The Nutrition Corner - Victoria C. Mikhail, RD
Body Building and Nutrition

The Truth About Protein

Athletes and non-athletes need protein to repair and build body tissues, to produce enzymes, hormones, and other substances the body uses. Protein is also needed to regulate body processes such as water balance, to transport nutrients, and to make the muscles contract. A very small amount of protein is used for energy.

Most athletes need slightly more protein than non-athletes. Two to three servings of lean meat, chicken, fish, or legumes daily will meet your daily protein requirements. Endurance athletes and weight lifters should eat three to four servings of lean meats and alternates daily.

If you do not eat enough calories, your body will burn some of the protein in your muscles for energy. Cutting down on food to "make weight" can make you weaker and your muscles smaller, no matter how much protein you eat.

Doesn’t Protein Build Muscle?

Muscle strength, size, and shape comes from training – not from protein foods/supplements. Once meeting your body’s basic needs for protein (3-4 servings for an athlete/day), then any extra protein is converted for energy or stored as fat.

What About Protein and Amino Acid Supplements?

Amino acids are small nutrients that link together to make protein. Many athletes believe that amino acid and protein supplements can improve performance and increase muscle mass. There is little substantial evidence that supplements benefit the athlete.

Amino acids are present in food in the proportions needed by the body. Most athletes get enough protein from the foods they eat. Too much protein or amino acids actually can be harmful, causing such side effects as nutrient imbalance, kidney strain, increased fat storage, and dehydration.

What Foods Contain Protein?

Good sources of protein are lean meat, poultry, fish, seafood, eggs, low-fat dairy products, legumes, tofu, nuts and seeds. Cereals, breads, and some vegetables also contain small amounts of protein.

Here Are Some Ideas For Meals Rich In Protein, Good Sources of Carbohydrates, and Low In Fats:

• Chili made with kidney beans and lean beef
• Stir-fry vegetables with lean chicken/beef/pork/seafood/tofu etc… on rice
• Burritos filled with refried beans and lean meat with rice
• Shish kabobs (beef, chicken, seafood, etc…) grilled with vegetables and potatoes
• Lentils and rice dish
• Pasta in tomato sauce (with ground chicken/beef and lots of vegetables in the sauce)
• Stuffed green peppers (mixture of lean ground turkey and brown rice)
• Hearty Soup (with beans/legumes, lots of vegetables, and pieces of meat/chicken/etc… added) add a salad and a bun for a satisfying meal