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I’ve just been reading the chapter on sports nutrition in Patrick Holford’s Optimum Nutrition Bible and also the sports nutrition section in his book 500 Health and Nutrition Questions Answered. The recommended amount of protein intake per day is: 15 % of your calories should come from protein. Even if a bodybuilder is training incredibly hard, the maximum amount of muscle they will be able to gain in a year is 9lb (4kg). Muscle is only 22 percent protein, so if you take 22 percent of 9lb (4kg) and divide it by 365 days, the amount of protein you need per day is only 0.5oz (2.4g), which is the equivalent of a few almonds. It is impossible to gain any more muscle than this, even if you eat loads of protein. Although everybody needs protein for optimum health, and protein is indeed required to build muscle, if you ever consume extremely large amounts of protein you are far more likely to cause health problems. Protein is hard work for our bodies to digest and break down, and results in oxidants which harm your health. High animal protein intake also makes your body acidic. Your body neutralises the acidity automatically by taking calcium phosphate out of your bones, using the phosphate to make your body more alkaline, and then excreting the calcium in your urine, potentially bringing about osteoporosis. For that reason, rather than focusing on eating loads of protein, focus more on getting enough of the following: Complex Carbohydrates such as corn, beans, buckwheat, wholewheat bread, pasta, brown rice, millet, rye, oats, quinoa, lentils. Vegetables and fruit - eat lots of fruit and lots of raw or lightly cooked vegetables. Vitamins - take a good, high strength multivitamin supplement, plus additional vitamin C (2,000 mg per day). Minerals - take a good quality multi-mineral supplement, plus eat raw nuts and seeds. Good Fats - take a good quality omega 3 supplement (fish oil or flax seed oil), and eat seeds, nuts and oily fish. It’s worth pointing out that if you eat seeds, nuts and oily fish for their minerals and good fats, you will also be getting protein. You will also get some protein from the complex carbohydrates, particularly the quinoa, lentils and beans. The point I’m making is: if you eat a diet that covers each of the above nutritional factors, you will definitely get enough protein anyway, so you don’t need to go mad and eat loads of extra protein. You will also be eating a lot of alkaline-forming foods such as the fruits and vegetables, and lots of nutrients to keep everything running smoothly, including antioxidants to counteract the effect of digesting protein. Want to perform at your best and have the perfect body? Go to Health and Happiness Tips, where you can learn all about Sports Nutrition and a good deal more.
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