1 gram = 4 calories

Protein makes up nearly half of the dry weight of your body. Studies have shown that within six months every protein molecule is broken down and completely rebuilt. As well, the more intensely you train the more protein is required for repair and growth.

Although protein isn’t converted to body fat as easily as carbohydrates and fat, consuming more protein than your body can utilize will result in fat storage. Also, too much protein can result in the formation of a toxic ammonia called urea. Since urea is excreted, an overabundance puts added strain on your liver and kidneys. Studies have shown however, that this is only the concern of individuals with pre-existing liver or kidney problems, or a family history of them.

How much protein is too much? How much protein is just enough? This depends on our activity level as well as the individual. I have found through my own experimentation over time that I can consume and utilize a significant amount. I have taken as much as 2.5 grams per pound of body weight in a day.
My days were long and active (16 hour work days with 15 one hour clients per day) and I would consume about 10 meals a day at approximately 30-40 grams per meal.

You can generally consume and process up to 40 grams of protein per meal, obviously the smaller the individual the smaller the amount of protein they can process. Like choosing carbohydrates in your diet, you want to look at protein absorption rates. You want to have proteins that are absorbed quickly at certain times of the day and proteins that are broken down and absorbed more slowly at others.

Whey protein is generally absorbed quickly. There are however different types of whey that have faster and slower rates. Other protein sources like that found in meat or dairy products, are broken down and absorbed more slowly. Using this information, you can construct your diet with these absorption rates in mind.

I generally design diets with a moderate to high protein ratio in them. Since protein is the building block of muscle, I always approach a diet with the objective of maintaining and/or increasing muscle mass. The body has to work a little harder to process protein than it does for carbohydrates or fat so more calories are burned in the process.

When you consume protein, the molecules are broken down into amino acids. There are 24 amino acids that make up the human body. Of these 24, 8 are essential (your body can’t manufacture them) and must come from your diet. When any of these essential aminos are missing from your diet, your body’s rebuilding process is less effective. The best protein sources of protein have an amino acid composition that most closely approximates the make up of the human protein.

Protein sources are classified as:

• Incomplete proteins:

  such as fruits and most vegetables

• Complete proteins:

  such as meats, eggs, milk

Protein Biological Value

The following shows the biological value of protein in common protein sources:

Whey concentrate & Isolates 104-159
Whole Egg 100
Milk 91
Egg White 88
Cottage Cheese 84
Tuna 83
Fish 82
Beef 80
Chicken 79
Soy 74
Casein 71
Peanuts 68
Yogurt 68
Oatmeal 58
Wheat 54

You can see by this chart that your protein source is very important. Don’t just add any protein to your diet. Choose a quality source that helps repair and rebuild your body’s tissues. Not only do you want to consider the BV of the protein but also the amount of fat that comes with that protein. Always choose the leanest cuts of meat like skinless chicken or turkey breast and inside eye of round beef for example.

One protein source I would like to address specifically is Soy Protein. There are many health benefits that soy protein offers to women, like helping with osteoporosis to menopause. However, for men, it may not be something you want to consume a lot of.

A Harvard Medical School study placed 11 men on a soy-based diet that included 40 grams of soy protein daily. Testosterone levels were measured at baseline and at 6 months intervals for 18 months. Soy, a phytoestrogen, caused the participants testosterone to be depressed by up to 76% after the 18th month mark. One thing to keep in mind, is that the dietary fat was also quite low and has been shown to also lower testosterone levels. However, there have been other studies that have shown elevations in the estrogen levels in men consuming high soy-based diets.

Low testosterone levels and raised estrogen levels spell higher body fat levels and a harder time building muscle for men. Soy may be a double-edged sword, good for women but may not be so good for men.

Protein Summary:

• Nearly half the human body’s dry weight is protein
• Consists of 24 amino acids, 8 of which are “essential”
• Every 6 months all protein molecules are broken down and rebuilt
• High protein diets may raise levels of urea
• There are complete and incomplete protein sources
• Choose lean sources with a high biological value
• Soy protein good for women, may not be so good for men
• Excess calories from protein will be stored as fat, not as readily as carbohydrates or fat though