Protein Know Hows~!!

[IronpumpedLady]

I don't know if this has ever been posted but if it has, it hasn't been in a long while. I thnk it is always good to review the basic principles of PRO consumption know how. I am sure everyone know this but I am gonna give you a review lesson here.

Abbreviations

PRO=protein
CHO=carbs
BF%=Body Fat percentage ( not including muscle mass)
LBM=lean body mass (muscle % on your body, not including fat)
Complete protein=protein coming from animal derived protein source, including protein powders. (incomplete protein does not contain all amino acids)
BW=body weight



Body builders need 1-1.5 grams of COMPLETE protein for every pound of LBM each day. (Formula to follow) Don't count INCOMPLETE PRO coming from, rice pasta, potatoes, yams, & oats. The more you weight the more PRO you need, (to a point) and the harder you train the more PRO you need to consume. Most sources, Dr.'s, nutritionists, etc., don't take training intensity into consideration, when speaking of PRO reccomendations. A hard training individualm that is overloading his or her musculature 4-5 days out of every 7 a week, lifting maximum tonnage, does more trauma, muscle damage and structural tears to there body, than a average person training 3 days a week just to stimulate muscles and keep them conditioned. That doesn't mean you should consume tons of PRO a day, growth is a slow process. Your personal carloric status influences your daily PRO needs. If you fail to eat enough total calories a day your PRO consumption will "Be Wasted"!!! Therefore leaving you with less muscle building needs!! Diet should be a balanced one containing CHO, and to a lessor degree dietary fats, to allow the PRO you consume to do its intended job,...to build and repair muscle tissue.
Both CHO and fat can be stored by the body. CHO being stored in the liver and muscles as glycogen and fat as adipose tissue (excess fuels)...better known as that nasty word FAT!! Protein is not stored to a signifcate degree, so to maximize PRO absorption and to flood the blood with a continual influx of Amino Acids, divide your PRO intake in 5-6 smaller meals. This will keep levels constant so they don't sparatically jump up and down, causing your body to waste (lose muscle). Anytime you loose muscle from wasting, you slow your metabolism, causing an increase in BF. Your body searches for amino acids and can not find them, thus using the next best source, your muscles!!
I could go on and on about boy fuels, how they are used and if they are not supplied, but thats a small basic lesson. Here is a formula to calculate PRO needs.
Have you BF% read with calipers or underwater

BW x BF%= LBS of FAT
BW - LBS of FAT = LBS of Muscle(LBM lean body mass)
LBM x 1-1.5 grams of PRO = grams of protein daily

example:

JJ weighs 175lbs
his BF% = 12%

175 x .12 = 21
175 - 21 = 154 (LBM)
154 x 1-1.5 = 154-231 grams of PRO daily

divide that up into 5-6 servings



STay STrong~~!!!
IPL

[MuscleScience]

whats a imcomplete protein?

[GGG777]

Nice post.

[IronpumpedLady]

Well A complete protein is one containing all the essential amino acids, and an incomplete is just the opposite, not containing them all.


Stay Strong~~!!!
IPL

[MuscleScience]

So why wouldnt you count them as a protein source in your diet because if your taking in protein powders for example these complete proteins will complement the incomplete proteins would it not?

[IronpumpedLady]

I am not really sure what you are asking MS? The point is you are not receiving all the benefits from an incomplete protein as you are a complete protein. In order for you body to respond and grow it needs a complete protein source to help replenish and build, what you have broken down in your training. If all the essential amino acids are not there it cannot do this. Its like trying to build a brick house without mortar.
Are you maybe taking like about food combining to make a complete protein source? Like combining rice with beans, and you make a complete source with the 2 together, but not alone?


Stay Strong~~!!!
IPL

[MuscleScience]

No I am asking why you wouldnt consider incomplete proteins in your dietary protein count. I mean you have more than enough complete proteins coming from meat to make up for any deficiency you would ever have by eating breads, rice, ect, unless your a vegan.

[IronpumpedLady]

Ok, I get what you are saying now!! LOL Sometimes it takes me a bit to actually hear what you are saying!! LOL
Foods that contain a balanced combination of all the essential and nonessential amino acids in the exact amounts required by the body for growth are called "complete proteins." In order for the body to synthesize muscle, all the essential amino acids must be available simultaneously. Any non-essential amino acids that are in short supply can be produced by the liver, but if an essential amino acid is missing, the body must break down its own proteins to obtain it. To prevent muscle cell breakdown, dietary protein must supply all the essential amino acids. If your diet is missing any essential amino acids, protein synthesis will be inhibited. Carbohydrates have a storage depot in the body called glycogen. Glycogen can be stored in the muscles and liver and then drawn upon hours or even days later when it is needed. Proteins cannot be stored in the body. There is only a very small and transient amino acid pool in the bloodstream. To maintain the optimal environment for muscle growth (positive nitrogen balance), complete proteins must be eaten with every meal. This explains the rationale behind the common bodybuilding practice of eating six protein-containing meals per day (one about every three hours.)
I hope this helps clearify things.

Stay Strong~~!!!
IPL

[Smiley]

Great info thanks.