Getting Enough Protein to Sustain Healthy Muscle?

Now a days you can't turn on the television without seeing an advertisement for some food claiming to contain enough protein to sustain healthy muscle.  My question to you is. Do you know how much protein you need in your diet to promote and sustain healthy muscle?  If you don't know the answer, then read on because I'm going to educate you on the importance of protein in your diet and how much you need for optimal health.

Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you see the proper amount of protein in your diet is vital for your health and well being. Click here to read the entire article.

Is the Source of Your Protein Complete or Incomplete?

When it comes to protein in your diet you should know the difference between a complete and an incomplete source.  Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you can see the proper amount of protein in your diet is vital for your health and well-being.

Protein is comprised of building-blocks called amino acids. There are approximately twenty-eight commonly know amino acids that your body uses to create all the various combinations of proteins needed for survival. These commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete protein usually come from plant based sources such as fruits, vegetables, grains, and nuts. you must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As I mentioned, you must get your essential amino acids from your diet because body cannot make them itself. Some of the best animal sources are fish, poultry, lean cuts of meat, and low-fat dairy products. Some of the best vegetable sources are beans, nuts, and whole grains.

Strength training combined with getting the proper amount of protein in your diet is the most effective way of building and maintaining your muscle and strength throughout your life. Checkout my favorite strength training programs by following this link: Forever Fit and Firm.

Are You Eating Enough Protein?

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see the proper amount of protein in your diet is vital for your health and wellbeing.

Protein is composed of building-block chemicals called amino acids.  There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids.  Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete.  Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products.  Incomplete proteins lack one or more essential amino acids that your body cannot make itself.  Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts.  You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself.  Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products.  Some of the best vegetable sources are beans, nuts, and whole grains.

Protein’s Effect on Aging

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age.  As I mentioned earlier, losing muscle mass is very detrimental to your health.  Age related muscle loss known as sacopenia can begin in your thirties and accelerates with age if left unabated.  Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss.  While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass.  The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated).  Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.

Protein’s Effect on Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting.  First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often.  Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates.  Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.

Getting the proper amount of protein at breakfast is especially important if you are trying to lose weight.  Breakfast is the first meal of the day and what you eat determines whether you start your day in fat burning or fat storage mode.

Eating a breakfast rich in carbohydrates and low in protein (the typical American breakfast) starts your day in fat storage mode.  The cereal, bread, fruit, and juice you have for breakfast are all carbohydrate based and are converted into sugar by your body, thus causing a spike in your blood sugar.  Then your body produces insulin to take that blood sugar and store it in your body mostly as body fat.  Then soon after your blood sugar drops and you feel famished, and crave more carbohydrate based foods which starts a cycle of blood sugar spikes and crashes and its insuring sugar cravings.

On the contrary, having a breakfast that contains the proper amount of high quality protein such as eggs, lean meat, and low fat dairy starts your day in a fat burning mode.  As mentioned earlier, consuming 25 to 30 grams of protein is necessary for maximal protein synthesis.  This building and repair of muscle cells is very energy intensive and it burns body fat mainly as fuel for this process.  Thus, having 25 to 30 grams of protein at breakfast activates muscle cell regeneration and also alleviates blood sugar spikes which lead to cravings.

Now that you know how important protein is for you, here are some good sources of protein listed by the U.S. Department of Agriculture to help you get the proper amount in your daily diet.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

Regular strength training along with proper protein consumption are two of the best ways to build strength, and maintain your muscle mass as you age.  You can download my favorite strength training programs by clicking on this link: Forever Fit and Firm.

Weight Lifting and Protein, The Foundation for Strong and Healthy Muscles

Research is now revealing that maintaining your muscle mass is key to staying healthy and strong as you age.  The importance of muscle mass, strength, and metabolic function in the performance of exercise, as well as the activities of daily living has never been questioned. However, the role your muscles play in whole-body protein metabolism is less recognized.

Your muscle plays a central role in your whole-body protein metabolism by serving as the principle reservoir for amino acids to maintain protein synthesis (growth and regeneration) in vital tissues and organs in the absence of consuming enough protein in your diet.  In other words, if you don't get enough protein in your diet, your body breaks down your muscle mass in order to make the necessary amino acids you need to survive.

Additionally, new research points to a key role that muscle metabolism plays in the prevention of many pathologic conditions and chronic diseases.  Loss of muscle has been associated with weakness, fatigue, insulin resistance, fractures, and frailty. Thus, many of the degenerative conditions that are associated with aging are caused by poor muscle health.


The natural loss of muscle mass as a result of age is called Sacopenia, and it can begin in your 30s.  Left unabated this condition accelerates with time as your body starts tearing down old muscle faster than it can build new muscle tissue.  The good news is you can slow and in some cases reverse muscle loss as you age through regular weight lifting exercise, and getting the right amount of protein in your diet.

Scientific research is showing that weight lifting is one of the most effective ways of building and maintaining muscle mass as you age and here's why.  Lifting weights is a method of overloading your body through  exercise with a resistance that you are not accustomed to handling   In response your body adapts to this overloading process by building stronger muscles to accommodate the new demands.  Research says that by the time you reach middle age you should start lifting weights at least 2 times per week to retain your muscle.

Getting the proper amount of protein in your diet to maximize the effects of weight lifting is the most effective way to build and maintain your muscle mass especially as you age.  Protein is a necessary part of every living cell in your body.  Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  Your body uses the protein you eat for the vital functions of survival first before it devotes any for muscle building and repair.  Thus if you are not consuming enough protein in your diet optimal muscle building and repair doesn't happen.

While 0.8 grams of protein per kilogram of body weight has been the old the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight may be more beneficial in building, maintaining, and reducing muscle loss.  The goal of protein consumption should be to optimize muscle growth and repair and studies now reveal that consuming 25 to 30 grams of protein at each meal is necessary for this to take place.

The combination of weight lifting and proper protein intake is crucial to maintaining strong and healthy muscles. Please visit Forever Fit and Firm for my complete weight lifting routines and Protein My Whey for the best quality and tasting protein supplement on the market.

You Don't Have to Lose Muscle With Age

I'm a personal trainer and published author with over 20 years of experience in the health and fitness industry.  My mission in life is to help people get healthy, get fit, and to stay strong their whole lives.  Mounting evidence is now proving that exercise and getting the proper amount of quality protein in your diet are two of the most effective things you can do to stay healthy and strong as you age.  Many of the health issues previously attributed to aging are now believed to be linked to inactivity, and poor dietary habits.

Studies show that after of the age of 40 people who are inactive typically lose 8 percent of their muscle mass each decade, and this process accelerates with age.  Loss of muscle mass means loss of strength, which leads to increased difficulty in performing the everyday activities of life. 

The above scenario is not so for people over 40 who lift weights at least 2 times per week and get the proper amount of quality protein in their diets.  I can attest to this, I'm in my mid-50s, I haven't loss any muscle mass, and I'm as strong, and as fit as ever.  I lift weights 3 to 4 times each week, and I consume about 1.5 grams of protein per kilogram of my body weight each day (which is almost twice the normal recommendation for daily protein intake).

Weight lifting breaks down your muscles and your body responds by building stronger muscles if it is supplied with the proper amount of quality protein.  I target all the major muscle groups in my body at least once each week in my weight lifting routine and I immediately have a post workout meal consisting of at least 21 grams of high quality protein for maximum muscle recovery.  Having at least 21 grams of protein immediately following exercise signals your body that it has enough protein to start repairing and rebuilding your muscles.

You can find out more about my weight lifting routines at Forever Fit and Firm.

Are You Getting Enough Protein In Your Diet to Build and Maintain Muscle?

I'm always amazed at how quickly food companies put together ad campaigns that tell you half-truths to get you to buy their products.  For example, research is now revealing how important building and maintaining muscle is to your overall health as you age.  And one of the key ingredients to building and maintaining muscle is getting enough high quality protein in your diet.  Now, we are bombarded with ads from food companies such as, "our product has 14 grams of muscle building protein!"

Most the products that you see advertized as having "muscle building protein" contains 10 to 14 grams of protein and they make you think that by consuming them you are feeding your muscles.  But what the food companies don't tell you is that you have to consume at least 21 grams of protein at a meal in order for your body to start building and repairing muscle tissue.

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein is important in the maintenance of enzymes and hormone levels that regulate critical body functions, and it is also important in the healing and repair of your bones, tissues, and cells.  Thus, your body uses the protein you consume for the most critical functions first, and if you don't get enough protein at a meal, muscle building does not happen.

It takes consuming at least 21 grams of protein at a meal for your body to get the signal that it has enough protein to start protein synthesis (the building and repair of muscle).  So you see, consuming an extra 10 to 14 grams of protein as a snack is beneficial to other bodily functions but, it won't help you build muscle.  Here's the whole truth about protein consumption and building muscle.  You need to eat 25 to 30 grams of protein at each meal (breakfast, lunch, and dinner) if you want to stimulate maximal muscle growth and repair.

Muscle Plays a Major Role in Your Health

I've been in the health and fitness industry for over 21 years now and I've always emphasized the importance of building and maintaining healthy muscle, especially as you age. I've always known that muscle plays a major role in your overall health and fitness and current research has now proven this as so.

The importance of muscle mass, strength, and metabolic function in the performance of exercise, as well as the activities of daily living has never been questioned. However, the role your muscles play in whole-body protein metabolism is less recognized.

Your muscle plays a central role in your whole-body protein metabolism by serving as the principle reservoir for amino acids to maintain protein synthesis (growth & regeneration) in vital tissues and organs in the absence of consuming enough protein in your diet.  In other words, if you don't get enough protein in your diet, your body breaks down your muscle mass in order to make the necessary amino acids you need to survive.

Additionally, new research points to a key role that muscle metabolism plays in the prevention of many pathologic conditions and chronic diseases.  Loss of muscle has been associated with weakness, fatigue, insulin resistance, fractures, and frailty. Thus, many of the degenerative conditions that are associated with aging are caused by poor muscle health.

Thus, building and maintaining your muscle mass is one of the most important things you can do for your overall health.  In my next series of post I will show you the most effective ways to accomplish this.

Low Protein Plus Little Strength Training Equals Accelerated Aging

Lots of people seem to think that once they reach the age of 40 they start to become weaker, less toned, and less fit.  They blame these conditions on aging.  In my line of business I hear all about the aches and pains of getting older.  Most people think there is very little they can do to avoid the physical degeneration that is associate with aging. Contrary to this belief there are 2 things that have been proven to combat the aging process, and they are increased protein in your daily diet, and regular strength training.

Most of the physical decline in your body  you associate with aging is caused by muscle loss.  Muscle loss associated with aging is called sacopenia and it can begin as early as your 30s and it accelerates with time if you don't do anything about it.  Fortunately increasing the amount of protein you consume daily combined with a regular strength training program has been proven to be the best approach to curbing and even reversing the effects of sacopenia.

Protein is a necessary part of every living cell in your body. Next to water, protein comprises up the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  Additionally, the the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see protein is greatly involved in many vital activities in your body. 

All proteins are made up of building blocks called amino acids. As you age your body becomes less efficient at processing protein and if you don't get the proper amount in your diet your body starts to break-down lean muscle in order get the amino acids it needs to keep your body functioning.  Thus, the protein you consume will be used for purposes other than building and maintain muscle which leads to muscle loss.

As you age the goal of protein consumption should be to optimize lean muscle mass.  Studies now show that consuming 25 to 30 grams of high quality protein at each meal is necessary for maximal muscle growth, repair and maintenance.  Thus, eating this way signals your body that it has enough protein to start a process called protein synthesis (growth and repair).

Strength training or weight lifting has been demonstrated to increase muscle size and strength.  Your muscles grow and increase in strength in order to meet the increased resistance you are lifting.  2 to 3 strength training sessions weekly are recommended to increase muscle size and strength.

Now you see that when you combine proper protein consumption with regular strength training you maximize muscle growth and strength, and thus you minimize the effect of muscle loss associated with aging.  This combination of increased protein intake and strength training is what I do to build and maintain my muscle mass and strength as I age.  I'm in my 50s and I am stronger and more fit than I was in my 20s.  I'm living proof that this strategy works to combat the effects of aging.

Please checkout my strength training publications by clicking on this link: My Publications, and also checkout one of the highest quality protein supplements on the market by clicking on this link: Protein My Whey.

Complete and Incomplete Protein Sources

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see the proper amount of protein in your diet is vital for your health and well being.

Protein is composed of building-block chemicals called amino acids.  There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids.  Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete.  Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products.  Incomplete proteins lack one or more essential amino acids that your body cannot make itself.  Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts.  You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself.  Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products.  Some of the best vegetable sources are beans, nuts, and whole grains.

Check out Protein My Whey.  One of the most complete and highly digestible sources of protein that I've seen in my 20 plus years in the health and fitness industry.  Each serving of Protein My Whey contains:

• 26 grams of muscle building whey protein
• 1 gram of carbohydrates
• Fat Free
• Cholesterol Free
• Lactose Free
• Sweetened with Stevia

          Find out more about this wonderful protein supplement by clicking on this link: Protein My Whey.

Balancing Protein in Your Diet

I have to be honest and tell you that more than 70 percent of the exercise required to stay fit and firm as you age involves a fork and knife. No amount of exercise can compensate for poor dietary habits. I believe in finding a healthy eating plan that works for you, that you can live with for the long-term.

One of the easiest ways to incorporate a healthy dietary plan into your life is through balance and moderation in the foods you eat everyday.You can eat any food you desire as long as it is in moderation and balanced it with the rest of the foods you consume. For example, I love brownies, so when I have a brownie for dessert I only have one. I also balance the carbohydrates and sugar in the brownie by not having bread with my meal.

The first step to learning balance and moderation in your diet is knowing how to classify foods into their basic source of protein, carbohydrates, and fats as well as how they are used in your body. The second step is mastering portion. Knowing how many calories you consume from each food source and what your serving sizes are will enable you to balance your meals. Eating this way can be easily incorporated into your lifestyle - it’s a plan you can stick with over time.

So let’s begin by seeing how foods are broken down into their basic components of protein, carbohydrates, and fats and how your body uses them. In this post we'll talk about Protein.

Protein

Protein is a necessary part of every living cell in your body. Next to water, protein comprises up the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for the growth, repair, and healing of your bones, tissues, and cells. In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein. So, you see the proper amount of protein in your diet is vital for your health and wellbeing.

Protein is composed of building-block chemicals called amino acids. There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts. You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself. Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products. Some of the best vegetable sources are beans, nuts, and whole grains.

So, now you must be thinking how much protein should be in your daily diet? According to research on this topic, people who consume higher amounts of protein while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.  Research by Dr. Donald Layman, one of the foremost experts on protein synthesis reveals that consuming 30 grams of protein at each of these meals, breakfast, lunch, and dinner has an effect of reducing blood sugar and causing your body to build and maintain healthy muscle.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for more carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.

Now that you know how important protein is in your diet here are some good sources of protein listed by the U.S. Department of Agriculture to help you with you serving sizes.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

I hope this helps you start to understand how to balance your meals.  In my next post I'll talk about carbohydrates.

Dr. Layman has developed the most balanced dietary plan that I have seen in my 20 years in the health and fitness industry.  It's a system called Metaboliq manufactured by a company called Qivana.  I follow this system everyday in my diet.  Please send me an email at darvis@fit-to-be.com if wish to receive more information about this amazing weight management system.

Dr. Donald Layman Talks About The Importance of Protein

Here is a very informative video by Dr. Donald Layman about the importance of protein in your daily diet.  Dr. Layman is one of the top minds in the world on the subject of nutrition and obesity.

The New Marcro Balanced Diet - Part 2, Protein

Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you can see the proper amount of protein in your diet is vital for your health and well-being.

Protein is comprised of building-blocks called amino acids. There are approximately twenty-eight commonly know amino acids that your body uses to create all the various combinations of proteins needed for survival. These commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete protein usually come from plant based sources such as fruits, vegetables, grains, and nuts. you must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

Dr. Donald Layman's research of protein metabolism has revealed that the amino acid leucine triggers protein synthesis in your muscles and that you need at least 21 grams of protein in order for this trigger to happen. This is very important in your quest for weight control because if protein synthesis doesn't happen in the muscles they are not regenerated as efficiently as possible.

Muscle is the active component of your body that burn most of the calories that you consume.  Thus, it's very important to maintain healthy muscle mass in order to convert the food you eat into active energy instead of inactive fat storage.  Dr. Layman's research has also revealed that you need 30 grams of protein at each of your staple meals of breakfast, lunch, and dinner in order to build and maintain healthy muscle mass.

In my next post I will explain how to balance the proper amount of carbohydrates with protein in your meals in order for you body to burn fat more efficiently.

The Science Behind Correcting Your Metabolism

Recently I had the privilege of meeting Dr. Donald Layman, the man behind the science of Qivana's Metaboliq weight loss and maintenance system.  I'm a personal trainer and I became interested in the Metaboliq system because the science behind it backs-up all the information I have been telling my clients and others for over 20 years about the correct way to lose weight and keep it off.

Qivana's Metaboliq System is the first weight management system clinically proven and scientifically engineered to correct the underlying cause of weight gain - your metabolism.  It is the culmination of 90 peer-reviewed studies and ground-breaking discoveries, published in scientific journals over the past 30 years by metabolic scientist Dr. Donald K. Layman. Dr Layman's achievements have earned him international accolades and awards as a world-leading expert in human metabolism.

Click here to try this and other amazing Qivana products.

Donald K. Layman

Professor Emeritus of Nutrition
Department of Food Science and Human Nutrition
B.S., 1972, Illinois State University, Normal
M.S., 1974, Illinois State University, Normal
Ph.D., 1978, University of Minnesota, St. Paul
Campus Address: 437 Bevier Hall
Email: dlayman@illinois.edu
Phone:             217-333-1616      

Research Interests:

My laboratory is working to define protein and amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health. Our research is focused on the impact of diet and exercise on adult health problems of obesity, type 2 diabetes and the Metabolic Syndrome. Exercise is of obvious importance to health in maintenance of lean body mass, energy expenditure and weight control. Surprisingly little is known about amino acid requirements during exercise or the impact of amino acids on metabolic regulation. We have helped to define roles of the branched chain amino acids (BCAA) in skeletal muscle metabolism. BCAA provide an important energy source for muscle during exercise and also serve as a critical regulator of muscle protein synthesis during recovery. During exercise, oxidation of BCAA increases, resulting in production of the amino acid alanine and a rapid decline in plasma levels of BCAA. Amino acid supplements prevent this decline in plasma amino acids, enhance recovery of muscle protein synthesis and interact with insulin to help stabilize blood glucose. We are continuing this research to define mechanisms for control of muscle protein synthesis and differences in dietary protein needs for men versus women and for adults with sedentary versus active lifestyles.

Representative Publications

Baum, J.I., D.K. Layman, G.G. Freund, K.A. Rahn, M.T. Nakamura, and B.E. Yudell. (2006) A reduced carbohydrate, increased protein diet stabilizes glycemic control and minimizes adipose tissue glucose disposal in rats. J. Nutr. 136:1855-1861.

Layman, D.K. and D.A. Walker. (2006) Potential importance of leucine in treatment of obesity and the metabolic syndrome. J. Nutr. 136:S319-323.

Baum, J.I., J.E. Seyler, J.C. O'Conner, G.G. Freund, T.G. Anthony, and D.K. Layman. (2005) Leucine effects on PI3-kinase and insulin signaling in rat skeletal muscle. Am. J. Physiol. 288:E86-91.

Layman, D.K., E. Evans, J.I. Baum, J. Seyler, D.J. Erickson, and R.A. Boileau. (2005) Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J. Nutr. 135:1903-1910.

Layman, D.K. and J.I. Baum. (2004) Dietary protein impact on glycemic control during weight loss. J. Nutr. 134:S968-973.

Layman, D.K., R.A. Boileau, D.J. Erickson, J.E. Painter, H. Shiue, C. Sather, and D.D. Christou. (2003) A reduced ratio of carbohydrate to protein improves body composition and blood lipid profiles in adult women. J. Nutr. 133:411-417.

Balance and Moderation the Key to a Healthy Diet, Part 2 - Protein

Image by Cam Switzer via Flickr

This post is part two of mini-series on balance and moderation in your diet. As I mentioned in my previous post every food is broken down into its' basic components of protein, carbohydrates and fats. In order for you to learn to balance your diet you must know what these basic food components are and how your body uses them.

In this segment we'll talk about protein. Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you can see the proper amount of protein in your diet is vital for your health and well-being.

Protein is comprised of building-blocks called amino acids. There are approximately twenty-eight commonly know amino acids that your body uses to create all the various combinations of proteins needed for survival. These commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete protein usually come from plant based sources such as fruits, vegetables, grains, and nuts. you must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As I mentioned, you must get your essential amino acids from your diet because body cannot make them itself. Some of the best animal sources are fish, poultry, lean cuts of meat, and low-fat dairy products. Some of the best vegetable sources are beans, nuts, and whole grains.

Now, I hope that you have a basic understanding of protein and why it is important in your diet. I my next installment I'll explain how much protein you should have in your diet and how to figure out your serving sizes so you can start balancing the foods you eat.