The New Generation of Fitness

25 Main Street, Newport, NH           603-863-6200

Protein Shakes

What is the big deal with protein?
Here is the quick biology lesson: Amino Acids make up protein. Protein makes up basically everything in your body. In fact the only thing our body has more of than protein is water. Protein is the building block of our whole body-muscles, tissues, hair, nails, etc. all made up of protein. If you do not have enough protein in your body you can NOT build muscle mass. The body needs to break protein down into amino acids to build muscles. So, no matter how much you work out if you do not have enough protein you will not gain muscle mass. Another important point to remember is that every time you work out you are tearing down muscles and then rebuilding them. Protein is necessary to repair and rebuild muscles. Along with fat and carbohydrates, protein is a "macro-nutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed only in small quantities, are called "micro-nutrients." BUT unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. 

What types of food have protein? Protein is found in common foods such as beef, chicken, milk, eggs and cheese. Eating a diet rich in these foods is a good way to get protein. Unfortunately it can also be a good way to increase a lot of other things you don't want in your body like fats and sugars.

Don't I get enough protein?

If you work out-probably not. New studies from the International Journal of Sports Nutrition show that someone who works out should ingest significantly more protein than average couch potatoes.

How much should I take?

Here are some examples....

150lbs=105-135 grams a day
160lbs=112-144 grams a day
170lbs=119-153 grams a day
180lbs=126-162 grams a day
190lbs= 133-171 grams a day
200lbs=140-180 grams a day
220lbs=154-198 grams a day
240lbs=168-216 grams a day
260lbs=182-234 grams a day

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