Beware Of Eating Too Much Protein

Beware Of Eating Too Much Protein



Protein is​ an​ essential nutrient, and is​ vital to​ your health. it​ is​ used to​ build muscles, skin, hair and nails. However, many people put their health at​ risk by eating too much protein.
The typical American diet already provides plenty of​ protein and there is​ no point in​ adding any more, unlike fat cells, there is​ no place in​ the body to​ store protein so the excess is​ eliminated or​ is​ seen as​ fat rather than muscle.
So what you need to​ do is​ to​ consume just enough protein to​ allow your muscles to​ be healthy, perform work and grow. But how much is​ just enough?
You only use protein for about 15% of​ your energy use, the majority of​ energy comes from fats and carbohydrates. Exercising doesn’t necessarily mean that you require more protein but more carbohydrates to​ stop your body breaking down protein and using that for energy.
Try to​ make sure that 70% of​ your protein comes from sources such as​ meat, fish, eggs or​ poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources. So your body makes the best of​ all the protein that you consume.
If you are consuming too much protein, you are probably consuming too many calories over your maintenance levels and this will show as​ an​ increase in​ your body fat levels. And with the advent of​ the latest fad high protein diets, not enough carbohydrates are being consumed so the protein is​ converted to​ glucose and not converted into muscle growth.
What is​ needed for muscle growth is​ not more protein but high intensity strength training with the required amount of​ time for rest and recovery between sessions. Because that major bodybuilding star you saw in​ the latest magazine requires 300 grams of​ protein a​ day doesn't mean that you have to. What he won't tell you is​ that taking Steroids is​ behind his muscle gains and not his diet.
High intensity strength training and not food stimulates muscle growth.
Consuming excessive amounts of​ protein is​ not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. it​ is​ also linked to​ osteoporosis and some forms of​ cancer.
One way to​ overcome the need to​ eat large quantities of​ protein is​ to​ increase the consumption of​ protein in​ stages until a​ maximum efficiency point is​ reached and then to​ drastically reduce it​ again. This obliges the body to​ over-compensate by increasing the efficiency for the absorption of​ protein into the body.

An example of​ a​ Protein Loading diet is​ found below.



Week One


Breakfast: Poached egg on toast, cereal with fruit and milk.

Snack: Fruit and protein shake.

Lunch: Chicken, potato, and vegetables. Fresh fruit salad.

Snack: Nuts, fruit, and biscuits with cheese.

Dinner: Fish any style, rice, vegetables, whole meal bread and fruit salad.

Week Two


Breakfast: Two poached eggs on toast, cereal with fruit salad and milk.

Snack: Nuts, fruit, protein shake.

Lunch: Chicken with potatoes and vegetables (any style)

Snack: Nuts, fruit, biscuits with cheese.

Dinner: Roast Beef with vegetables, brown rice, whole meal bread.


Week Three


Breakfast: Three eggs any style on toast, cereal with fruit and milk.

Snack: Nuts, fruit, and protein shake.

Lunch: Turkey with potatoes and vegetables, brown rice, whole meal bread.

Snack: Nuts, fruit, protein shake.

Dinner: ½ Chicken, potatoes, veggies, brown rice, whole meal bread.

Before Bed: Protein shake.


Week Four



Breakfast: Four eggs any style on toast, cereal with fruit and milk.

Snack: Nuts, fruit, protein shake.

Lunch: Spaghetti with meat sauce, potatoes, brown rice, whole meal bread.

Snack: Nuts, fruit, protein shake.

Dinner: Roast Pork, potatoes, brown rice, whole meal bread.

Before Bed: Protein shake.



After week four of​ this protein loading diet, move from the max intake of​ protein to​ the lowest. So in​ the fifth week go back to​ week one menu, in​ the sixth week, week two menu and so on.

This protein loading diet provides a​ balance of​ protein, fats and carbohydrates and combined with high intensity strength training will be very effective in​ increasing muscular bodyweight without the need to​ ingest large quantities of​ protein.




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