Protein

Genghis

Before I begin, excellent board, really informed threads and debate!

I have a few questions about Protein. I am fairly active physically, though my job would be 'sedentary'. I have lost a great deal of weight (maybe 2+ stone), and have become fairly fit, all built up over the course of this calendar year (yes, I'm proud to say, my New years resolutions for 2002!).

My next agenda is to tidy up what I eat. My diet is 'good' now, and getting better each month. I religiously eat my 5 portions of fruit / veg, I keep the big meals to a minimum, and try to eat regular but small through the day. I have cut out crisps and chocolate bars and over-processed food I have kept my drinking to one night a week, and even still not going mental. I also eat brown bread, low-fat milk, oatmeal or muesli for breakfast, and I grill anything I can if I have time. I never 'starve myself', and don't consider my self 'dieting', just eating properly.

I have a feeling though that my protein intake may be insufficient. I recently damaged a tendon in my lower left leg and 3 days before suffered monstrous cramp in my right leg while swimming. I haven't had any other worries all year. While both healed quickly, I couldn't put either down to anyting specific. I wondered if there might've been a weakness caused by poor protein intake.

On the other hand, the year in which I put on all my weight would also have been a time when I ate a lot of meats, cheeses, dairy products, etc. All of these are protein rich, and I read somewhere that overeating of protein results in the body turning the excess to fat. Mind you my diet that year was completely slobby, so it probably was the result of a number of factors.

I am exercising and eating properly to achieve my goal of looking better, and to reach a stable, sustainable weight of 12.5 stone. I don't mind how long this takes, it must be 6 years since I last weighed 12.5, so I don't expect to lose it overnight. The belly is gone, and my face is unbloated, though there are some areas of fat on my upper body that could be tackled. One thing I do want to avoid is 'the body builder look'. I am already 'stocky', and am not that tall, if anything I am already misproportioned across shoulders and arms.

My exercise 'regime' is as follows:

3-4 times a week = 6-8 mile run (@ 7-8 mins a mile)
1 time per week = 1 hour of compettive squash
1 time per week = 30 mins swimming, 30 mins Sauna / Steam

On a typical 7 day week I would always allow 1 days rest, sometimes 2, and never exercise on 3 or more continuous days. Obviosly all exercises are preceeded and concluded with stretching exercises. I don't have a set 'diary' for activity, as the squash and swimming can happen on variable days.

So, getting to my questions!

1. How much Protein do I need (I am 5'9", 13st 9, male, 25)
2. What are the best (i.e. 'nutricious, but delicious')sources of protein (Whey powder and cottage cheese are not on my shopping list!)
3. Is my understanding of excess protein becoming fat false, or if it isn't, is this the sort of fat that makes you fat, or the sort you need anyway?
4. Next year I am going to try to develop a spreadsheet for tracking my diet balance, exercise pattern and weight loss (measured in more than one way). What do you think my 'column heads' should be on this spreadsheet? What should be my targets if I want to get to 12.5 stone - exercise and diet?


Thanks for all your help! I hope my questions have some relevance to others!

logic1

Originally posted by Genghis
So, getting to my questions!

1. How much Protein do I need (I am 5'9", 13st 9, male, 25)

Because you're all about the cardio you won't need as much protein as a hardcore bodybuilder, but seeing as you seem to do alot of cardio you'll still need a good amount. Your ideal weight is 12.5 stone so get between 170 and 250 gm of protein a day. About 170 would do you fine. If you feel you need more after a few weeks then up it to 200 or so.

2. What are the best (i.e. 'nutricious, but delicious')sources of protein (Whey powder and cottage cheese are not on my shopping list!)

Well it's unfortunate that you rule out cottage cheese and whey, both excellant sources of protein especially whey, you can make a quick shake couple of seconds preparation time and fast uptake. Other than that the best sources are lean red meat, lean chicken (breast preferably), lean turkey (again breast preferably), fish (cans of tuna being very simple and easy).

3. Is my understanding of excess protein becoming fat false, or if it isn't, is this the sort of fat that makes you fat, or the sort you need anyway?

This is very true. Any excess protein left over after your bodies requirements is converted into fat. During protein digestion all protein is broken downinto amino acids in the intestine. The amino acids are absorbed into the blood stream through the intestine and transported to the liver. In the liver the amino acids are converted back into whatever protein types the body is in need of at that moment in time. If there is an excess of amino acids after conversion then the remainder are converted to be used either directly for energy or stored as fat or glycogen. Luckily protein is the hardest substance for the body to store as fat.

4. Next year I am going to try to develop a spreadsheet for tracking my diet balance, exercise pattern and weight loss (measured in more than one way). What do you think my 'column heads' should be on this spreadsheet? What should be my targets if I want to get to 12.5 stone - exercise and diet?

Well you seem to be doing quite well with diet and training at the moment. 2 stone is alot of weight loss, well done.

As for a spreadsheet it really depends on how much you want to analyse your diet andtraining and how much time you have. You could go to one extreme and have heading for amount of calories eaten, exact carb/protein/fat percentages eaten, grams of protein/fat/carb/ eaten etc... but that's not really neccessary.

I think you should plan out a meal schedule, e.g. 9am breakfast: 1 bowl muesli, half cup skimmed milk, 1 pc fruit - 11am whey shake, flax seed oil, 1pm lunch: 40gm tuna, 2 pc fruit, half cup skimmed milk etc...

As for your training again the heading are pretty simple: goals, distance, time, how you felt etc.. pretty basic stuff. Best thing is to get it started then review your headings, do a training session come back try to fill in the sheet and see if it covers everything you did or not.

.logic.

Genghis

Logic, thank you for your detailed response, much appreciated.

I will give the whey powder a go I think. It would sem to be the asiest way to add protein without adding excess fat, calories, etc.

Cheers!

Turner

Originally posted by logic1
fish (cans of tuna being very simple and easy).

Would i be right in saying tuna contains the most amount of protein than cheese/meat egg. ???

daveirl

This post has been deleted.

Genghis

Daveirl,

I can be almost 100% sure that my cramp was not caused by dehydration, as I drink between 2 & 3 litres of water a day. Though there may have been another (third) reason for it other than protein or dfehydration, sure.

I am also good on carbs, but my concern about protein was not about a 'lack of fuel' which I don't think I suffer from, but that my muscle development and strength might become limited without the right amount of protein - particularly since i don't have any better explanation for a damaged tendon while running.


Thank you for your contribution, all advice grateully received!