Real Food, Part 1 – Priority Protein

Priority Proteins

Whether you’re leaning out or trying to improve athletic performance, protein is a nutrient you simply cannot do without. It plays a tremendous role in general tissue repair, maintenance of bone mass, facilitation of muscle contractions, and support of the immune system. 

There are a total of 20 amino acids that are ‘building blocks’ for all protein. The human body is capable of creating eleven of these, classified as non-essential amino acids. The other nine must come from the diet and are considered essential amino acids. Proteins lacking in one or more essential amino acids are considered incomplete and are not well absorbed by the body. 

If you are working out regularly or engaging in strenuous exercise, your cellular turnover is higher than that of a sedentary individual. This increases the body’s protein requirements. (1)

It is recommended that athletes and those who take part in physically demanding exercise consume a daily intake of 1.4 to 2.0 grams of protein per kilogram of body weight each day. For example, at a fairly average body weight of 80 kilos (that’s 176lbs for the Americans) one would try and achieve a daily protein intake of 112g – 160g. Typically, the more demanding the work performed, the more protein that is required. 

In Real Food Terms

Get your proteins from things that once walked, swam, flew, crawled, or burrowed (if you’re into bugs and nematodes). These are complete proteins that are the most bio available.  Good quality proteins contain essential amino acid ratios that are readily digested and absorbed by the body. Not all proteins are the same – some contain more/less of certain amino acids than others, so it is a matter of narrowing down which foods give you the most bang for your caloric buck. Pulses, nuts and grains do contain some essential amino acids… If balanced properly over time it is possible to obtain a decent amount of dietary protein from them, but this process is largely inefficient. When you factor in the ratio of glucose/fiber/lipids to protein content with these items, it ends up being extremely difficult to hit protein requirements without going overboard on other nutrients. There are many other reasons to avoid using pulses, nuts, and grains for protein and nutrition in general. They will be discussed in the coming article – Clean Carbohydrates. 

Bio-availability  of Common Protein Sources

Protein Source	Bio-Availability Index
Whey Protein Isolate Blends	100-159
Whey Concentrate	104
Whole Egg	100
Cow’s Milk	91
Egg White	88
Fish	83
Beef	80
Chicken	79
Casein	77
Rice	74
Soy	59
Wheat	54
Beans	49
Peanuts	43

*Bio-availability is based on the % of essential amino acids present/g of protein.

Other Benefits of High Protein Diets

Higher protein diets not only contribute to more positive body composition, but also result in improved lipid profiles and fasting blood glucose control. (2, 3) Protein is also very satiating – part of dietary success is the ability to be consistent for long periods of time. The satiating effect of higher protein meals help with cravings, unnecessary snacking, and ensures better food choices when it comes time to eat.

But too much protein is bad for my kidneys!

This is the common response to the recommendation of a higher protein intake. For one with healthy, functioning kidneys, a protein recommendation such as the one given above should cause no harmful effects. Such negative effects on renal function are only seen in patients with varying forms of Chronic Kidney Disease (CKD). CKD can be defined as either immediate kidney damage or a decline in renal function lasting three or more months. Of course those with CKD or any contributing risk factors (diabetes, hypertension, excessive inflammation etc.) should be cautious and consult with a specialist before embarking on any dramatic change in lifestyle.  But for the normal, healthy individuals at whom this article is aimed – the argument against protein is completely unsupported. (4) 

Conclusion

Locking down protein intake is step one of a successful dietary approach. Approach meals using a complete protein as a base or main dish, and build from there based on energy needs. Always look for fresh, humanely raised or wild caught animal sources. Wild caught fish, pastured ruminants and fresh eggs are ideal, whereas quality dairy and protein supplements may take roles in filling in the gaps. Adequate dietary protein is important for good body composition, blood sugar control, blood lipid levels, and healthy immune function… Prioritize it!

Note: This article is aimed at a healthy, athletic, omnivorous population. Sedentary/elderly populations and moral vegetarians will be addressed in future posts.

1. Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.
2. Layman D, et al. A Reduced Ratio of Deitary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women. J. Nutr. 113:411-417, February 2003
3. Layman D, et al. Increased Dietary Protein Modifies Glucose and Insulin Homeostasis in Adult Women During Weight Loss. J. Nutr. 133:405-410, February 2003
4. William M, Armstrong L, Nancy R Rodrigues, et al. Dietary Protein Intake and Renal Function J .Nutr Metab (Lond) September 2005

Keep it simple.

Realistic guidelines for losing body fat while maintaining sanity and a good hormonal profile.

Earn your carbs!

Carbohydrate is not an essential nutrient like fat or protein, and most of us eat far too much of it. The body only has so much storage space for carbohydrate. Once the liver and muscles are full... the excess is very easily converted into body fat. The average American walking around today is consuming way too many carbohydrates for their activity level. Usually by at least 200%.

How much is too much? Think about this... An elite level bodybuilder will consume around 300g of carbohydrate on a training day... and a competitive marathon runner will consume in the ballpark of 400g - 600g (based on 50% caloric intake from carbohydrate).

Are you either of the above? The answer is probably no... therefore your carbohydrate requirements are drastically less than the intakes mentioned... because your anaerobic energy requirements are far lower. After you’ve had a typical American breakfast of cereal, milk, orange juice, and maybe some sugar and milk in your coffee... you’ve already blown over the 100g mark! Which is about what you need over the course of the entire day assuming you are training at a moderate intensity.

Cycle your carbohydrate intake. Simply put, this can be interpreted as to eat higher carbohydrate on workout days and lower on days of rest. A good rule of thumb will be an intake of 100-150g on work days, 20-50g on rest days. 

Just an idea of the carbohydrate value of typical American staples per serving. And let’s be honest... how many times do you actually follow the recommended ½ cup or 8fl oz?

1 cup Frosted Flakes - 36g

1 cup Oatmeal - 54g

8oz Milk - 12g

8 oz Juice - 27g

large apples/oranges - 32g

banana - 30g

So... keep an eye on that carbohydrate count. It is very easy to eat too much when consuming a standard American diet. Your carbohydrate intake should always mirror your activity level.

Manage your insulin

Insulin is responsible for delivering nutrients into muscle and fat cells. When it is elevated, the body is in a process of nutrient storage, and fat burning can be inhibited by over 50%. Obviously this is not what we want when trying to accomplish our goal of body fat reduction since we have too much in storage already, and the goal is to get rid of the excess.

Before going further, realize that insulin is not inherently a bad thing. It is a very important hormone that regulates muscle growth and proper partitioning of nutrients into specific cells. If you are trying to increase performance or build muscle... taking advantage of high insulin levels to jam pack muscles full of carbohydrate and amino acids can be a very good thing... more on that later on.

So how do we manage insulin to meet our goals?

●     Avoid foods that have a large impact on insulin levels (especially pre workout). This includes all sugars, simple carbohydrates, beans, white potatoes, wheat products, dairy, and baked goods. Certain foods spike insulin more effectively than others. Carbohydrate in general is very effective because blood sugar must be stored immediately or it becomes a toxin to your body. Lean proteins and eggs will also stimulate an insulin release... but when consumed by themselves, the rise in blood sugar is minimal and the insulin is being used to store amino acids in the muscles instead of excess sugar into fat cells.

●     Consume the majority of your carbohydrate in the post workout window. In the hours following exercise, nutrients are much more effectively stored in the muscle tissue and far less likely to be stored as fat. Attempt to get at least 75% of your carbohydrate requirements in AFTER exercise. Not before.

●     Eat less frequently. That's right. Stick to two or three meals each day. Take advantage of the time between meals to utilize stored energy and achieve proper blood sugar regulation. It should not be a problem for a metabolically healthy individual to go many hours without eating... and is in fact a more natural rhythm than constantly propping up blood sugars with many small meals.  If this is a problem for you, choose small, low carbohydrate snacks between eating until you can comfortably fast between meals. Eating many small meals per day to ‘stoke the metabolism’ has no scientific basis and is a recipe for disaster. No you will not ‘go into starvation mode’ (1) (2)

●     Take advantage of insulin when you need to. On a workout day - try and keep the fat lower after your activity. When fat is consumed with a meal that causes a large insulin spike (with carbs for instance) it can be stored very easily as body fat. This is not usually a problem on a rest day, because the majority of kcals should be coming from proteins and fats if you are properly cycling carbohydrates as is recommended.

Mind your energy balance

The strategies mentioned here are meant to help optimize results. If you are eating more than you need... you will not lose weight. Period. Calories are still calories... and they DO count. To lose body fat effectively, you must be on a caloric deficit. Track your calories and build an understanding of what macro nutrients different foods contain. When eating on a normal schedule it is much easier to track food intake. It is also more conducive to good food choices. You can eat real meals! Attempting to maintain a neurotic stream of perfectly balanced rabbit snacks is a recipe for failure. We are trying to improve quality of life, not mechanize it into something unrecognizable. Whatever the number of meals you choose to have... make sure that they are in line with the energy recommendations you have set with your trainer or your own calculations.

Additional references:

Bellisle et al. 1997. Meal frequency and energy balance. Br J Nutr Apr;77 Suppl 1:S57-70.

Burke et al. 1996. Muscle glycogen storage after prolonged exercise: effect of the frequency of carbohydrate feedings.Am J Clin Nutr 64(1): 115-119