Information for Athletes and Weight trainers!

Protein. Americans consume 100% more protein than our bodies need. The recommended daily value is 46 g for women and 56 g for men. Those who are extremely athletic or may be weight training and desire more muscle mass, may believe they need to consume extra amounts of protein especially from supplements and shakes. This is not necessarily true. Research shows that the best results may come from consuming 20 g of High Quality protein just after training or exercise. Much more protein than this amount would not be beneficially used by the body. You may be wondering "what is High Quality protein and where can I find it?" For that answer I referred to energyfanatics.com. There I found the following information posted by P.L. Chang:



High quality proteins are usually found in foods that are high in nutrients and protein, low in saturated fat and cholesterol. Foods high in saturated fat are known to increase the risk of atherosclerosis and coronary heart disease. Switching to high quality protein will help decrease your cholesterol levels and give your body the necessary nutrients to heal itself. High quality protein is also good for weight management because it helps slow down the digestion process. This will help keep your blood sugar level constant which prevents fatigue. Most people have been conditioned at an early age to believe that beef, poultry and fish are the best sources of protein. This is a misconception that can be harmful to people’s health. The best sources of high quality protein are from fruits and vegetables. Their proteins are easier to absorb, more stable, and contain little or no cholesterol.
Great sources of high quality protein

• Corn
• Wheat
• Peanuts
• Tomato
• Wild Rice
• Squash
• Cucumber
• Green Beans
• Lentils
• Asparagus
• Brussels Sprouts
• Broccoli
• Spinach

I  also found, on Livestrong.com, that High Quality protein can be obtained from combining protein rich foods to get complete benefits. For example, they recommend having lentils with wild rice instead of a bowl of lentils alone.

Proteins contain amino acids. There are 20 amino acids but only 9 are essential. *Note: Essential means the body cannot synthesize them and they must be consumed.* As a general truth, plant foods do not contain all 9 amino acids at once. There is,  however, one exception to the rule and that exception is the Soy Bean.

So the next time you are returning from the gym, remember to have a bowl of beans and rice waiting for you to warm up and enjoy. Or try making an all natural shake containing soy milk or other ingredients high in protein. 20 grams is all you need!

Until next time, remain in Beauty and in Love always,
Wyzdom