How protein fits into your plans to build muscle

When it comes to building lean muscle mass, clients will often ask questions, such as "I want to gain muscle mass, so should I start using a protein supplement?" or "I'm trying to gain some muscle weight, so I've been eating more protein. I'm not seeing any changes, so what should I do?" If you're just as confused about the role of protein in building muscle, then you've come to the right place as I prepare to set the record straight on this hot topic.

First things first: any plan to build muscle mass must involve progressive strength or resistance training. Without this foundation, you will not gain muscle mass no matter how much protein you consume. Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains. To optimize your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create an individualized plan to help you accomplish your muscle-gaining goals.

So how much protein do you need? Because you do need protein, and more specifically essential amino acids, to achieve muscle growth, you'll need up to two times more protein than the average Joe or Jane Schmoe, which is between 1.6-1.7 grams per kilogram of body weight. Keep in mind that someone who's just getting started on his muscle-building regimen (first 3-6 months) actually needs more protein per kilogram of body weight than someone who's been training for a while since the trained individual's body actually becomes more efficient at utilizing protein.

Do you need a protein supplement? Don't reach for that supplement just yet! Most healthy individuals have no problem consuming this amount of protein through food intake alone, so supplements aren't really necessary and could just put a dent in your wallet. Research suggests that consuming high quality sources of protein from food is just as effective, if not more effective, at helping people achieve their muscle-building needs. In fact, an individual who consumes too much protein could run into a few problems. One is that the breakdown of protein that's not used to replenish and build new tissue produces metabolic waste products (nitrogen) that must be excreted from the body. Without adequate fluid consumption, taking in excessive amounts of protein could elevate the risk of dehydration. Even mild dehydration can hinder one's athletic performance leading to a less effective workout. The second major problem is that an overabundance of protein could lead to excess calorie consumption, which could result in more than just muscle gain. If the protein is not used for muscle building or other functions in the body, then an individual could find himself packing on a few more pounds than intended.

What are good sources of protein for muscle building? Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are high quality sources of protein that will support muscle building. Keep in mind that whole grains, legumes, nuts, and vegetables are also quality sources of protein. Eating protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals.

Time it just right. Did you know that timing may actually be more important than amount when it comes to protein intake for muscle building? Consuming a little high-quality protein (~10 grams) before strength training provides a good dose of essential amino acids to the muscles and helps decrease the breakdown of protein. Consuming a little high-quality protein after the training session is also helpful since the muscles are primed and protein synthesis is enhanced at that time. To give you an idea of what this looks like in terms of food, you can find about 10 grams of protein in: 1 1/2 oz of meat, fish, or poultry, 2 small eggs or egg whites, 1 1/2 oz cheese, 1 oz nuts like cashews, 2 1/2 T peanut butter, 8 oz yogurt or 1 1/4 c low-fat milk.


Don't forget the two C's: carbohydrate and calories! Quality sources of carbohydrates, such as whole grains, legumes, or milk, provide an important foundation for your muscle-building plan. Why? Carbohydrates fuel the muscles during physical activity and getting enough will help maximize your workout. Consumption of both carbohydrate and protein also generate an insulin response, and insulin is an anabolic hormone, which enhances muscle protein synthesis and decreases protein breakdown. If we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy. When protein is used for energy, less of it is available for muscle building and repair, which is not optimal for someone trying to gain lean muscle tissue.

If you're interested in receiving professional guidance in this area, then I'd highly recommend that you invest in the services of an experienced Registered Dietitian (RD) or a RD who is a Board Certified Specialist in Sports Dietetics (CSSD).

For more on this topic, you may consider the following resources:

• Power Eating, Third Edition - A useful tool for those looking to build muscle and improve body composition.

• Nancy Clark's Sports Nutrition Guidebook - A helpful tool for any active individual with a specific section on nutrition for muscle gain.

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! Geared toward men, this is the ultimate guide for achieving a variety of nutrition-related goals, including muscle gain.

Building Easy, Nutritious, and Tasty Snacks that Kids Will Eat

When I meet with parents or talk to family members and friends with children, I am often presented with this question: What kinds of snacks should I feed my child? First of all, I want to commend parents on caring enough to ask! As I mentioned in my last post, planned snacks play a valuable role in children's diets by supporting their energy and nutrient needs, enhancing their confidence in eating, and nurturing lifelong, positive eating behaviors. So, now that we know why snacking is important, let's dive into the how. Here are my three of my trustiest tips for building healthy, nutritious, and tasty snacks for children.

• Remember Ellyn Satter's Division of Responsibility in Feeding: 1) Parents are responsible for what, when, and where children eat and 2) Children are responsible for whether and how much. Essentially, parents are in charge of purchasing, preparing, and serving a variety of healthful foods to the child at regular meals and snacks and to trust her to eat the right amount that she needs.  Regarding when, it's best to keep snacks 2-3 hours before a main meal, like dinner, so that your little one will have a better appetite.
• Mix and match food groups to provide a quality source of carbohydrate, protein, and/or fat. Thinking of snacks more like mini-meals may be helpful. Including foods from more than one food group helps provide a balance and variety of essential nutrients.  Want some examples? Combine whole grains with fruit; vegetables with milk; whole grains with milk; fruit with milk; whole grains, fruit and meat/beans; or vegetables, fruit, and meat/beans.  See 10 of my faves below.
• Make it fun! If you haven't noticed, most children's toys incorporate vibrant colors, a variety of textures, and an assortment of shapes.  They learn and explore the world around them through their senses, so run with that.  They also have vivid imaginations that we can tap into to bring the fun factor up a few notches.  Instead of broccoli, how about "dinosaur trees"? Instead of peanut butter and raisins on celery sticks, how about "ants on a log"? Instead of peas, how about "power peas"?  In fact, Brian Wansink and colleagues at Cornell University found that when vegetables were given fun names, children ate 50% more vegetables! I personally like "ninja sticks" or "magic spears" for asparagus.

10 Easy, Nutritious, and Tasty Snacks for Kids

1. Fruit and yogurt parfaits:  Layer low-fat vanilla yogurt with fresh fruit, such as berries and banana, and sprinkle with crunchy granola.
2. Mini-pizzas: Top a toasted whole wheat English muffin with marinara sauce or fresh tomato slices and sprinkle with shredded mozzarella cheese and veggie toppings.
3. Pita Triangles with Hummus Dip: Cut whole wheat pita bread into triangles and serve with hummus for dipping.
4. Ants on a Log: Spread peanut butter, other nut butters, or low-fat cream cheese on celery sticks. Top with raisins or dried cranberries.
5. Trail Mix: Mix dried fruit, nuts, and whole grain cereal together in a snack-sized baggie. 
6. Fruit and Dip: Dip fresh fruit, like apple slices or strawberries,in low-fat yogurt or nut butter.
7. Veggies and Dip: Dip raw veggies, like "X-ray vision baby carrots", cherry tomatoes, snap peas, cucumber, or "dinosaur broccoli trees", in plain low-fat yogurt, hummus, guacamole, or bean dip.
8. Crunchy Apples: Spread natural peanut butter (or other nut butter) over apple slices and dip in granola.
9. Fruit and PB Wrap: Spread natural peanut butter (or other nut butter) over a whole wheat tortilla. Top with banana slices and raisins or chopped dates. Sprinkle with ground cinnamon. Roll up and cut into kid-friendly portions. 
10. Smoothies: Blend fresh or frozen fruit with low-fat milk or yogurt and a splash of 100% fruit juice. Or try a green smoothie with some Super Spinach!

Pick one, try them all, or try a spin-off of your own. Whatever you do, have FUN!

What are your favorite nutritious snacks for kids?

Featured in People Magazine

 
Read my feature in the latest update on my People Weight Loss Challenge Bride, Patty!  Go Patty!

Should I feed my child snacks?

Having worked with parents through the years, one of the challenges and fears that often surfaces is whether or not to allow children snacks.  Some parents worry that snacks will ruin a child's appetite for a main meal, like dinner, or that it will cause a child to overeat.  In my expert opinion, I give planned, healthful snacks two thumbs up for several reasons.

Children are growing, so they have high energy and nutrient needs.  In fact, children need more calories, protein, and other nutrients per pound of body weight than adults do!  Children, especially young ones, have smaller stomach capacities and variable appetites, so planned, healthful snacks provide the perfect opportunity for children to better meet their energy and nutrient needs throughout the day.

Planned snacks also provide a little more structure and routine around a child's eating.  Children do well with routines because they feel more confident when they know what to expect. In turn, they may be less likely to scarf down food when it becomes available or to become food beggars between meals.  This routine can also put a parent's mind at ease when a child doesn't eat as much as expected at mealtime because she'll know that the child will have the opportunity to eat again in a few hours anyway.

Parents are in the position to encourage lifelong, positive eating behaviors in children. A child that eats nutritious, planned snacks will be more likely to become an adult who eats  nutritious, planned snacks.  For adults, snacks help provide a steady supply of energy to the body throughout the day, which helps optimize performance in everyday activities and curb between-meal hunger levels.  Snacks also provide the opportunity for adults to fill in the food group gaps that may have been left at meal time.

Stay tuned for the next post where I'll discuss tips on how to build a healthful snack for kids.        

How to lose the pregnancy weight after having a baby

Having had my second child 7 months ago, I definitely understand the challenges of getting that body back after having a baby.  If you're getting ready to have a little one or if you're a new mom yourself, you may want to check out an article in Parenting Orange County Magazine that I recently contributed to that discusses guidelines on post-baby weight loss and tips that will help any new mom blast through the diet traps that keep her from losing that "baby weight".  If you're interested in learning more, you can read the article: "Body After Baby: 8 Diet Traps New Moms Face".

Quoted in Parenting OC Magazine - Body After Baby

 Photo credit: sendung - Marian Steinbach (Flickr)

Look for my quotes in an short read about the 8 diet traps that new moms face in the latest Parenting OC Magazine.

How to incorporate protein into your plan to get fit

If your goal is to get fit in 2010 and you're wondering how protein fits into that plan, then you're in the right spot!  Many diet books and magazines place protein on the nutrient pedestal deeming it the MVN (most valuable nutrient) for getting in shape, but I often find that people are confused, overwhelmed, or misinformed about protein's role in helping them shape up.  So, let's sift through the info and get to the meat of the matter.

You must first know this:  building muscle tissue, strength, and endurance requires progressive strength or resistance training.  Without this foundation, you will not gain muscle mass, strength, or endurance no matter how much protein you consume.  Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains.  To get the most out of your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create the optimal plan to help you achieve your goal whether it is to strengthen and tone your muscles or to build muscle mass and power.

While protein plays a vital role in enhancing muscular fitness by building and repairing muscle tissue, the amount needed to do so is often exaggerated.  For generally healthy people, the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg OR 0.4 g/lb daily.  Although the recreational exerciser needs a little more than this, the average American adult typically consumes at or above the amount needed.  So, if you're a generally healthy adult looking to get in shape, then you are probably already consuming an adequate amount of protein to meet your needs.

Two dietary characteristics I suggest regarding protein are:  quality and timing.  Focus on incorporating high quality sources of protein in your diet.  Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are considered high quality sources of protein.  Keep in mind that we eat other foods that are also quality sources of protein, including whole grains, legumes, nuts, and vegetables. Consuming protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals. Notice that I'm not mentioning supplements?  As I mentioned before, most of us are already getting more than enough protein in our diet through food alone.  Adding protein powder supplements may just contribute excess calories, which can work against your goal to achieve your best shape! Research suggests that consuming high quality sources of protein from food is just as effective if not more effective at helping people achieve their fitness needs.  Generally, for the recreational exerciser, protein powder supplements can be costly and unnecessary. 

As for timing, I typically suggest that people consume a quality source of protein at each main meal  throughout the day.  This helps steadily release energy to the body while stabilizing energy levels throughout the day and will leave you feeling more satisfied after each meal.  Consuming a little protein (~10 grams) post-workout is also key since our bodies are more sensitive to protein utilization within 1-2 hours after an intense training session.

What happens if you consume too much protein?  Well, if the body needs more energy, it may burn the excess protein for energy.  However, if the extra protein is not immediately used to fuel activity or for tissue maintenance and repair, then the surplus protein can be converted to and stored as glycogen (glucose) or fat.  Also, the metabolism of protein for energy creates metabolic waste products (nitrogen) that must be excreted from the body, so consuming excessive amounts of protein can increase the risk of dehydration, if an individual doesn't maintain adequate fluid consumption with high protein intakes.  Even mild dehydration can negatively impact performance and can hinder you from reaching your maximum potential during a workout.

When protein takes center stage in the diet, one nutrient that often gets left in the dust is carbohydrate.  Quality sources of carbohydrates, such as whole grains, legumes, or milk, are a key component of any fitness plan.  Why? Carbohydrates provide a primary fuel source for the muscles during physical activity.  Including sufficient carbohydrate in the diet optimizes your workout because it allows your muscles to work harder and longer so that you reach your maximum potential.  When we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy.  Protein is actually a third in line for energy (following carbohydrate and fat) because we do not have a storage source of protein in the body and because it takes longer to metabolize protein for energy.  When protein is used for energy, less of it is available for muscle building and repair -- not ideal for someone working so hard to achieve his/her best physique.

So, there you have it...my scoop on how to best incorporate protein into your diet and accomplish your get-fit goals.  Stay tuned for a future post on how to protein fits into your plans for weight gain and muscle building.

For more on this topic, you may consider the following resources:

• Nancy Clark's Sports Nutrition Guidebook - great for any active individual

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! - great for the guys