Power of protein

Many diets will advertise high protein and low carbs; however, our bodies only can use so much protein.  Adequate protein is important for a person's performance and health.  Daily protein intake should be 12-20% of the total calories.  If a person is eating a well-balanced, well-rounded diet, then he will be consuming enough quality protein.  Endurance and power athletes may need to consume more protein; however, the daily intake should not exceed 35% of the total calories (Fink et al, 2008).  If a person is consuming more than 35% of the daily total calories in protein, then he is either eating less vegetables, whole grains, and fruits, or eating too many total calories and gaining fat (Fink et al, 2008).

It is important to eat a variety of proteins.  Complete proteins are animal proteins and soy; incomplete proteins tend to be plant products and need a complementing protein to make it complete.  Complementary proteins would include grains and legumes, soy and grains, grains and nuts and soy, and legumes and seeds.

Proteins should be consumed regularly throughout the day, but not sooner than 2 hours before exercising.  A good breakfast would be an omelet with spinach, peppers, and onions with whole grain toast.  Snack could be almond butter on apple slices.  Lunch would be mixed greens with seeds and black beans, carrots, cucumbers, and a low-fat dressing with a piece of fruit.  Snack could be soy or low-fat yogurt with granola and walnuts.  Supper would be tofu or lean beef stir fry with a variety of vegetables over brown rice.  Highly processed and sugary foods should be avoided.  Protein supplements would be only if the person cannot consume enough protein through diet.  There is not enough empirical evidence to show these supplements are helpful to either weight loss or performance.

Reference:

Fink, Heather; Burgoon, Lisa; Mikesky, Alan (2008).  Practical Applications in Sports Nutrition.  Jones and Bartlett.