Nutrition Basics

Separate fact from fiction!

Calories

What's the magical formula to achieve your weight goals?

In order for your weight to stay the same, the energy (or calories) you consume must equal the energy (or calories) you expend.  In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.”  “Calories In” includes what you eat and drink.  “Calories Out” includes your resting metabolic rate, thermic effect of food, and physical activity.  Your personal calorie requirement depends on these three factors. 

Read on to learn…

·        What you can do to rev up your metabolism.

·        Whether fat burner supplements are worth your money.

·        How many calories you can burn during different physical activities.

·        Exactly how many calories you need to meet your weight and fitness goals.

1.  Resting Metabolic Rate

Resting metabolic rate (RMR) is the number of calories it costs for you to maintain all your internal physiological functions at complete rest.  In other words, it’s the amount of energy required to keep your heart beating, your lungs breathing, your brain and liver functioning, and all your cells alive and well at complete rest.  RMR accounts for approximately 65% of your total daily calorie needs. 

Several factors affect RMR.  Some of these factors you cannot control because they are part of your genetic make up.  As examples, males and/or tall individuals often have higher RMRs.  Having a fever, growing (i.e. during puberty or pregnancy), living in a cold climate, and the premenstrual period in a women’s monthly cycle all increase RMR and calorie needs.  Meanwhile, having low levels of thyroxin (thyroid hormone) or leptin (a metabolism-regulating protein) in your body decrease RMR and calorie needs.

So what factors can you control?  What can you do to rev up your metabolism?

Two things: 1) build lean body mass and exercise and 2) avoid restrictive diets.  Read on to learn why.

Build lean body mass and exercise.

Of the factors you can control, the main one that affects your RMR is the amount of lean body mass you have.  Lean body mass (which includes muscle tissue) is very metabolically active and accounts for 75-80% of your RMR.  At rest, one pound of muscle burns up to 70 times more calories a day than a pound of fat.  So, people who have more muscle on their bodies burn more calories just sitting in class than people who have more fat on their bodies. 

Of course, your lean body mass is somewhat determined by your genetic make-up and your age (things you cannot control).  Genes dictate what body type you have and whether you tend to carry more muscle or fat on your body.  Also, as you get older, your body naturally shifts towards more fat and less muscle, which results in a 2-5% decline in RMR (about 75-100 fewer calories per day) every decade past age 30, unless you do something to combat muscle loss.

What can you do to combat muscle loss and keep your metabolism revved up?

You can partly control your lean body mass and prevent the age-related body composition shift by regular resistance training two to three times per week.  In fact, older women and older men can recover 1 to 2 decades of loss, respectively, with just 2 months of resistance training 3 times per week.  That’s a metabolic boost of up to 10%!  Resistance training may include lifting weights, doing push ups, sit ups, and other muscle toning exercises, or holding up your own body weight in yoga poses.  When it comes to aging and muscle loss, "if you don't use it, you're going to lose it."  So, use it! 

In addition to building muscle (which is more metabolically active tissue), very intense exercise sessions can speed up your RMR for several hours after you stop working out.  So, people who have more muscle AND are training very hard most days of the week need a lot more calories just to maintain their internal physiological functions at rest. 

Avoid restrictive diets.

Restrictive dieting, on the other hand, slows down RMR.  Your body slows down in order to adapt to the lower calorie intake (so it can function with less fuel).  Your body is very smart, and it wants to protect you.  So, it actually begins holding on to every calorie you eat and storing it as fat (since it’s not sure you will feed it later).  This is one possible reason why people who diet usually gain back their weight (and then some!) once they return to their normal eating patterns.  For more information, go to “Do diets work?”

What about fat burner supplements?

Many dietary supplements are marketed as “thermogenic agents,” claiming to speed up metabolism and burn fat.  These substances, like Metabolife and Ripped Fuel which contain ephedra and caffeine, do have some stimulating effects.  They can increase heart rate, increase blood pressure, and increase metabolism slightly.  But, looking at the big picture, their effect is relatively minor.  And some products can cause serious health problems.  There is no magical pill that can shed pounds without some life-long adjustments in eating and activity patterns.  If something sounds too good to be true, it probably is.  Click here for more info about fat burners and other dietary supplements.

2.  Thermic Effect of Food

Thermic effect of food is the amount of calories it costs to digest, absorb, transport, and store nutrients in your body.  Every time you eat, your RMR goes up slightly and stays up for about 5 hours to fuel these metabolic activities.  This may be why you’re more likely to maintain a healthy weight and keep your metabolism revved up if you eat smaller, more frequent meals throughout the day (instead of skipping breakfast and lunch and then stuffing yourself late at night). 

In reality, the thermic effect of food plays only a minor role in your total calorie expenditure (maybe 5-10% of your total needs), so it probably has minimal effect on your weight.  But, eating smaller, more frequent meals certainly won’t hurt.  If anything, your brain and muscles will appreciate the steady supply of nutrients throughout the day, and you are likely to feel better and perform better in school and physical activities.

Interestingly, researchers have found that the thermic effect of food varies between obese and lean people.  When lean people eat a meal, energy use speeds up for a while and then drops back to normal (as expected).  Many obese people, on the other hand, do not experience any change in energy use after eating (i.e. food has no thermic effect for them).  So, while thermic effect of food contributes little to our overall daily energy needs, this small amount of energy probably adds up over a lifetime and may explain why some people stay lean while others gain weight, despite similar calorie intake.

3.  Physical Activity

Physical activity includes the calories you spend during normal daily activities (such as walking to school, brushing your teeth, fidgeting in class), as well as the calories you spend during purposeful exercise sessions (like jogging, swimming, and kick-boxing).  As you may suspect, there is huge variability in the number of calories different people spend in physical activity.  Do you take the stairs or the elevator?  Do you walk to school or drive?  Are you fast-moving and fidgety all day, or do you move slowly and prefer to stay still and relaxed?  Do you enjoy sports, weight lifting, hiking, and aerobics in your free time or do you prefer reading, painting, or writing?  The calories burned in physical activity varies widely, but it usually accounts for about 25-35% of your total daily calorie needs. 

The exact number of calories you personally burn during different activities depends on your size (it costs more calories for a larger person to do the same task as a smaller person), your fitness level (it takes more calories for a beginner to do the same exercise as an experienced athlete), and the intensity of the activity (it takes more calories to run for 30 minutes than to walk for 30 minutes).  The table below shows how many calories you burn during 30 minutes of different activities (based on your body weight).

Insert table.

Calculate Your Total Calorie Needs

There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor).  It is important to realize that all these equations are just estimates.  You may need more or less depending on genetic differences in RMR and your body composition.  Consult a qualified health professional for more information about your personal calorie needs. 

Step 1: Estimate RMR

Men                 Healthy body weight x 11 calories

Women            Healthy body weight x 10 calories

IMPORTANT NOTE: This is just an estimate of what your body requires at rest.  If you have more muscle than the average person, you probably require more calories at rest than this equation suggests.  If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests.  Remember, muscle mass is much more metabolically active than fat tissue.  If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired body weight,  instead of your actual body weight when calculating your RMR.

Step 2:  Multiply RMR by Activity Factor                                                Activity Factors

What if you want to lose weight?

The only way to lose weight is to create a calorie deficit.  One pound of fat equals 3500 calories.  So in theory, to lose ½ pound to 1 pound a week, you have to create a deficit of 250 to 500 calories per day (either by eating fewer calories or burning more in physical activity).  Of course, genetic differences determine how easy it is for you personally to lose weight.  In one recent study, researchers overfed a group of people 1000 extra calories every day for 8 weeks and found that there was a huge difference in the amount of weight gained (ranging from 3 to 16 pounds)!  The researchers concluded that the people who gained less weight “wasted” the extra calories by fidgeting more and giving off more body heat.  The people who gained more weight, on the other hand, had bodies that were more efficient in storing the extra calories.  For more tips on healthy weight loss, go to “Eating Strategies for Permanent Fat Loss.”  To maximize fat loss, minimize the drop in your metabolism, energy, mood, and grades, and increase the chances that you won't gain it back, lose weight slowly!  Decrease your intake slightly by 300-500 calories per day and increase your exercise level.  Aim for about 0.5-2 lb. weight loss per week.  If you are very overweight, 2 lb. per week is acceptable.  But, if you only have a few pounds to drop, the rate should not exceed 0.5-1 lb. per week. 

What if you want to gain weight? 

The only way to gain weight is to create a calorie excess.  So, in theory, to gain ½ pound to a pound a week, you have to create an excess of 250 to 500 calories per day.  Whether or not those extra calories go towards building muscle or body fat depends on whether or not you exercise.  Of course, as with weight loss, genetic differences make it easier for some people to gain weight and harder for others.  If your metabolism speeds way up every time you eat more, you may have to consume many more calories before you’ll achieve results.  For more tips on weight gain, go to “Eating Strategies to Gain Weight” and “Frequently Asked Questions about Bulking Up.”

Carbohydrates

Do carbs make you fat?

Despite what a lot of the latest diet books claim, carbohydrates (like pasta, bread, potatoes, and fruit) are not fattening in and of themselves.  Excess calories (whether from carbohydrate, protein, fat, or alcohol) are converted to and stored as body fat in your body.  The only way that carbohydrates can become fattening is if you eat too many of them (too many calories from ANY source can be fattening) or if you smoother them with tons of high fat/high calorie sauces and spreads.

Read on to learn…

·        More about how carbs can make some people fat.

·        What's the difference between complex carbs and simple sugars.

·        Which type of carbs will maximize your energy, health, and fitness goals.

·        How to manage sugar cravings.

Why carbs make some people fat

There are two main reasons why carbohydrates can lead to weight gain in some people:  1) eating large portion sizes and 2) smothering them with large amounts of high calorie, high fat toppings.

1.  Eating large portion sizes 

Over the past several years, portion sizes of carbohydrate-rich foods have doubled or even tripled in restaurants.  As a result, we have become accustomed to jumbo, deluxe, and super-sized portions whether we eat out or at home.  Take a look at the calorie difference between recommended serving sizes of carbohydrate-rich foods and typical restaurant serving sizes.

2.  Smothering them with large amounts of high calorie, high fat toppings.

For every tablespoon of butter, margarine, or even “heart-healthy” olive oil you add to bread, potatoes, or pasta you’ve packed on an extra 100-120 calories.  If you add ¼ cup of pesto or ½ cup of alfredo sauce, you’ve got 300 additional calories. 

To learn how to deal with super-sized portions and hidden fat calories when eating on (or off) campus, check out maintaining control and healthy restaurant dining!

What is the purpose of carbohydrates?

Carbohydrates are the body’s preferred source of energy.  Some of our cells (like our brain and red blood cells) can ONLY use carbohydrates for energy.

Because of their vital role, most of our daily calories should come from carbohydrates. 

But, the exact amount you personally need varies anywhere between 45 and 65% of total calories, depending on your individual health and fitness needs.  For most active, healthy college students, 55-60% of total calories from carbohydrate is a reasonable goal.  

Who may benefit from eating less carbohydrate?  Someone with diabetes or insulin resistance may enjoy better blood sugar control with a lower (i.e. 45%) carbohydrate eating plan.  People with these conditions can't handle carbohydrate as well, especially if they are not physically active or they are obese.

Who may benefit from eating more carbohydrate?  Endurance athletes preparing for the LA marathon may train and compete better if they consume 65% of total calories from carbohydrate (or even up to 70% of total calories from carbohydrate a few days before the race if carbohydrate loading).  A higher carbohydrate intake will help maximize their muscle carbohydrate (or glycogen) stores and, as a result, help increase their endurance. 

Types of carbohydrate: simple vs. complex

Carbohydrates can be classified into two general categories based on their chemical structure: simple carbohydrates (or sugars) and complex carbohydrates (or starches).

1.  Simple carbohydrates (sugar)

Much of the sugar Americans consume comes from what is added to processed foods (such as cookies, cakes, muffins, ice cream, candies, breakfast cereals, sports bars, and especially sodas).  The most common form of added sugar is plain white table sugar (or sucrose). Other sugars that are added to foods include molasses, honey, high fructose corn syrup, and fruit juice concentrate.  Read labels to identify these sources. 

Sugar is also naturally occurring in some foods.  For example, fruit has fruit sugar (called fructose), and milk has milk sugar (called lactose).  Just because these foods are high in sugar doesn't make them "bad" foods.  On the contrary, these foods are loaded with important vitamins and minerals, and they are relatively low in calories.  It's only when sugar is concentrated or extracted from natural sources and then added to nutrient-poor processed foods (like the foods mentioned above) that sugar can become a problem.  Click here to learn why.

Is it normal to crave sugar?

Many students worry about having sugar cravings.  They feel as if they are "bad" for craving sweet things.  Keep in mind that it's actually very natural for all of us to crave sugar to some extent.  As infants, we instinctively turn to our mother's breast to satisfy our innate craving for sweet milk.   Sometimes, though, these cravings can get out of hand; and sweets begin replacing other nutrient-rich foods in the diet.  If sugar cravings are becoming a problem for you, click here to learn some strategies for stopping sugar cravings.

2.  Complex carbohydrates (starch)

Complex carbohydrates are in foods such as bread, cereal, rice, pasta, tortillas, crackers, pretzels, beans, and starchy vegetables (like potatoes, peas, corn, and yams).  Because  whole pieces of fruit have fiber (unlike fruit juices or fruit juice concentrate sweeteners), they too can be considered complex carbohydrates.

Much of the complex carbohydrate Americans consume comes from refined and processed products (such as white breads, white rice, white pasta, and white instant potatoes or French fries).  The refinement of these foods takes away many of their nutrients and fiber and leaves just a white starchy final product.  These foods are “enriched,” but only with five nutrients (four B vitamins and iron).  All the other nutrients are forever lost.

Foods in their whole form (such as whole wheat bread, brown rice, oats, and whole grain cereals) retain all of their nutrients and fiber. 

See the table below for a more complete listing of simple vs. complex carbohydrates.

Does it matter which type of carbohydrate you choose?

All carbohydrates (whether simple or complex) are ultimately broken down in the body to the same thing: sugar (i.e. blood sugar or blood glucose).  And all carbohydrates ultimately fuel your brain and body the same way.  So does it matter whether carbohydrate fuel comes from a diet of mostly added sugars in gummy bears, Oreo cookies, and soda vs. a diet of mostly whole grains, beans, vegetables, and fruits?  Absolutely!  Here’s why…

1.  Simple sugars (when added to foods) are a more concentrated form of carbohydrate and calories.  Naturally occurring sugars in whole pieces of fruit and complex carbohydrates in grains and vegetables are diluted with fiber and water, which makes them more bulky (so they fill you up) without extra calories. 

Example:

1 Tbs. sugar provides 12 g carbohydrate and 48 calories

vs.

1 c. berries, which also provides 12 g carbohydrate and 48 calories.

Similarly, naturally occurring sugar in nonfat milk is diluted with water, protein, and many important vitamins and minerals.

2.  Simple “added sugars” have few (if any) vitamins or minerals.  They’re just “empty calories.” 

Example:

1 Tbs. sugar provides only 12 g carbohydrates and 48 calories.

 vs.

1 c. berries provides 12 g carbohydrates, 48 calories PLUS  85 mg vitamin C, 26 mg folate, 247 mg potassium, and 3 g fiber.

Calories from added sugars are hiding in many foods.  Take a look at the calorie difference between foods that have a lot of hiding added sugar vs. no hiding added sugar:

3.      Simple added sugars (as well as many refined, low fiber starchy foods) are digested and absorbed more quickly, resulting in a rapid increase in blood sugar levels.  This gives you a rapid, immediate burst of energy.  But, this energy is short lasting.  High blood sugar levels trigger a rapid surge of the hormone insulin.  Insulin causes a rapid drop in blood sugar, leaving you feeling tired, hungry, and craving more sugar shortly after you eat.

Not everyone experiences these "highs" and "lows" as a result to eating simple, sugary, refined foods.  But as many as one in four adults (without diabetes) may be at risk due to a genetic predisposition to insulin resistance.  Insulin resistance can lead to increased insulin levels, increased sugar cravings, and increased risk for obesity, diabetes, and heart disease.  Whether or not you have insulin resistance, there are simple lifestyle choices you can make to maintain and/or achieve healthy blood sugar levels.

Bottom Line

·        One of the good points about many of the popular low carbohydrate diets is that they draw attention to the quality of the carbohydrates that we’re eating.  Most Americans are choosing lots of refined, sugary, calorie-rich (but nutrient-poor) carbohydrates like soda, candy, white bread products, white rice, and processed french fried potatoes.

·        A healthy eating plan consists of 45-65% of mostly high quality, wholesome carbohydrates (including whole wheat bread, brown rice, oats and other whole grains, beans, vegetables, fruits, and low fat milk foods).

·        That doesn’t mean that it’s “bad” to eat sweets or processed foods once in a while or even every day.  There are no “good” or “bad” foods.  Balance is key. 

·        For instance, white rice or white pasta is not “bad” if you’re eating it with high fiber vegetables and a good source of lean protein.  The whole meal is rich in fiber.  And, the protein and fat in the meal help slow down how fast the carbohydrate is digested and absorbed, so the result is a lower insulin response.

·        Further, if you’re active and spending many calories a day, you can enjoy some “empty calories” in your diet.  It’s all about balance and moderation!

Fat

Will eating fat make you fat?

No!  Many students confuse dietary fat (the fat that we eat) with adipose tissue (the fat on our bodies).  Dietary fat does not automatically stick to your waist, legs, butt, and thighs.  Only excess calories from dietary fat makes you gain body fat.  Excess calories from anything makes you gain body fat.

If you include fat in a meal plan that contains an appropriate number of calories, the fat in your food will be burned as energy.  If you eat too many calories (regardless of the source--carbohydrates, protein, fat, or alcohol), the excess calories will be converted to and stored as body fat.

There are more fat-free products today than ever before, but ironically, we are fatter today than ever before.  Why?  Fat free doesn’t mean calorie free!  One fat-free Snackwell’s devil’s food cookie has the same number of calories as one full-fat Oreo cookie.  And we tend to eat more of the fat-free ones because they are marketed as being more “healthy.”

Read on to learn…

·        How dietary fat CAN become fattening.

·        What's the difference between saturated and unsaturated fat.

·        Which type of fat is best for achieving your energy, health, and fitness goals.

How can dietary fat become fattening?

Gram for gram, dietary fat has more than twice the calories as protein or carbohydrate (9 calories per gram vs. 4 calories per gram).  So, if you eat a lot of fatty foods, you will likely be eating a lot more calories every day.  This isn’t a problem if you’re very active and need those extra calories.  But, if you don’t need those extra calories, the excess calories may be converted to and stored as body fat.

Look at the calorie differences between equal portions of high fat vs. low fat foods:

Also, it’s easier for your body to convert excess calories from dietary fat to body fat than it is to convert excess calories from carbohydrate or protein to body fat.  Why?  It simply costs more calories to convert excess carbohydrate or protein calories to body fat, so fewer calories remain for storage.  For example, if you over-ate 100 calories of carbohydrate or protein, 15-25 of those calories would be used converting the calories into body fat (and only 75-85 of the calories would be stored).  On the other hand, if you over-ate 100 calories of fat, only 5 calories would be used in the conversion (and 95 of the calories would be stored).

Purpose of fat

The fat in foods and the adipose tissue on our bodies serve many important functions.

1.  In foods, fat serves the following roles:

·        Nutrient:  Fat supplies essential fatty acids, which are needed for normal growth of infants and children and for production of hormone-like compounds (called eicosanoids) that regulate a wide range of body functions and keep you healthy.  

·        Transport:  Fat carries fat-soluble vitamins (A, D, E, and K) and assists in their absorption.

·        Sensory:  Fat contributes to the smell and taste of food.

·        Texture:  Fat helps make foods tender (especially meats and baked goods).

·        Satiety:  Fat gives food satiety, so you feel full and satisfied longer after a meal.

·        Fat provides a concentrated source of calories.  This is good if you are traveling long distances, expending a lot of energy, and carrying your own food (i.e. hiking, backpacking, hunting).  It’s also good for people with high calorie needs who are trying to gain lean body mass.

2.  In the body, fat serves the following roles:

·        Fats are the body’s main form of stored energy (important in times of illness and diminished food intake).

·        Fats provide most of the energy to fuel muscular work.

·        Fat pads internal organs and insulates our bodies against temperature extremes.

·        Fats form the major material of cell membranes (especially brain and nerve cells).

·        Fats are converted to many important hormones (including sex hormones).

Fat is a good thing!  It's only when there is too much of a good thing that it can become problematic.

Types of Fat: saturated vs. unsaturated

Just like there are two general categories of carbohydrates, there are two general categories of fats based on their chemical structure: saturated and unsaturated fats.  These fats have very different effects on your health. 

1.  Saturated fats

Saturated fats are the type of fat that is generally associated with poor health.  They tend to increase the “bad” cholesterol in your blood and increase your risk of heart disease.  Saturated fats tend to be solid at room temperature, and they tend to be most concentrated in animal sources of fat (including butter, cream, beef fat, chicken skin, whole fat milk, cheese, and ice cream).

Exceptions:  Tropical oils (including coconut, palm, and palm kernal oil) are very high in saturated fats.  Fatty fish are not.

2.  Unsaturated fats

Unsaturated fats are the type of fat that is generally associated with good health.  They tend to lower blood cholesterol levels and decrease your risk of heart disease.  Unsaturated fats tend to be liquid at room temperature, and they tend to be most concentrated in plant sources of fat (including vegetable oils, olives, avocados, nuts, and peanut butter).

Exception:  Vegetable oils that have undergone a process called hydrogenation to make them more solid (i.e. margarine, vegetable shortening, and partially hydrogenated vegetable oils) have high amounts of trans fat.  These trans fats are just as damaging to your health as saturated fats.  Trans fats are hiding in many processed foods (i.e. cereals, baked goods, sports bars) and fried fast foods, so be sure to read your food labels.

There are two general subdivisions of unsaturated fats:  mono and poly unsaturated fats.

·        Monounsaturated fats are generally regarded as the most heart healthy.  Good food sources include olive and canola oils, most nuts, peanut butter, avocados, and olives.  For optimal health, most of the fat in your diet should come from these sources.

·        Polyunsaturated fats include the omega 6 and omega 3 families of fat.  Much of the unsaturated fat in the typical American diet is from the omega 6 family (since most food products use corn, soybean, safflower, and sunflower oils).  For optimal health, however, we should try to include more omega 3 fats in our diet.  The best food source of omega 3 fat is fatty fish (like salmon and mackerel).  Smaller amounts can also be found in plant foods like walnuts, flaxseeds, soy, and canola oils.

NOTE:

While unsaturated fats are generally good for your heart health, they have the same number of calories as saturated fat.   So, keep portion sizes small, and use them in place of saturated and trans fats.

Bottom Line

·        A healthy eating plan for most active college students contains anywhere between 20 and 35% of calories from total fat.  This amounts to 45-75 g of fat for an active women eating a 2000 calorie diet or 60-110 g of fat for an active man eating a 2800 calorie diet.  Given these goals, it's possible to see that even a high fat dessert (with 25 g of fat per serving) CAN fit into your healthy eating plan so long as it is balanced with other low fat choices throughout the day.

·        One of the problems with some of the popular low carbohydrate diets is that they are too liberal with fat, especially the saturated variety!

·        On the other hand, one good point about the popular low carbohydrate diets is that they are not as restrictive in fat as the super low fat diets that used to be popular.  Super low fat diets typically contain <10% of calories from fat (that's < 22 g of fat for a 2000 calorie diet).  When fat is too restricted, you tend to feel hungry and unsatisfied all the time.  This can often lead to carbohydrate cravings, over-consumption of fat free (but high sugar and high calorie) snacks, and weight gain.  Inadequate fat consumption has also been associated with depression.

·        More important than the total amount of fat you are eating is the type of fat you are choosing.  If you are consuming more than 30% of total calories from fat, make it come from mostly monounsaturated and omega 3 fats.

·        For optimal health, aim to keep saturated and trans fat as low as possible (<10% of total calories). 

·        Use the table below to find low fat and healthy fat alternatives to foods that contain a lot of saturated or trans fat.  If the alternatives just don’t satisfy you, try using less of the real thing and/or choosing the food less often.

·        Remember, there is no such thing as “good” or “bad” foods.  Balance your choices so that your overall eating plan is low in saturated and trans fat.

Protein

Do you need extra protein to build muscle?

Protein in food is broken down to amino acids in our bodies.  Amino acids provide the building blocks for growth and repair of ALL the body’s cells, including skin cells, liver cells, immune cells, as well as muscle cells.

The key to building muscle is resistance training (not consuming protein or amino acids) and consuming adequate calories and carbohydrate to fuel this type of training.  In theory, it costs an extra 350-500 calories every day to build a pound of muscle in a week.  It only costs an extra 10-14 grams of protein every day to build a pound of muscle in a week.  (NOTE: 14 grams of protein is the amount in 2 oz. of chicken--a mere biteful!)  In most cases, the only reason high protein, weight gainer drinks and sports bars help is because they provide these extra calories.

That being said, it IS true that people trying to build muscle DO need more protein than a sedentary person.

Read on to learn…

·        Exactly how much protein you need.

·        How vegetarians can meet their protein needs.

·        What is the best way to build muscle.

How much protein do you need?

The amount of protein you need depends on your weight (specifically your lean body mass), your total calorie intake (specifically whether or not you are consuming adequate carbs and fats for energy), and your fitness goals.  Find your weight and fitness category on the table below to see how many grams of protein you need each day. 

IMPORTANT NOTE:

If you are very overweight and your excess weight is from excess body fat (not muscle), this table will overestimate your protein needs.  The extra fat on your body does not require extra protein intake.  To avoid overestimating your protein needs, use your desired, healthy weight instead of your actual weight.