The Truth About Protein
Content
NUTRITION
(/NUTRITION)
The Truth About Protein
BY ADINA STEIMAN (/AUTHOR/ADINA-STEIMAN), PHOTOGRAPHY BY TED MORRISON
(/AUTHOR/TED-MORRISON)
Tuesday, April 7, 2015, 2:21 pm
!
If you are what you eat, what does that
make a vegan? A string-bean, milquetoast
(http
"
kind of a guy? Of course not—and
://w
(http
+
Remedios, a vegan, is strong evidence to the
ww.f
s://t
(http
$
aceb
witte
s://
(http
%
ook.
r.co
plus.
://pi
(/nu
&
com
m/in
goog
nter
tritio
(/pri
'
/sha
tent/
le.co
est.c
n/pr
nt/n
(mai
rer.p
twee
m/s
om/
otei
utriti
lto:?
hp?
t?
hare
pin/
non/p
subj
renowned strength coach Robert dos
contrary. Really strong.
But most men eat animal products. And we
really do become what we eat. Our skin,
bones, hair, and nails are composed mostly
of protein. Plus, animal products fuel the
muscle-growing process called protein
synthesis. That's why Rocky chugged eggs
before his a.m. runs. Since those days,
nutrition scientists have done plenty of
research. Read up before you chow down.
MEN'S HEALTH RECOMMENDS
%2C
[0]=
dia=
tion
%20
%2F
http
Think big. Most adults would benefit from
eating more than the recommended daily
DAILY DOSE
intake of 56 grams, says Donald Layman,
Ph.D., a professor emeritus of nutrition at
what
%3A
prot
%20
%2F
einfacts
does
%2F
www
%20
&via
=me
that
.me
the University of Illinois. The benefit
goes
your
email address
beyond muscles, he says: Protein dulls
YOU MAY UNSUBSCRIBE AT ANY TIME.
hunger and can help prevent obesity,
PRIVACY POLICY
(HTTP://WWW.RODALE.COM/COR
diabetes, and heart disease.
P/SUB/0,,1-28,00.HTML) | ABOUT US
(HTTP://WWW.RODALEINC.COM/
How much do you need? Step on aCONTENT/ABOUT-US)
scale
and be honest with yourself about your
workout regimen. According to Mark
Tarnopolsky, M.D., Ph.D., who studies
nshe
%20
alth.
mak
alth
e%2
mag
com
0a%
%2F
)
20ve
sites
exercise and nutrition at McMaster
University in Hamilton, Ontario, highly
trained athletes thrive on 0.77 gram of
daily protein per pound of body weight.
That's 139 grams for a 180-pound man.
Men who work out 5 or more days a week
for an hour or longer need 0.55 gram per
pound. And men who work out 3 to 5 days a
%2F
gan
%3F
men
shea
%20
week for 45 minutes to an hour need 0.45
gram per pound. So a 180-pound guy who
works out regularly needs about 80 grams
of protein a day.
A%2
lth.c
0stri
om
You have been successfully
subscribed.
%2F
ngbean
files
%2C
%2F
%20
201
5%2
milq
SIGN UP
Now, if you're trying to lose
weight, protein is still crucial. The fewer
calories you consume, the more calories
should come from protein, says Layman.
You need to boost your protein intake to
between 0.45 and 0.68 gram per pound to
ueto
F04
%2F
ast..
truth
.
preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your
kidneys: "Taking in more than the
recommended dose won't confer more
benefit. It won't hurt you, but you'll just
http
abou
%3A
%2F
t%2F
prot
www
ein.j
burn it off as extra energy," Dr. Tarnopolsky
says.
It's Not All the Same
Many foods, including nuts and beans, can
provide a good dose of protein. But the best
sources are dairy products, eggs, meat, and
fish, Layman says. Animal protein is
complete—it contains the right proportions
pg&
.me
p[titl
nshe
desc
e]=T
alth.
ripti
on=I
he%
com
%2F
20Tr
f%2
of the essential amino acids your body can't
synthesize on its own.
It's possible to build complete protein from
plant-based foods by combining legumes,
nuts, and grains at one meal or over the
course of a day. But you'll need to consume
20 to 25 percent more plant-based protein
to reap the benefits that animal-derived
0you
nutri
uth
%20
tion
%2F
Abo
are
%20
ut%
prot
what
20Pr
ein-
sources provide, says Dr. Tarnopolsky. And
beans and legumes have carbs that make it
harder to lose weight.
So if protein can help keep weight off, is a
chicken wing dipped in blue-cheese
dressing a diet secret? Not quite: Total
calories still count. Scale down your fat and
carbohydrate intake to make room for lean
facts
%20
otei
n&p[
you
)
%20
sum
mar
eat
protein: eggs, low-fat milk, yogurt, lean
meat, and fish.
But remember, if you're struggling with
your weight, fat itself is not the culprit;
carbs are the likely problem. Fat will help
keep you full, while carbs can put you on a
%2C
y]=I
%20
f%2
0you
what
blood-sugar roller coaster that leaves you
hungry later.
Timing is Everything
"At any given moment, even at rest, your
body is breaking down and building
%20
does
are
%20
protein," says Jeffrey Volek, Ph.D., R.D., a
nutrition and exercise researcher at the
University of Connecticut. Every time you
eat at least 30 grams of protein, Layman
says, you trigger a burst of protein synthesis
what
that
that lasts about 3 hours.
%20
But think about it: When do you eat most of
your protein? At dinner, right? That means
mak
you
%20
e%2
0a%
eat
20ve
%2C
%20
gan
you could be fueling muscle growth for only
a few hours a day, and breaking down
muscle the rest of the time, Layman says.
Instead, you should spread out your protein
intake.
Your body can process only so much
protein in a single sitting. A recent study
from the University of Texas found that
what
%3F
%20
consuming 90 grams of protein at one meal
provides the same benefit as eating 30
grams. It's like a gas tank, says study author
A%2
does
Douglas Paddon-Jones, Ph.D.: "There's
%20
0stri
performance; the rest is spillover."
that
ng-
Eating protein at all three meals—plus
only so much you can put in to maximize
snacking two or three times a day on
bean
%20
%2C
mak
proteins such as cheese, jerky, and milk—
will help you eat less overall. People who
start the day with a protein-rich breakfast
%20
e%2
consume 200 fewer calories a day than
0a%
milq
breakfast, like a jam-smeared bagel. Ending
those who chow down on a carb-heavy
the day with a steak dinner doesn't have the
20ve
ueto
ast..
gan
%3F
.)
same appetite-quenching effect, Layman
says.
Workouts Require Fuel
Every guy in the gym knows he should
consume some protein after a workout. But
%20
A%2
0stri
ngbean
how much, and when? "When you work out,
your muscles are primed to respond to
protein," Volek says, "and you have a
window of opportunity to promote muscle
growth."
Volek recommends splitting your dose of
protein, eating half 30 minutes before the
workout and the other half 30 minutes
%2C
%20
after. A total of 10 to 20 grams of protein is
ideal, he says. And wrap a piece of bread
around that turkey, because carbs can raise
milq
insulin; this slows protein breakdown,
ueto
workout. Moreover, you won't use your
which speeds muscle growth after your
stored protein for energy; you'll rely instead
ast..
.)
on the carbs to replenish you.
One study, published in the American
Journal of Clinical Nutrition, pinpointed 20
grams as the best amount of postworkout
protein to maximize muscle growth.
You're doing this because resistance
exercise breaks down muscle. This requires
a fresh infusion of amino acids to repair and
build it. "If you're lifting weights and you
don't consume protein, it's almost
counterproductive," says Volek. Protein also
helps build enzymes that allow your body to
adapt to endurance sports like running and
biking.
Powders are for Everyone
Everyone—not just muscleheads—can
benefit from the quick hit of amino acids
provided by a protein supplement, bar, or
shake. Your best bet is a fast-absorbing,
high-quality kind like whey protein
(http://www.walmart.com/search/?
query=whey+protein) powder (derived
from milk): "It appears in your bloodstream
15 minutes after you consume it," Volek
says.
Whey protein is also the best source of
leucine, an amino acid that behaves more
like a hormone in your body: "It's more
than a building block of protein—it actually
activates protein synthesis," Volek says.
Whey contains 10 percent leucine while
other animal-based proteins have as little as
5 percent.
Casein, another milk protein sold in
supplement form, provides a slowerabsorbing but more sustained source of
amino acids, making it a great choice for a
snack before you hit the sack. "Casein
should help you maintain a positive protein
balance during the night," says Volek.
Building muscle while you sleep? Thanks to
protein, anything's possible.
Tags:
PROTEIN SOURCE
(/TAGS/PROTEINSOURCE)
PROTEIN (/TAGS/PROTEIN)
PROMOTED STORIES
(/NUTRITION)
The Truth About Protein
BY ADINA STEIMAN (/AUTHOR/ADINA-STEIMAN), PHOTOGRAPHY BY TED MORRISON
(/AUTHOR/TED-MORRISON)
Tuesday, April 7, 2015, 2:21 pm
!
If you are what you eat, what does that
make a vegan? A string-bean, milquetoast
(http
"
kind of a guy? Of course not—and
://w
(http
+
Remedios, a vegan, is strong evidence to the
ww.f
s://t
(http
$
aceb
witte
s://
(http
%
ook.
r.co
plus.
://pi
(/nu
&
com
m/in
goog
nter
tritio
(/pri
'
/sha
tent/
le.co
est.c
n/pr
nt/n
(mai
rer.p
twee
m/s
om/
otei
utriti
lto:?
hp?
t?
hare
pin/
non/p
subj
renowned strength coach Robert dos
contrary. Really strong.
But most men eat animal products. And we
really do become what we eat. Our skin,
bones, hair, and nails are composed mostly
of protein. Plus, animal products fuel the
muscle-growing process called protein
synthesis. That's why Rocky chugged eggs
before his a.m. runs. Since those days,
nutrition scientists have done plenty of
research. Read up before you chow down.
MEN'S HEALTH RECOMMENDS
%2C
[0]=
dia=
tion
%20
%2F
http
Think big. Most adults would benefit from
eating more than the recommended daily
DAILY DOSE
intake of 56 grams, says Donald Layman,
Ph.D., a professor emeritus of nutrition at
what
%3A
prot
%20
%2F
einfacts
does
%2F
www
%20
&via
=me
that
.me
the University of Illinois. The benefit
goes
your
email address
beyond muscles, he says: Protein dulls
YOU MAY UNSUBSCRIBE AT ANY TIME.
hunger and can help prevent obesity,
PRIVACY POLICY
(HTTP://WWW.RODALE.COM/COR
diabetes, and heart disease.
P/SUB/0,,1-28,00.HTML) | ABOUT US
(HTTP://WWW.RODALEINC.COM/
How much do you need? Step on aCONTENT/ABOUT-US)
scale
and be honest with yourself about your
workout regimen. According to Mark
Tarnopolsky, M.D., Ph.D., who studies
nshe
%20
alth.
mak
alth
e%2
mag
com
0a%
%2F
)
20ve
sites
exercise and nutrition at McMaster
University in Hamilton, Ontario, highly
trained athletes thrive on 0.77 gram of
daily protein per pound of body weight.
That's 139 grams for a 180-pound man.
Men who work out 5 or more days a week
for an hour or longer need 0.55 gram per
pound. And men who work out 3 to 5 days a
%2F
gan
%3F
men
shea
%20
week for 45 minutes to an hour need 0.45
gram per pound. So a 180-pound guy who
works out regularly needs about 80 grams
of protein a day.
A%2
lth.c
0stri
om
You have been successfully
subscribed.
%2F
ngbean
files
%2C
%2F
%20
201
5%2
milq
SIGN UP
Now, if you're trying to lose
weight, protein is still crucial. The fewer
calories you consume, the more calories
should come from protein, says Layman.
You need to boost your protein intake to
between 0.45 and 0.68 gram per pound to
ueto
F04
%2F
ast..
truth
.
preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your
kidneys: "Taking in more than the
recommended dose won't confer more
benefit. It won't hurt you, but you'll just
http
abou
%3A
%2F
t%2F
prot
www
ein.j
burn it off as extra energy," Dr. Tarnopolsky
says.
It's Not All the Same
Many foods, including nuts and beans, can
provide a good dose of protein. But the best
sources are dairy products, eggs, meat, and
fish, Layman says. Animal protein is
complete—it contains the right proportions
pg&
.me
p[titl
nshe
desc
e]=T
alth.
ripti
on=I
he%
com
%2F
20Tr
f%2
of the essential amino acids your body can't
synthesize on its own.
It's possible to build complete protein from
plant-based foods by combining legumes,
nuts, and grains at one meal or over the
course of a day. But you'll need to consume
20 to 25 percent more plant-based protein
to reap the benefits that animal-derived
0you
nutri
uth
%20
tion
%2F
Abo
are
%20
ut%
prot
what
20Pr
ein-
sources provide, says Dr. Tarnopolsky. And
beans and legumes have carbs that make it
harder to lose weight.
So if protein can help keep weight off, is a
chicken wing dipped in blue-cheese
dressing a diet secret? Not quite: Total
calories still count. Scale down your fat and
carbohydrate intake to make room for lean
facts
%20
otei
n&p[
you
)
%20
sum
mar
eat
protein: eggs, low-fat milk, yogurt, lean
meat, and fish.
But remember, if you're struggling with
your weight, fat itself is not the culprit;
carbs are the likely problem. Fat will help
keep you full, while carbs can put you on a
%2C
y]=I
%20
f%2
0you
what
blood-sugar roller coaster that leaves you
hungry later.
Timing is Everything
"At any given moment, even at rest, your
body is breaking down and building
%20
does
are
%20
protein," says Jeffrey Volek, Ph.D., R.D., a
nutrition and exercise researcher at the
University of Connecticut. Every time you
eat at least 30 grams of protein, Layman
says, you trigger a burst of protein synthesis
what
that
that lasts about 3 hours.
%20
But think about it: When do you eat most of
your protein? At dinner, right? That means
mak
you
%20
e%2
0a%
eat
20ve
%2C
%20
gan
you could be fueling muscle growth for only
a few hours a day, and breaking down
muscle the rest of the time, Layman says.
Instead, you should spread out your protein
intake.
Your body can process only so much
protein in a single sitting. A recent study
from the University of Texas found that
what
%3F
%20
consuming 90 grams of protein at one meal
provides the same benefit as eating 30
grams. It's like a gas tank, says study author
A%2
does
Douglas Paddon-Jones, Ph.D.: "There's
%20
0stri
performance; the rest is spillover."
that
ng-
Eating protein at all three meals—plus
only so much you can put in to maximize
snacking two or three times a day on
bean
%20
%2C
mak
proteins such as cheese, jerky, and milk—
will help you eat less overall. People who
start the day with a protein-rich breakfast
%20
e%2
consume 200 fewer calories a day than
0a%
milq
breakfast, like a jam-smeared bagel. Ending
those who chow down on a carb-heavy
the day with a steak dinner doesn't have the
20ve
ueto
ast..
gan
%3F
.)
same appetite-quenching effect, Layman
says.
Workouts Require Fuel
Every guy in the gym knows he should
consume some protein after a workout. But
%20
A%2
0stri
ngbean
how much, and when? "When you work out,
your muscles are primed to respond to
protein," Volek says, "and you have a
window of opportunity to promote muscle
growth."
Volek recommends splitting your dose of
protein, eating half 30 minutes before the
workout and the other half 30 minutes
%2C
%20
after. A total of 10 to 20 grams of protein is
ideal, he says. And wrap a piece of bread
around that turkey, because carbs can raise
milq
insulin; this slows protein breakdown,
ueto
workout. Moreover, you won't use your
which speeds muscle growth after your
stored protein for energy; you'll rely instead
ast..
.)
on the carbs to replenish you.
One study, published in the American
Journal of Clinical Nutrition, pinpointed 20
grams as the best amount of postworkout
protein to maximize muscle growth.
You're doing this because resistance
exercise breaks down muscle. This requires
a fresh infusion of amino acids to repair and
build it. "If you're lifting weights and you
don't consume protein, it's almost
counterproductive," says Volek. Protein also
helps build enzymes that allow your body to
adapt to endurance sports like running and
biking.
Powders are for Everyone
Everyone—not just muscleheads—can
benefit from the quick hit of amino acids
provided by a protein supplement, bar, or
shake. Your best bet is a fast-absorbing,
high-quality kind like whey protein
(http://www.walmart.com/search/?
query=whey+protein) powder (derived
from milk): "It appears in your bloodstream
15 minutes after you consume it," Volek
says.
Whey protein is also the best source of
leucine, an amino acid that behaves more
like a hormone in your body: "It's more
than a building block of protein—it actually
activates protein synthesis," Volek says.
Whey contains 10 percent leucine while
other animal-based proteins have as little as
5 percent.
Casein, another milk protein sold in
supplement form, provides a slowerabsorbing but more sustained source of
amino acids, making it a great choice for a
snack before you hit the sack. "Casein
should help you maintain a positive protein
balance during the night," says Volek.
Building muscle while you sleep? Thanks to
protein, anything's possible.
Tags:
PROTEIN SOURCE
(/TAGS/PROTEINSOURCE)
PROTEIN (/TAGS/PROTEIN)
PROMOTED STORIES
