(3 COMMON Protein Myths REVEALED)

If the thought of protein & exercise conjures up images of Rocky chugging raw eggs after a workout…think again.

I am here to show you why you need it, how much of it to have, and how easy it is to get it. PLUS I will SMASH 3 ridiculous and VERY COMMON misunderstandings about my friend, protein.

A 3rd-month Battery Park boot camper Tara wants her arms CUT, small and amazing for her wedding in September. Since she is already killing it in camp 4 days/week, we have been working together to tweak her diet for MAXIMUM  RESULTS!

Here’s an email she just wrote me ——->

Hi Laura, Just wondering how much protein is enough for one day.  I never thought much of it before b/c I was always more focused on calories and fat grams. Now I’m focusing on protein & sodium and I’m learning a lot and feeling the difference! Also what are your thoughts on protein bars & shakes. Thank you, Tara

Great question! It is recommended* that “recreational athletes” consume .5-.7 grams of protein per pound of body weight, endurance athletes .6-.7 and strength athletes .7-.8.

Applying this to Tara’s situation, she is right in the middle requiring .7 (g/Lb) or so. Her weight is 120. Therefore:

.7 x 120 = She needs 84g of protein per day.

3 TOP PROTEIN MYTHS REVEALED:
MYTH 1: Eating  protein correlates directly to building large bulky muscle.
– The stimulus of consistent HEAVY weight training for months at a time makes you BIG, not protein in and of itself!

 MYTH 2: Supplementing protein (shakes, powders, bars) provide additional benefits above and beyond real food.
-Bars & shakes can provide a quick dose of protein but often have too much sugar and processed carbs to be worth it. REAL FOOD can supply the same amount of protein PLUS the added benefits of key weight loss stimulating ingredients such as whole grains, fiber, vitamins, and antioxidants.

MYTH 3: Excess protein can not make  you fat (that’s “fat” & “carbs” job.)
– Excess anything beyond what your body can use up will get stored as fat!

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WHY SHOULD I EVEN CARE ABOUT PROTEIN? (Not Tara’s question but I know it might be on your mind.)
Every cell in your body is made up of protein (heart, hair, nails, abs etc.) You must consume the right amount in order to recover, grow and improve.

LOOKEY HERE:  Your body doesn’t change WHILE you are working out. The magic happens AFTER exercise when proteins are summoned to repair your tissue from the beat down you just gave yourself. THEREFORE if you workout like a beast day in and day out, but you are not consuming enough protein….

…your body will eat away at your precious muscle tissue as a source of energy. Not good. All of your hard work will be for not! (Plus you will look loose and jiggly, not firm and toned. Yuck!)

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PROTEIN SOURCES: COME ‘N GET IT!
Dairy products – egg (6g) cottage cheese, milk, yogurt.
Soy : (non animal products) tofu (10g), edamame, soy milk, soy nuts
Land animals: chicken (30g), steak, pork
Fishies: tuna (40g),  shrimp, salmon, white fish, cod
Beans & Legumes: chic peas (15g), lima beans, green split peas
Nuts: peanuts (25g), almonds, cashew, brazil etc (and their “butters”)
Whole Grains: whole wheat bread (9g), brown rice, oats.

WANT MORE info on the exact formula to eating right in order to lose weight? Join my next Grocery Shopping Tour @ Tribeca WholeFoods (NYC) THIS TUESDAY 7/24 at 7pm. SIGN UP HERE!

(*Protein recommendations are taken from Nancy Clark’s Sports Nutrition Guidebook, 3rd Addition.)