How Much Protein Do You Need?

There’s no truth behind the statement that a body is only able to process so much protein at one time, and it’s interesting to surmise as to what happens when you exceed that number.

The topic of protein is a very misunderstood subject. Most of this stems from the way we use it in our diets to stave off a deficiency instead of its optimal amount. To make sure that you’re getting a sufficient amount of the vital amino acids, you’ll need to ingest between 50 to 60 grams of protein daily. Many nutritionists feel that to exceed that number is a waste.

Most individuals find they want to utilize protein in a way to train at peak levels, optimum performance and lose weight. In order to do this, you need to look beyond the deficiencies to see what is needed to build muscle. Protein synthesis is at the center, and the force needed to ignite the process.

Studies from the University of Texas are looking into perfecting the process and trying to determine if timing can affect your protein intake. One group of volunteers consumed a high protein meal of 90 grams at the end of the day, while another consumed 30 grams of protein throughout the day. Eating protein at every meal yielded greater success at increasing the protein synthesis.

It would seem that 30 grams of protein is the ideal amount to achieve maximum protein synthesis and any more at one sitting would do nothing to further increase things. Fortunately, protein has a number of uses and any excess can be used for other things such as energy.

Protein is a metabolic nutrient and estimates have shown that it can take twice the number of calories for your body to break down than it does with a meal high in carbohydrates.

Protein also exudes different hormonal elements than it does with carbohydrates and can create and keep a lean body. Insulin and glucagon are released when an individual consumes carbs and puts the brakes on fat release. The insulin also moves sugars in the muscle cells, resulting in low-blood sugar. As your body releases the glucagon, it takes the stored sugar from your liver and places it into your system to help maintain a normal blood sugar level. Glucagon also satiates your hunger and may stimulate your cells to release fat.

This is more than a collegiate introspection because protein is extremely effective in every day life. A diet high in protein has been shown to achieve greater weight-loss results and better body composition. However, any increase in your protein synthesis can be put to good use, and your body will find other ways to utilize it.

10 Ways to Burn Fat Faster

The following are some medically proven tips to help lose weight:

Up Your Green Tea Consumption

Green tea isn’t just for helping to fight cancer: In addition to the number of amazing cancer fighting properties found in green tea, it can also help individuals rev up their metabolism too. Those who consumed green tea extract a minimum of three times per day noticed an increase in their metabolism by as much as four percent. What this translates to is that you could burn an additional 60 calories per day, the equivalent of six pounds each year. Nutrition experts think the reasoning behind this is due the catechins in green tea, which raises the levels of norepinephrine.

Lift Some Weight

Looking for a way to burn calories quickly? Pump some iron. Exercise physiologists praise the benefits of weight training and find it can burn a pound of muscle nine times the calories of fat. People who lift weight will find their metabolic rate boosted more than a cardio workout. After a strength training workout, you’ll find an added caloric increase that can last up to two hours after your most recent squat according to a Medicine & Science published study. If you find yourself short on time, quick moves such as squats, push-ups, crunches, lunges, bench step-us, and pull-ups will give you optimum results.

Consume Enough Iron

Iron isn’t just for lifting; you need to consume it too. Individuals short on iron will notice a slower rate of metabolism since the body is limited on its oxygen cells. The RDA for adults is around 18 mg and can be found in most multivitamins. You can also get the proper daily allotment by consuming foods rich in iron such as chicken, lean red meat, soy nuts and fortified cereals. For those experiencing feelings of weakness or fatigue, your physician can perform a simple blood test for anemia during your next physical exam.

Stay Hydrated

A current German study found that those who consumed approximately two glasses of water within a specific time frame found their metabolic rate to skyrocket up to 30 percent. Per this research, increasing your water intake by close to 1.5 liters per day could burn an extra 17,000 calories per year. This could result in significant weight loss yearly of up to five pounds.

Have Your Thyroid Tested

Is your metabolism slow and sluggish? Individuals who suspect that they have a slow metabolism may be experiencing an underactive thyroid or hypothyroidism. This condition can affect nearly 25 percent of women in America and most are unaware that they even have it. The thyroid gland has the means to control the body’s metabolism and one of the first indicators that something isn’t right could be ineffective weight loss. A simple blood test can be performed by your physician and a synthetic supplement for the thyroid will be prescribed if you test positive. In order for you to experience a normal metabolism and weight loss, you’ll need to take the thyroid supplement for the remainder of your life.

Skip the Alcohol

Looking for a way to keep your favorite foods from going to your belly, hips and thighs? Alcohol can slow your metabolism down by affecting the central nervous system. Those who wash their meal down with alcohol instead of a healthy glass of water found that less fat was burned and more remained in storage throughout the body.

Ramp Up Your Workouts

Boost your workout with interval training. Incorporating burst of high intensity movements throughout your workout is a great way to raise your metabolism. Researchers found that through the interval training moves, you could burn more fat than normal aerobic exercise. If an individual typically jogs at a 10 minute per mile pace, adding a 30 second burst or running uphill for one minute can raise the intensity and calorie burn of your workout significantly.

Increase Your Dairy Intake

According to a published study in the Obesity Research Journal, women who consumed low-fat dairy at least three to four times per day lost between 60 and 70 percent more fat than those with a lower dairy intake. Some of the beneficial products included non-fat yogurt, skim milk and low-fat cheese. Calcium can trigger your body to burn extra fat faster only when you consume the actual dairy products and not fortified food items such as orange juice with calcium. To reap the maximum benefits, you want to shoot for 1,200 mg per day.

Find a New Activity

If you’ve been doing the same moves, you need to find a new sporting activity. The body adapts to the same activity and causes it to burn fewer calories as it becomes used to the movements. To take your workouts to a new level and fire up that metabolism, you may want to consider something different such as rock climbing, cross training, jogging, swimming and biking. Most studies show that changing a workout every six weeks can improve your metabolic rate and give the body a wake-up call.

Catch of the Day

High levels of leptin have contributed to a lower metabolism and obesity and those who consume fish on a regular basis experience lower levels of the hormone. Eating three or more servings of salmon, tuna or another fatty type of fish each week can be beneficial in boosting your metabolic rate, so go fish!

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