Good Protein vs. Bad Protein

 

 Why is protein important to you? If you do not eat protein for one day, your own body will degrade it's proteins into amino acids, then deaminated and oxidized.  (meaning your body will eat itself) This fact is called obligatory loss of protein about 20-30 grams per day.  So, to prevent your body from eating itself you must eat at least 20-30 grams and just to be sure 60 to 75 grams is recommended. (Paraphrased from Guyton Medical Physiology)

The above advice DOES NOT take into account the following scenario's:

1. If you are an athlete
2. If you train like an athlete ( weight training, aerobics, boot-camps, etc)
3. If you are recovering from an injury
4. If you are ill.
5. If you are tyring to lose or stabilize your weight at your desired level.

What I recommend for my patients that are recovering from an injury, decided to eat healthier, or in stenous physical activities is to eat .5 to 1 gram of protein per pound of body weight per day.

So, for example, I weigh an attractive 205 pounds.

My protein intake would be: 103 to 205 grams per day. 
Compared to:                         60-75 grams that is usually recommend for the typical out                                                     of shape inactive american (couch potato).

 

What about Good vs. Bad?  Getting to it - first you must need to know how much to feed your body.    

 

WARNING Advanced Kidney disease - follow the advice of your MD.
(if you do not have kidney disease you are fine)

Good Proteins: Protein from animal sources that are considered complete set of amino acids or have both essential and non essential amino acids.

These are from animal sources:

• Shrimp
•  Egg
• Tuna, Salmon
• Chicken
• Beef
  

 

Now, as you probably already figured..... that's a lot of chicken to eat to get into the range of protein to eat per day.  For example: 3 oz. chicken breast is 30 grams of protein.  If we take me as an example of needing 205 grams of protein, I would need to eat 7 (3oz.) chicken breasts. 

That's a lot of chicken.

What would be reasonable, eating seven chicken breasts per day  or having normal sized meals and supplementing with a protein drink? Of course the supplementing with a protein drink.

What type of protein drink?
(there are many forms of protein drinks - which will be a topic for another blog)

For example: (more common to least common protein drinks) Along with isolates, concentrates and combinations there of.

• Whey
• Casein
• Egg
• Soy
• Hemp
• Pea

I am recommending either a whey or hemp protein drink that is in an isolated form.  Why? Isolated form is easier on your digestive system (no gas or bloat).  Isolated form of whey eliminates lactose - which some people cannot handle and isolates mix great with just a shaker (easy clean up/ no blenders).

Also, I recommend a protein drink must NOT have the following:

• Sugar above 5 grams
• Total carbohydrates above 7 grams
• Less than 20 grams of protein
• Concentrates
  

 

 

The protein drink you see at the grocery stores for example, one in particular has the following on their list of ingredients:

Sugar:                  18 grams (More than SODA POP..only 12 in soda)
Total Carbs:         41 grams ( their are 40 grams in one cup of cooked pasta)
Total protein:          9 grams (their is 12 grams in two eggs)

ALSO:

Corn syrup                        ( does syrup sound healthy to you?)
Corn oil, canola oil           ( does oil sound healthy to you?)

 

So the above list of ingredients is a starter kit for a pre-diabetic, yet it is PROMOTED as a health drink - truly PATHETIC, but now you know what NOT to buy to supplement your protein intake.



What I recommend.......


Have animal and plant protein at every meal and supplement your diet with two protein drinks daily.  The protein drinks that I recommend have these amounts - please note the significant difference.

Protein:        50 grams
Sugar:            5 grams
Total Carbs:     7 grams

and stevia a natural sweetener. 


Quality makes a difference.  If you want to be healthy, you have to do healthy things on a continuous basis - there is NO short cut.


Have a great day

 

Dr. Chris and the Advanced Chiropractic CREW...

 

 

 

 

 

Comments

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[Santi]

If you look at the nutrition guide, the periton bars are considered a snack so it is different than the recovery drink. You don't need to get the vitamins either. You should be taking a multivitamin but it doesn't have to be theirs. I would definately use a recovery drink though. I used one that wasn't theirs and it worked fine, and it was cheaper.Do you have a Beachbody coach? Did you try asking them? Of course I know they want to sell the stuff so they can make money.

[Brad]

Thank you for this! Glad to hear I'm safe with a glass of champagne, which is all I uslulay manage and/or a glass of red (which I hear is supposed to be GOOD for you). I wish you both a happy holiday season and know you won't be overdoing on the food stuff. I tend to lose weight over the holiday season (yeah lucky me) all this food is a bit much.Anyway thank you for YOUR support in 2010 I've had fun and worked hard and obtained results at your Boot Camps.Take care,Tracey

[Tiona]

When we eat protein, its nutritional quality depends on the amino acid content and the bio-availability of them. Some proteins are harder to digest or contain fewer of the amino acids we require, this is usually what we mean when we say "good" protein and "bad" protein.

Tiona from http://9pillsonline.com/

[Oum]

Taking protein has chngead my life. I have been climbing and training for over 10 years and noticed the biggest change to my climbing, strength, and recovery when I started taking protein. I think that taking protein is the way to really progress as a climber and push myself.

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