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Fitness 101 with KB the Fitness Trainer RULE #5

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Rule#5 The amount of protein you shouldconsume at each meal depends on your body weight. You should consume several small meals per day to keep your blood sugar levels stabile in a positive anabolic state. When you go several hours without consuming protein you enter into a catabolic muscle-wasting state. This means that the body is eating itself to attain the amino acids it requires for proper function. Your hard-fought muscle will then disappear and body fat will reappear. You should consume 40 grams per meal five times a day if you weigh 200 pounds spaced out every 3 hours. It was once thought that you could ingest only 30 grams of protein per meal. For those over 200 pounds, 50 to 70 grams is optimal. Use both whey and casein to mix and match your protein sources.

The debate over how much dietary protein is necessary will continue. From the research, we have concluded that the RDA’s recommendation of 0.36 grams per pound of bodyweight does not account for outside stresses like exercise; further, fanatical recommendations of 300 to 500 grams a day are unfounded. According to the research, 0.8 grams a day per pound of bodyweight is a good range in which to maintain positive nitrogen balance, and enable the trainee to continue to make muscular gains. So, as your training increases in volume, duration or intensity, your protein requirements increase accordingly. And with the increased need for quality protein, you should consume foods that have a high protein efficiency ratio. Such foods are eggs, milk, meat and fish. When consuming this much protein you must drink more fluids, as the increase in protein requires more hydration for digestion.

As with any nutrient, consuming more protein than your body can utilize can result in an increase in fat storage. Your liver virtually converts the excess protein into fat. Another problem can arise with over-consumption of protein. When a person maintains an extremely high protein intake for a long period of time, a highly toxic form of ammonia (called urea) may develop. Since the urea in your body is excreted, an overabundance of urea places a strain on your liver and kidneys. This excess urea is often responsible for a form of arthritis known as gout.

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