Mixed up about protein? All the conflicting advice about protein in the news nowadays is enough to give you some serious indigestion. Pro-Protein individuals argue that that lots of protein keep your weight down and helps build stronger muscles, while others insist that going out of your way to eat protein is way too much protein.

Also, when it comes to which type of protein can help you in getting the body of your dreams, vegetarians insist that foods like soy and peanuts are just fine. On the other hand, carnivores swear by steak.

So, does that leave you vying for a cheeseburger or a veggie burger? Or forgetting about the whole thing? Your best bet: Be an informed protein consumer. Your body will thank you.

Protein, the stuff your body uses to build muscle, is right behind water as the most prevalent component of the human body. Every metabolic move you make depends on protein. Without it, your body couldn’t make enzymes, hormones, hair, muscles or skin.
You can’t make blanket prescriptions for how you need. Everyone’s circumstances vary depending on their physical condition.

However, as you might expect, when you exercise you need more protein. But exactly how much more you need is still controversial. One thing is for sure, ingesting a lot more than you need will make you fatter not stronger, because whenever you eat more calories than you use up, whether those calories come from protein, carbohydrates or fat, the body stores that extra amount as body fat, not muscle.

Protein Needs

That understood, working out does up your protein requirements. When you lift weights, for instance, you grow stronger because, after your exercise breaks down muscle fibers, your body uses protein to grow new, improved, bigger batches of muscle strands. Weight lifters and bodybuilders are the only athletes who should be on a high protein diet. However, scientists have found that folks that take part in endurance events like triathlons and marathons, should also up their protein intake.

Having said that, the group that should consume the most protein, are pregnant women and nursing mothers. It takes a lot of protein to grow a baby. That is why pregnant women who skimp on protein have smaller babies. These babies may grow up to be adults with greater risks of heart attacks and diabetes decades later (Jrnl Nut,7/01).

Growing bodies are also in need of a high protein diet. Unless kids get enough protein, their nerve development can be compromised. (Jrnl Ped,3/02). Teens are especially protein needy to fuel their grown surges.

As you enter your golden years, your digestive system becomes less efficient, and research demonstrates that your meals should contain more protein, not less. In addition, scientists have found that extra protein can boost your immunity, helping you fight off illness.

Anytime you get hurt or get sick and your body needs to repair itself, you also need to eat more protein. Remember, hair, skin and nails are 98% protein….eating too little of it can cause limp hair, dull nails, droopy skin, wrinkles and soft muscle tone. It is suggested by some, that the best sources of protein are organic meats and vegetables, because they are not pumped up with hormones or injected with large doses of antibiotics to fight infections.

If you are a sun worshipper, eating a little extra protein may aid the health of your skin. Protein helps the skin stay strong and supple when zapped by the sun’s ultra violet. When you eat protein too little protein your skin wrinkles more extensively and becomes less elastic.

Guide to Protein Requirements

It is generally accepted that, on average, if you train seriously with weights you need about a gram of protein a day for every pound of weight. So, if you weigh 180 pounds, this would translate to about 180 grams a day. That could mean in a day 2 eggs (12 grams); 3 servings of beef (78 grams); 2 cups of skin milk (16 grams); 6 ounces of salmon (42 grams); and 3 ounces of tuna (35 grams). This high protein diet is recommended for bodybuilders or weightlifters who participate in extreme workouts, and not for the average individual. We realize this is a lot of whole food to consume and with all the demands on individuals today, one would have to be a magician to make it work. However, thanks to the nutritional industry, who have made this difficult task, much more manageable.

There are a tremendous amount of supplements available on the market today to assist you in meeting these goals. They may come in the form of protein powder, protein shakes and protein bars. They are easy to use, and taste great at the same time.

Sample High protein menu:

Meal 1 – 3 scoops of muscle milk, 1 Vita Pak (you may add fruit to enhance flavor)
Meal 2 – 8 ounces of Marinated Steak tips, 1 baked potato, tomato salad with some fresh basil with 1 table spoon of flax seed oil mixed in.
Meal 3 – 2 scoops of Dymatize Whey Protein, 1 bowl of wheat pasta with fat free marinara sauce, 1 cup of vegetables of your choice.
Meal 4 – 10 egg whites added to omelet, with mixed vegetables. 2 slices of dry wheat toast, 1 tablespoon of flax oil.
Meal 5 – 2 scoops of Whey protein, cup of white rice, cup of mixed veggies.

Korean Beef – (Bulgolgi) - High protein red meat
Marinated Barbeque Beef Steak tips
Balsalmic Chicken Breast
Teriyaki Chicken Breast (light sauce is best)
Szechuan Chicken—sautéed with cabbage, green peppers, mushrooms, pea pods, carrots, and water chestnuts in spicy sauce
SzechuanBeef—sauteed with cabbage, green peppers, mushrooms, pea pods, carrots, and water chestnuts in spicy szechuan sauce
Kung Pao chicken-- Add a spicy sauce with diced celery, carrots, pea pods and water chestnuts.
Szechuan Shrimp—sauteed with cabbage, green peppers, mushrooms, pea pods, carrots, and water chestnuts in spicy sauce
Grilled salmon, with lemon. You can substitute this with any white meat fish
Boiled lobster
Shrimp
Low fat Meat balls
Low fat Turkey meat balls

You may incorporate any vegetables you like into these high protein dishes, and for carbs you may add, white rice, brown rice, wheat bread, oat bread, or yams.

High protein Omelets
(You can use egg whites, or egg beaters, and coat pan with a non-stick spray)

Peppers and Eggs
Peppers onions and Eggs
Broccoli and Eggs
Zucchini and Eggs
Low fat ham and Eggs
Low fat, low sodium kielbasa with eggs
Low fat, low sodium kosher sausage with eggs

Because the body needs water to take care of protein, when you eat high-protein, make sure you drink plenty of water. Experts recommend eight glasses of water a day to keep the kidneys happy and your water levels adequate. In addition, some sport nutritionists advise going off a high protein diet every eight weeks or so to give your body a chance for a breather.

Before you decide to eat a high protein diet, it might be wise to consult with your physician if you have any doubts about your overall health, especially with the kidneys.

Still, many scientists who have studied protein now think that eating more as we grow older may help us stay healthier as we age. So don’t hesitate to include it in your meals regularly.