Yesterday after TurboKick class at proFITClub people started discussion about protein shakes and how much one needs to drink it after workouts. I want to talk about proteins in general and share some information from Nutritional Consultant prospective.
Many people worried about getting not enough protein. It’s almost impossible to be protein deficient in our culture. We need protein to build and maintain the tissues. People who need more proteins are growing children, nursing mothers and ones who is recovering from the injuries.
If you eat protein your body needs to burn it as a fuel. Protein molecule is more complicated than molecule in fat or carbohydrates and to get the energy out of it body needs to do more work. When you eat proteins you load a lot of work on your digestive system. Protein in not a clean burning fuel- it contains the nitrogen which leaves ashes in form of amino acids after burning and creates large workload for the liver and kidney which needs to get read of them plus these amino acids can irritate the immune system imbalance in some people.
The protein consumption should be 20-30% (50-100 grams/2000cal) on total calories. People with liver problems or allergies might eat less protein. There are no needs to use the supplements with protein because you get enough of it with proper diet. You can eat the animal protein but try to stay off the commercial produce and get the clean hormone free products. I personally prefer fish and chicken. Chicken’s fat is external to the mussels and could be easy removed by skinning. Beef, lamb or pork has saturated fat embedded inside the mussels and its makes it less healthy. Good idea to minimize the consumption of meat like bacon, hotdogs and salami which made of chemicals such as nitrites and nitrates which creates the carcinogens in the stomach.
Here are some sources of good proteins: nuts and seeds, eggs, cheese, yogurts, beans, soy products, mushrooms and my lately favorite- quinoa.
Now back to the protein shakes- you might drink them in a moderate amount right after the workout to rebuild the broken muscles tissue, but remember- it loaded with sugar which from one side we need as a curbs source and from other -it’s not very good if you’re working on weight loss.
The good balanced diet should contain 40-50% carbohydrates(less processed sources), 30 % fat and 20-30% of protein.
And for the finishing: High protein and low curbs are a great combination for bad breathJ!
One study I read explained it very well…"When fatty acids are the primary source of energy and carbohydrate is severely restricted, part of the fat particle cannot be metabolized and builds up in the fluids outside the cells. These particles are converted to ketones (an energy source), and unused ketones are excreted in the urine and expired air, resulting in acetone-smelling breath."
Recourses: Guide to Optimum health by Dr. Andrew Weil.