You have, without a doubt, heard the phrase "You are what you eat", in the case of protein this is absolutely true. The human body contains primarily water followed next by protein. Approximately ¾ of the dry weight of every cell in the body consists of protein. From the highest hair on your head to the end of your longest toenail, you are protein. Body builders have long recognized the key role protein plays in not only building muscle mass, but also repairing damaged tissue and maintaining good health. Despite this recognition, protein is the most under-appreciated and misunderstood of all the macronutrients.

Protein is one of three macronutrients along with carbohydrates and fats. Macronutrients are given their name because they are required in relatively large portions when compared to micronutrients like vitamins and minerals. Proteins are actually chains of various amino acids. Proteins differ from one another depending on which of the 20 amino acids combine to make them. Once proteins are consumed, they begin breaking down into separate amino acids. After they are absorbed the body reconnects the amino acids in protein chains that create hair, skin, connective tissue, organs, and MUSCLE.

How important is protein in the diet?

The body burns millions of cells of protein a day that must be replaced. Hairs that fall out and skin that flakes off are evidence of this continual process. Imagine purchasing a beautiful new home, and then not making a single improvement of repair for the next 30 years. You would be left with nothing more than a broken down shack. It may actually make better sense to tear the old one down and build a new one than to make all of the repairs and renovations at the end of the 30 years. Failing to eat adequate amounts of protein, over an extended period of time, leaves your body in similar shape. The difference between the house and your body is that you can not demolish your old body and build a new one. It is never to soon or to late to demolish old habits and make changes that will prevent further damage, and make whatever repairs are necessary.

· Protein is necessary in order for muscle to grow.
· Protein provides amino acids, the building blocks of life.
· Protein promotes growth, repair and maintenance of cells.
· Protein helps to regulate insulin levels in the body.
· Protein aids in the production of hormones, insulin, antibodies, enzymes and body tissues.
· Protein slows the digestion process resulting in a feeling of fullness.

Regardless of the type of diet you choose to follow-whether it it's high or low in complex carbohydrates or fat- and despite the number of calories you consume, your diet must be rich in protein.

How much protein should I be eating?

The somewhat archaic US RDA for protein is 1 gram of protein per kilogram (or 2.2 pounds) of body weight. Protein researchers investigating the nutritional requirements of gym trained athletes have found that this requirement is grossly inadequate to meet their needs. Scientists have calculated that athletes in vigorous training need approximately 3 grams of protein per kilogram (or 2.2 pounds) of body weight. To simplify this equation, consume 1 gram of protein per pound of body weight and increase depending upon your activity level. It is also important that you divide your protein throughout 5-6 meals a day. 

Chances are you are eating well below even the minimum 1 gram per pound of body weight, if so, it is important to increase your daily intake of protein. It is possible to accomplish this by substituting foods rich in protein for fatty and sugary foods. Unfortunately, most foods that are rich in protein are also rich in fats. This is especially true of most cuts of red meat. Listed below is a sampling of excellent high protein, low fat foods:
· Peas
· Yogurt
· Most Fish
· Beans, especially Lima and Soy
· Egg Whites
· Kale
· Collard Greens
· Brussels Sprouts
· Broccoli

Unless you can actually picture yourself sitting down to a plate of peas, beans, broccoli and kale, I suggest that you purchase a well-balanced, high quality protein supplement. I personally recommend any 'ol brand of protein powder as long as it is from a reputable source.  However, due to help and support from 'certain' sources, I feel somewhat obliged to mention these brand names: E'OLA's P.E. Lean Protein Mix and the Physique Engineering Peanut Butter and Apple Yogurt Bars :). These products, like other protein products, are designed to supplement your diet, not to take the place of food. When used in conjunction with three well-balanced meals, they supply ample amounts protein per day.

Is Protein less important if I'm trying to lose weight, than if I'm trying to build muscle?

NO, NO, NO! Please do not make the mistake of assuming that losing weight and building muscle are mutually exclusive concepts. The objective in both cases should be to burn fat and preserve and build lean, muscle tissue. The true beauty of a body-building workout routine (again, check 'E'OLA's Physique Engineering program' on the net) is that it works equally well for a person attempting to burn body fat as is does for the person working to build additional body mass in the form of muscle. These processes actually go hand in hand, building additional muscle will accelerate your metabolism resulting in more rapid fat burning, and burning stored fat helps to reveal hidden muscles. The combination of these two objectives can produce extraordinary results, in a relatively short period of time.

There are several forms of protein available, anything from beef jerky to egg whites, which Whey should I go?

Quality protein can be found in whole foods like eggs, milk, cottage cheese, beef, fish, poultry, and a few varieties of beans like Soy and Lima. The shelves of health food stores and pro shops are lined with a variety of protein supplements produced from milk, egg whites, soy, beef, and even some vegetable proteins. The vast number of options available can leave an inexperienced produce user confused. All proteins are not created equal, so how do you select the protein product that is best for you?

Just a few years ago, egg whites were considered to be the "gold standard" of proteins. All other proteins were measured on the basis of how they stacked up against the egg white. Currently Whey has taken over as the champion of protein supplements. Whey yields wore usable grams of amino acids than any other form of protein, and based on my experience is also has the most pleasing taste. Try experimenting with various brands until you find one that suits your taste :).

A second unique advantage of Whey protein is that it helps provide natural antibodies, which strengthen the immune system. Intense exercise can create stress on the immune system making additional support a real bonus. 'Dr. Bounous' and several of his colleagues at McGill University (in Canada) conducted studies confirming Whey protein's superiority over other forms of protein. Whey is unique because it contains just the right amino acids in just the right concentrations to provide immunostimulating benefit.

Many high-quality protein supplements will actually contain not only whey, but also a blend of other proteins such as egg whites, soy, and caseinate (also derived from milk). Using a product containing a number of forms of protein may provide even better results because of the additional number of amino acids they contain.

Tips on protein:
· When using eggs to increase protein intake, it is said you should use only the whites. However, I think that is a LOAD OF CRAP!!!  Of course, Egg yolks are high in not only fat but also more specifically cholesterol, but it should be noted that even though they might be high in cholesterol it is SATURATED FATS that gets transformed into blood cholesterol in your body, and not cholesterol in itself!! (Ignorant buffoons, lol ;Þ). Some people say not to consume egg whites raw (like Rocky Balboa) because of chances of contracting Salmonella poisoning.  I say: don't do it because it tastes damn grosse for starters...  I also think the energy from it might also not be easily digestable if consumed raw.
· Beef jerky is a good source of protein, but it also contains a significant amount of sodium, and depending on the cut of meat it is taken from, may also be high in fat. Do not rely on jerky as a major source of protein. Per ounce, jerky is also more expensive than any protein supplement.
· Dairy products like cottage cheese, milk, cheese, and even string cheese, are rich in protein, but always choose the low-fat or non-fat varieties.
· Most species of fish are excellent sources of protein, some fish like salmon and cod contain high concentrations of fat. When cooking fish avoid frying it in oil or butter.
· Many supermarkets now carry hamburger-like products made from soybean. Try it in place of hamburger in you favorite dish.
· Ground turkey breast is also an excellent source of protein with very little fat. Make certain that the ground turkey you buy is white breast meat and not ground leg meat and skin.

What about recent PROTEIN diet programs?

The reality is that there is nothing new or innovative about any of these diets. It seems at times that all an author needs to do is divide the number 100 by three, and come up with a differing set of numbers than other authors and SHAZAM they have developed the "newest and greatest" diet. The reality is that there are no magic numbers or formulas that work equally well for all dieters. Whether you subscribe to the 40,30,30 theory, the 50, 30, 20 theory, or the 33, 33, 33 theory, the focus is placed on three basic principles:
1. Eat More protein.
2. Eat less fat.
3. Eat less simple carbohydrates.

If there is a shortcut to success in any of these diets, it is finding a program which adheres to these three principles, and being able to make the lifestyle changes necessary to stick to it for the rest of your life. True success is found, not in short-term changes, but in life-long adjustments in patterns of living. Eating a diet, which consists of 40% carbohydrates, 30% protein and 30% fat may cause a reduction in body fat, however, returning to a more typical 55-10-35 diet, after you have finished, will result in the eventual regain of any fat lost while dieting.

Studies have shown that both high-carbohydrate/low-fat diets and low-carbohydrate diets can cause weight loss. Either program can work for the following reasons:

The amount of carbohydrates you burn depends on the amount of carbohydrates you eat. The body is highly efficient at balancing carbohydrate oxidation with carbohydrate intake.

The amount of fat you burn, however, is not determined by the amount of fat you eat, but rather is also determined by the amount of carbohydrates you eat. The more carbohydrates you eat, the less fat you burn.

Your body is constantly releasing fat stored in fat cells to be burned as energy. This fat is reabsorbed if it is not burned as fuel. When insulin levels are on the rise, following the ingestion of carbohydrates, it signals fat cells that there is enough sugar in the blood to be burned as fuel, and prevents fat cells from releasing more fat.

Despite the common myth, carbohydrates are not readily converted to fat. You can eat a high-carbohydrate/low fat diet and still get fat, but research has shown that it is still the fat in your diet that makes you fat. Excessive carbohydrates simply prevent or at least decrease the burning of stored fat.

I would avoid any program of routine if the authors attempt to convince you that dietary fat doesn't make you fat, that you have to eat fat to burn fat, or that it doesn't matter how many calories you consume, as long as those calories are in the proper ratios.

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