. Mostly however I do agree with the feature claims Mr. Mills makes in his video.

THE VERDICT

Will the Ab-Carver Pro give you a ripped six-pack and sculpted arms? Not likely, but it's possible. If you used it as a piece of equipment in your complete total-body workout regimen and followed a proper cardio and diet plan I'm sure you could see some results, but use of it by itself without a calorie restricted diet will most likely yield no results other than a stronger midsection.

My main issue with the Ab Carver Pro is the price. $39.99 is pricey for a piece of equipment that can only be used for one thing. Also, in my experience most people who buy these infomercial TV items get excited to use them initially and ultimately they just end up collecting dust in the corner next to the treadmill they now use as a clothes rack. If you are dead set on getting an Ab Carver Pro however, I do know that Perfect Fitness has a reputation for making high-quality products and I expect that this piece would last for a long time even with the most rigorous of use.

ALTERNATE EXERCISE
If you are a newbie to the ab wheel, or if you are looking for a good analog exercise without the expense, you CAN modify a regular ab wheel exercise to get the same benefit. Most gyms will have an ab wheel for customer use, or you can purchase one relatively cheap, and use some resistance bands to get the same effect. In this video you will see how to set up and perform a band-assisted ab-wheel roll out. The bands serve the same purpose as the Ab Carver Pro's "kinetic engine" in assisting the user with the return roll portion. This is a good way to start building strength until you are ready to try the roll out unassisted. I would say the one way I would modify this exercise for my clients is by having them perform it in front of a wall to act as a block in case they start to get too far away from themselves.

Overall I think IF you are going to use it, the Ab Carver Pro would be a quality piece of equipment to add to your collection, but if the price isn't right for you, you can still get the same benefits for half the cost with my recommended analog exercise. So give it a try and see what you think.

Until next time, best of health! -Aaron

Weight Loss....is it Really That Complicated?

As a trainer I am always answering client's questions regarding weight loss. With an ever growing array of diets and programs out there, my clients often believe that weight loss is some complicated formula that they will never truly understand. The truth of the matter however is that in its most simple form, weight loss is really just basic math. 

The human body requires energy to sustain life. Humans provide this energy in the form of food and drink, or more accurately the calories in that food and drink. Even if you did nothing but lie in bed all day, your body still needs energy to perform its most basic functions such as breathing, circulation, and maintaining organ function. The amount of energy needed for these functions is called your Basal Metabolic Rate (BMR). BMR is influenced by several factors including age, gender, and body size. Younger people need more energy daily vs. older people, as do males vs. females, and larger people vs. smaller people. For those of us who don't lie in bed all day (which I really hope you don't), these energy requirements are increased dependent upon your activity level.

You may be asking, well how does this relate to me losing weight. As I said earlier weight loss, and conversely weight gain, is just simple math. When we consume more calories than our body requires in a day, we will be in a calorie excess. The human body, being as smart as it is, will convert these extra calories to fat to be stored for later use and you will gain weight. When we consume less calories than we need in a day we put ourselves in a calorie deficit and your body will break down its existing fat stores and gets the energy needed from that and you will lose weight. It's as simple as that. 

In order to lose one pound of fat per week we need to be in a deficit of 3500 calories per week, or 500 calories per day. As I said earlier physical activity also influences energy requirements of the body. People who are more active (and I don't just mean exercise) will burn more calories in a day. I usually recommend to my clients who want to lose weight to cut 250 calories from their eating, AND to burn 250 calories through exercise, thus meeting the 500 calorie a day deficit needed to lose one pound a week. Be careful however of cutting calories too drastically as this can slow metabolism and actually make it harder to lose weight. The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories/day for women or 1800/day for men.

So as I said, its all just basic math; calories in vs. calories out. One thing I make all my clients do is download the LoseIt app. It is a food journal and calorie counter that will make you more aware of what you are consuming because as I always explain to them, you can't put yourself into a safe calorie deficit, if you aren't aware with what you are putting in to begin with.The app will also help calculate your basic energy needs, but if you don't want to use that there are other internet programs that can do the same thing  such as MyPyramid.gov. These calculators use your age, weight, height, gender, activity level, and other factors to determine your personal energy needs.

I hope this post helps demystify weight loss a little for you and can help you on your way to a healthier weight and life. - Aaron

7 REASONS TO HIRE A PERSONAL TRAINER

Hiring a personal trainer is a big decision. It is a money and time commitment for sure, but the pros of hiring a good trainer far outweigh the cons. Here are a few reasons a GOOD personal trainer are worth the money and effort. 

1) You Have No Idea What to Do

Being new to a gym and/or fitness routine can be intimidating, especially when you are surrounded by people who appear to know what they are doing. It can quickly become overwhelming with all the information on the internet and most would find it easier to just give up. A skilled personal trainer can educate you on how to work out, how to structure your exercise regimen to meet your goals, and supervise you to keep your work outs within your limits.

2) You are in a Workout Rut

Even the most seasoned exercisers can experience this pitfall. Getting to a point where you are doing the same routine on the same days severely limits your progress and can leave you feeling discouraged. A skilled personal trainer can draw from their specialized knowledge to help you devise different and specific work out plans that will ensure you continue to see the progress you are working so hard for. 

3) You are Training for a Sport or Specific Competition

Knowing how to structure your work outs when training for competition is vital to making sure you peak at the right time, and perform at your absolute best. For this specific goal it is good to find a personal trainer who is also a Certified Strength and Conditioning Specialist (CSCS). These individuals have specific training and certifications related to maximizing athletic performance and can greatly enhance your abilities during competition.

4) You Have a Specific Illness, Injury, or Condition

Having medical conditions such as heart disease, high blood pressure, diabetes, and even neurological conditions, such as multiple sclerosis and Parkinson’s disease, does not mean you cannot benefit from a well structured training program. On the contrary, all the evidence proves just the opposite. With a good training program you can actually delay, and in some cases, reverse the disease progression. It is important to know if the personal trainer you are seeking has any additional medical knowledge, such as being a trained physical therapist, before working with them to ensure your safety

5) You Need Motivation

You may know how to work out. You may know all the right things to do. However knowing this doesn’t mean you will actually do it. Having a trainer can make you accountable to someone other than yourself and for some people that is all they need to improve their training and see improvement.

6) You Want to Be Challenged

We are all human, and sometimes when things get tough our natural response is to stop. Doing this during a workout is no exception. A skilled personal trainer can push you harder and faster than what you would do yourself and in the end this will equal more results.

7) You Want Results

In the end we are all going to the gym for a specific reason. Some go for weight loss, others for muscle building, and still others just to improve their general fitness. A good personal trainer can help you with all facets of your routine to help you design and implement a program that can help you reach your goals and keep you motivated. If you are having trouble reaching the goals you have set, hiring a personal trainer is a great investment in your health and yourself, so why wait?