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Cardiorespiratory | Resistance | Nutrition - Protein | Nutrition - Carbohydrate | Nutrition - Fat
Nutrition - Diet / Fat Loss | Nutrition - Myths | Nutrition - More Myths
Nutrition - Protein

Should I consume a protein shake?
What is your current protein intake? If it is inadequate, are there any food sources you could consume to increase your protein intake? Lean meats, dairy products, tofu and legumes are all good dietary sources of protein. If you are looking for the convenience of little preparation and low calories, then a protein shake can be used as part of the diet.

Why would I consume protein intakes greater than the RDA (.8g/kg)?
There are increased needs for protein by exercisers and those in an adaptation period (change in body composition). Also, for some, protein provides a greater level of satiety (feeling of fullness) and can lead to greater satisfaction with recommended caloric intakes.

Why would exercisers need more protein than the RDA?
Due to an adaptation phase (fat loss and/or muscle gain), increased energy demand due to increased activity, increase in protein activity and when energy needs are not met by CHO and/or fat due to caloric reduction below maintenance.

Are high-protein diets good for someone attempting to lose fat and/or gain LBM?
This is FALSE. Any amount exceeding 25% of total caloric intake would be considered high. There is no advantage to high-protein intake for the majority of fat loss subjects. It's all about calories. There are disadvantages to excess protein intake (see below). High-protein weight-loss diets are generally low-calorie diets in disguise that eventually will not satiate the user. This leads to uncontrollable eating behavior and concurrent weight gain. Initial weight loss from a high-protein diet is predominantly loss of body fluids.

Is excess protein stored as fat?
It depends on the total caloric intake. Any calories above maintenance (excluding the addition needed to add LBM) are stored as fat.

Does whey protein build more muscle quicker than other complete proteins?
This is generally not true. The possible exception may be the underfed and over-trained athlete. For well-fed individuals, there is no nutritional advantage to whey protein over other complete proteins, except that one can consume less to meet protein requirements. No dietary protein initiates muscle growth; appropriate exercise does.

Which amino acid supplement builds muscle faster... Free-form amino acids or peptide bonded? Which is absorbed faster?
Neither builds muscle quicker. Muscle will build at its genetically predetermined pace as long as proper overall nutrition is combined with appropriate exercise and recovery. A combination of free-form and peptide-bonded amino acids is absorbed most quickly. However, there is no advantage to rapid absorption in the healthy population.

Why would someone need a full spectrum amino acid supplement or protein drink?
A full spectrum amino acid supplement provides a low-calorie protein substitute. A dislike for animal or dairy protein sources may create a need for this supplementation if skeletal muscle hypertrophy is the goal. High-energy output combined with restricted calorie intake.

What is the difference between a protein drink and a meal-substitute drink?
A meal substitute drink has the proper array of proteins, carbohydrates and fats, like a meal. A protein drink is predominantly protein, not like a meal.

Do protein drinks build muscle?
This is false. Appropriate exercise and adequate nutrition build muscle.

Are there any problems with high-protein diets?
Calcium loss, acidic residue (not good for some), fluid imbalance (energy loss and extra work for liver & kidneys), may slow metabolism, may cause uncontrollable cravings for carbohydrates and generally leads to a rebound from weight loss.


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