We all know that doing Scott’s exercise routines are just a component to achieve true fitness goals. When muscle fibers are broken down in intense workouts the regrowth of new hypertrophied muscle mass is dependent on protein intake. Protein is basically the building blocks of muscle fibers. The body goes into an anabolic state that is triggered by exercise. So the muscle building pathways are activated but just like Michaelangelo needed stone to make the David sculpture, metabolic pathways require protein building blocks, namely amino acids.
Essential amino acids or EAAs are found in our diets and are the important trigger signal that initiates protein synthesis. Muscles are not only built by amino acids but also act as a storage sites just like fat (adipose tissue) acts as storage site for carbohydrates and excess free fatty acids. Essentially the muscles store amino acids for use in times of starvation. That is why you see muscle wasting in those people who have chronic diseases that decrease appetite like AIDS and Cancer.
So we know that protein is vital for muscle recovery, repair and ultimately stronger muscle fibers. However the question that remains is that if too much protein is a bad thing. Protein, while being the building blocks of muscle, also in itself has to be broken down and in this process releases nitrogenous waste products for your kidneys to filter. Now in normal young healthy individuals this can be added stress to the kidneys that can be tolerated with no big deal. If you are a little older in your late 50’s and 60s, kidney function is not what it used to be and the protein overload may cause too much stress on your kidneys. In fact in the ICU critical patients are monitored for their protein intake because it can have damaging effects.
Even if your kidneys are in tip top shape, too much protein causes a buildup of Ketone bodies (alternative biochemical energy instead of glucose). The kidneys work overtime to remove these ketone bodies and in turn you lose a great deal of water making you dehydrated much faster. This will make you tired and dizzy quicker after a workout. Yeah you might lose a lot weight and feel like you are doing the right thing, but instead of fat you are losing water and even other nutrients for muscles. Purified protein is especially known in large quantities to decrease bone density by robbing the body of Calcium. One final note all of these ketone bodies in your system can lead to bad breath.
This does not mean avoid protein but try to find the right balance. Furthermore to keep good testosterone levels in men it is recommended to have more carbohydrates in your diet than protein. Testosterone is important in building muscle. According to Christopher D. Gardner, PhD, assistant professor of medicine at Stanford University in Palo Alto, Calif the protein recommendations are 3 servings or 7 oz per day for active men and teenage boys and roughly 6 oz per day for active women.
Overall, talk to your physician before making any drastic changes to your diet. Watching your cholesterol and saturated fat intake will give you a healthier cardiovascular system that is key to seeing results. By finding the right balance of protein in your diet you will have you feel more energized and ready to take on not only the gym but life in general.
NOTE: Protein requirements may for adults seeking to gain muscle may go as high as 1gram -1.5grams per pound of LEAN WEIGHT.
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