Protein: Not Just for Bodybuilders

For many, the idea of increasing protein intake conjures up images of bodybuilders with muscles upon muscles, eating nothing but chicken breasts and egg whites, and lifting weights for hours a day. While there is a small segment of the population that actually lives like this, for most people it's not desirable, or even advisable.

Having said that, most active people probably don't eat enough protein. If you are moderately fit and you have tried to do research into the healthiest way to eat, you've probably heard things like "the average American gets more than enough protein in his or her diet without having to worry about it." Indeed, even the RDI (Recommended Daily Intake) for protein is a mere 56 grams per day for males, and 46 grams per day for females.

In practice, though, many people find that this amount of protein is simply not enough if you are working out fairly hard and trying to get fitter. Speaking for myself, for years I went by this guide, but I always felt sore and was not able to work out very easily. I had to take days off frequently because I felt like I had "nothing in the tank." I mistakenly thought I needed to increase my carbohydrate intake, which didn't make me feel any better and actually lead to some moderate weight gain despite the fact that I was training hard.

After getting frustrated, I decided to try something different and instead increase my protein intake to about 130 grams per day, almost 1 per pound of body weight. I noticed an immediate difference. I recovered much quicker from workouts and felt "fresh" nearly every day.

Aside from helping you recover quicker, protein is extremely helpful to help satiety levels-or in other words, to help you feel full. I suspect that one major deficiency in people who are trying to lose weight and become fitter is the lack of protein in breakfast. Many people either skip breakfast entirely, or at best have some toast, cereal, or bagel. In other words, only starches, and very little protein. If you are training and attempting to lose weight, I highly recommend eating a breakfast that has both a serving of dairy (which typically contains 8 grams of protein) along with a serving of meat (eggs are, of course, a popular choice for breakfast). Add a whole grain source of carbohydrates such as oatmeal, and you should be consuming somewhere around 25-30 grams of protein. I can virtually guarantee you will eat less throughout the day, as well as feel better for subsequent workouts.

Try as much as you can to choose lean protein sources. Most of us are already aware of what foods contain ample amounts of protein. For breakfast you can do eggs, or better yet, egg whites. Skim or 2% milk is best, as well as low fat yogurt. Lunch options are more numerous-prepackaged lunchmeats such as turkey, ham and roast beef typically are low in fat and contain a moderate amount of protein. Frozen healthy entrees are also a convenient choice. For dinner options, you can go with chicken or lean ground beef. Tuna is also a great option that is easy to incorporate into various pasta dishes.

Personally, I also love protein bars and drinks. They are sometimes an acquired taste, but they are very convenient as they are shelf stable and require no preparation. Protein powder in particular can be a surprisingly inexpensive way to supplement your protein intake, compared to traditional foods.

In addition to consuming a bit of protein at every meal, rather than a majority at dinner time like many of us tend to do, you should make sure to get some in a post-workout snack within 20 or 30 minutes of exercise. While there is some disagreement among experts as to the best ratio, it's typically thought to be approximately 4 to 1 or 3 to 1, carbohydrates to protein. As strange as it sounds, chocolate milk (either premade or mixed yourself) has about the right proportion of protein to carbohydrates, and is a convenient choice. However, if you find this unpalatable, you can try a smoothie made with fruit, milk and yogurt, and maybe a dash of the aforementioned protein powder.

One great thing about protein is that it only contains 4 calories per gram, the same as carbohydrate, but as I mentioned it leaves you feeling much fuller. So overconsumption is really not a concern. By upping your protein intake from 60 to 120 grams per day, for example, you're only consuming 240 more calories. This may sound like a lot, but I guarantee that it will help you control cravings throughout the day and lead you to eat less, as well as recover better and thus be able to exercise harder and burn more calories. Give it a chance, I'm willing to bet you'll drop some excess pounds and feel better during workouts.