Food for Thought 1:

First, again I apologize for the delay between posts. A lot of different things are happening in my life right now, all of which are excellent, and so this new endeavor sadly takes a back seat for the moment. However, my goal is to post everyday this week, and at least an every other day scheme from then on.

Secondly, instead of getting repetitive with the phrase "tidbit" I'm going to name each post grouping. For example, this is called food for thought because it is centered on nutrition. Thus, any future nutrition posts will go under the title "Food for Thought x". The numbers hopefully will reach the hundreds and thousands, so that you know where to find the best tips to improve your diet. I have yet to coin any phrases for the strength training, or cardiovascular training "tidbits", but I'm at work. So, have no fear.

Anyway, here is some food for thought:

Protein is an essential calorie in the human diet. Without significant protein our bodies cannot perform basic, and essential functions properly. Some would argue that they can, because your body will break down skeletal muscle (your muscles) for the amino acids (the building  blocks of protein) that then can be reassembled as new proteins such as hemoglobin (carries oxygen in the blood). I personally do not consider catabolism (the process of breaking down one's muscle for amino acids) a viable option for anyone. Catabolism occurs regardless of diet, but as long as one's anabolism (ability to build muscle) meets or exceeds the breakdown rate, all is well.

So, where can you get good proteins. First, meat. Chicken, fish, and lean pork and beef are excellent sources of common protein (common meaning you don't have to go farther then a supermarket to find them). Other great sources include, turkey, ostrich, shrimp (not a fish folks), and buffalo. However, excluding turkey, one should expect to pay a hefty prices for these lean, but excellent sources of protein. Not meat sources include eggs, milk, cheese, whole-grains, and nuts. These sources could be high in fat or low in fat, so it is crucial to monitor this (particularly eggs, nuts, and cheese).

Protein is critical for building muscle. AND TO NOTE: building muscle does not mean that you will look like Hulk Hogan. Building muscle just means that the body focuses on re-building and reinforcing existing muscle mass. As said in a previous post. ONE DOES NOT GET BIG, WITHOUT BIG WEIGHTS. So, ladies, and men with no desire for size, have no fear, protein will not ruin you.

The media makes a big deal about protein at times. Well paid advertisers, oops, I mean doctors, will occaisionally come out against high-protein diets. They say it ruins the kidneys. However, no scientific research substantiates these claims, EXCEPT in participants who consumed little to no water during the high protein diet. The kidneys NEED water to function properly, so of course there will be more "stones" and malfunctions with an organ when the most essential fuel (water) is removed from the equation. Sadly, much of science has evolved to PROVE certain truths, and so many researchers will adjust variables of their study to make the truth they seek become evident. Thus, if you want to find that kidneys can't handle high protein diets, then your only option (once you see that normal water intake fails to damage kidneys) is to remove all water from the diet.

So, keep your protein up folks. It does not convert into body fat easily, like carbohydrates or fats. It supports normal function, and helps you achieve your better body. Ladies I recommend consuming about 1 gram of protein for half your weight in pounds. So, if you weigh 150, then consume 75 grams of protein (or more) a day. Guys with no desire to get bigger muscles should aim for one gram per pound of body weight. Lastly, the muscle builders out there should shoot for 1.25 grams per pound of body weight, and maybe higher if your current "lean" weight is over 215 pounds.

Lastly, protein shakes are excellent sources of protein. They provide you a large amount in a short beverage, that if done consistently begins to taste great. Sure the first few drinks identify a chalky, and not as great-as-you-would-like taste, but that fades with use. Just beware of marketing ploys. There is really no way to make a protein that special. it's just milk broken down into its elements, whey or casein. I will get into the differences later. I recommend the brand Optimum Nutrition or Muscle Milk whenever purchasing proteins.


Well, that should be a good nutrition hint that gives you food for thought. Stay fit forever folks.