health article

Research has conclusively proven that exercise increases protein needs. Dr. Peter
Lemon is the world's leading researcher on protein requirements and athletes. In the
journal "Medicine and Science in Sports and Exercise" (19:5, S179-S190,1986) Dr.
Lemon writes:

"Several types of evidence indicate that exercise causes substantial changes in
protein metabolism. In fact, recent data suggests that the protein recommended dietary
allowance might actually be 100% higher for individuals who exercise on a regular basis.
Optimal intakes, although unknown, may be even higher, especially for individuals
attempting to increase muscle mass and strength."

For years, a heated controversy has raged over whether or not extra protein will
boost muscle development. On one side of the debate you have the conservative
dieticians and medical professionals who stubbornly insist that the recommended Daily
Allowance (RDA) is all you need to develop muscle. The RDA is the official
government guideline set by the National Research Council. The RDA is based on total
bodyweight and is currently set at .8 grams per kilogram of bodyweight (or .36 grams per
pound of bodyweight). For a 172 pound man that’s a paltry 62 grams per day.

On the other side of the debate, you have the "protein pushers" who claim that
mega doses of protein are the key to muscular growth and fat loss. These high protein
fanatics often suggest intakes as high as 350-500 grams a day or more. More often than
not, the protein pushers are in some way affiliated with a supplement company and have a
vested interest in selling you protein supplements. In other cases, these high protein
advocates are professional bodybuilders who may be taking large amounts of anabolic
steroids, which can allow the body to utilize more protein than normal.

A pure vegetarian (Vegan) diet is not conducive to building muscle, and a diet that
is not conducive to building muscle is also not conducive to getting and staying lean. One
thing you will never see is a rock-hard, massive and muscular vegan. Lacto-vegetarians
(Those who use dairy products) and ovo-lacto-vegetarians (Those who use eggs and dairy
products) can build excellent physiques. Bodybuilding champion Bill Pearl is just one
example. Pearl is well known for his lifelong aversion to eating meat, but he does use
complete proteins from eggs or dairy products. With this semi-vegetarian approach, Pearl
won the Mr. America and Mr. Universe titles and became a legend in the bodybuilding and fitness world.

You can get fit, healthy and lean without consuming animal proteins, but unless
you at least include eggs, dairy or protein powders, you will never develop a muscular
physique. If a lean and muscular physique is what you're after, then heed the advice of
Robert Kennedy, publisher of Muscle Mag International and author of "Rock Hard, Super Nutrition for Bodybuilders:"

"The bodybuilder would be ill-advised to adopt a true vegetarian diet. You can be one of
the millions who are eating less meat and more vegetables. You may even want to drop
all flesh entirely. But it would be a mistake to try for pure vegetarianism. Only 3.7% of
Americans consider themselves to be vegetarians, and of those only a fraction of 1% are
purists. In the bodybuilding world of champions, that percentage is currently.... ZERO!"

Although protein quality is definitely an issue, it’s been enormously overstated
and overcomplicated – mostly by protein supplement advertising. On the BFFM program,
there’s only one guideline for protein intake you must follow: You must consume a
source of complete protein with every meal. Whether it’s a whole protein food or a
protein supplement is up to you, but you should always emphasize whole foods first and foremost.

Because protein can’t be stored for later use like carbohydrates, it’s necessary to
consume a complete protein in every meal to stay in positive nitrogen balance. Complete
proteins are the highest quality proteins that contain all of the essential and non-essential
amino acids. Your goal on this program should be to include a source of complete protein
with every meal and to eat five to six meals per day. Generally speaking, the most
complete proteins are those that come from animal sources such as eggs, milk and meat.

Complete lean proteins

When protein manufacturers throw around fancy words like cross flow
 microfiltration, oligopeptides, ion-exchange, whey isolates, biological value and they list
numerous scientific references, it sure sounds convincing. But don't forget that the
supplement industry is big business. The truth is that as long as you eat a sufficient
quality of whole food proteins at frequent intervals throughout the day, it’s not necessary
to consume any protein supplements whatsoever to get outstanding results.

The main advantage of protein supplements is convenience. Whey-based protein
powders are an excellent way to get protein if you’re not consuming enough from whole
foods, but they’re NOT better than whole foods. The human digestive system was not
designed to process liquids all day long; it was designed to digest food.
By over-consuming liquid protein supplements you’re only short-changing yourself on the thermic
effects that solid food provides. Similarly, amino acid tablets provide no benefit that food
cannot. Amino acids are nothing more than an extremely expensive way to get extra protein.