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May 11, 2005
Gain Weight Right
Janet Shearer wrote:
Pricy protein supplements not necessary if athletes eat healthful diet
C. writes that her 22-year-old son is bulking up. He is working out at the gym and changing his diet.
C.'s son uses a protein powder supplement. He is eating more green vegetables and increasing the protein in his diet.
"Is the supplement safe? What are guidelines for safe, healthy weight gain?" C. asks.
Healthy weight gain requires physical activity and additional calories. Some people believe that to build muscle, these additional calories should come from protein.
The truth is that excess protein is not stored as muscle in the body. It is used as energy or stored as fat.
For healthy weight gain, additional calories should come mainly from carbohydrates. Carbohydrates will fuel the physical activity required to build muscle.
Athletes and weight lifters often take protein supplements, possibly at their body's and their wallet's expense.
Without knowing the particulars of the supplement, how much your son is using or how much your son weighs, I am unable to make a judgment on the supplement's safety.
However, too much protein can lead to harmful side effects such as metabolic imbalance, toxicity, nervous system disorders and kidney problems, says the American Dietetic Association.
According to the association, recreational exercisers need about 0.5 to 0.75 gram protein per pound of body weight. That means a 150-pound exerciser needs about 75 to 115 grams of protein each day.
This amount of protein is easily consumed in a healthful diet. For example, six ounces of lean meat provide about 42 grams of protein. A one-cup serving of milk or yogurt provides about 8 grams of protein. Eat three of these and you have 24 more grams of protein.
Bread, pasta and cereal provide protein. A slice of bread, one-half cup pasta or one cup of dry cereal each contain about three grams of protein. Nine servings of grains give you 27 grams of protein.
Vegetables also offer protein. One-half cup of cooked vegetables like greens, green beans, cabbage or summer squash provides about two grams of protein per serving. Starchy beans and peas contain even more protein. Three servings of vegetables give you about six more grams of protein.
Protein from food offers several benefits over protein from supplements. First of all, protein in food naturally has the right combination of amino acids.
Amino acids are the building blocks of protein. There are 20 of them that link together in different ways to form proteins. Your body cannot tell the difference between amino acids in supplements or amino acids from food.
Protein and amino acids in food may taste better than supplements. Plus you may feel more satisfied when you take your protein dose in food rather than in pill or liquid form.
To view a fact sheet on healthy weight gain, visit the American Dietetic Association Web site at www.eatright.org/Public/NutritionInformation/92_11841.cfm.
Posted by Lisa at May 11, 2005 10:33 AM
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