Extra Protein Does Not Always Mean Bigger Muscles!

Protein gets a lot of hype in the exercise world. It is known for its role in building and maintaining muscles. While it does have a very important role in our bodies, it is not the primary fuel our bodies need for working muscles. Consuming more protein than the body can handle will not give us bigger or stronger muscles.

While research does prove that athletes do require more protein than non-athletes, generally speaking, we are already consuming more protein than the body can process. You don’t typically train for the Turkey Trot with a goal of building additional body mass, but protein supplements are popular in the exercise world. Be aware that many supplements claim to build muscle; however, caution should be used when considering such supplements. There is limited regulation in the dietary supplements industry, so products can become contaminated with undesirable substances. As a result, there is no guarantee that the product contents match those on the label. Here are a few healthy ideas if you are trying to build muscle:

• Follow a strength-training program that challenges your muscles.
• Consume adequate non-protein calories (carbohydrates and fat) to preserve desired protein calories for muscle growth.
• Eat foods that are high in both carbohydrates and proteins together at the same meal.
• Choose low fat sources of protein and carbohydrates.
• Eat smaller meals more frequently.

After we exercise, we need to provide our bodies with fuel to aid our recovery. We know that we need to consume carbohydrates shortly after exercise to replete the muscle glycogen (stored carbohydrate energy), however, adding protein to our post exercise consumption can also help build and repair muscles.

The bottom line is food is fuel. It is necessary to prepare adequately for training and race day by providing your bodies with enough food to support the energy requirements for your run. To ensure your body is fueled and protein needs are met remember the EAT guidelines:

• E: Eat breakfast. Be sure to include carbohydrates, protein and fats at this meal. Start the day off right…you’ll be well prepared and fueled! 
• A: Add carbohydrates and protein to POST exercise meals. Replenish and refresh!
• T: Toss the supplements.

Choose food first. Eat real! Balance and moderation are key elements to healthy body and race.

Reference source: http://www.usada.org/diet/?gclid=CPz4sLrQnLoCFZFxOgodwUoAAg#Protein%27s%20Role%20as%20a%20Team%20Player

Between now and November Annie Deremeik, our Fit N Fun Nutritionist, will be guest posting for us! Annie is a Registered Dietitian and Licensed Dietitian Nutritionist.

Image: blog.wellwisdom.com