Hard Bodies Personal Training Located at 15 William St Apt 43B New York, NY 10005 917-474-3334. I would like to take protein powder to help gain muscle mass. I plan to buy organic whey protein powder, but would also like to understand the benefits of eating organic red meat, chicken and fish.
Also, how many grams of protein should be eaten per day? I know that everyone is different, but what would you consider to be average?
Best personal trainers NYC Building muscle mass is hard work. In fact, it’s almost as hard as building good health, and I know from personal experience how hard it can be to accomplish either goal.
Personal trainer NYC Nutrition is a very important aspect of building muscle mass, and with the large amount of misinformation that exists on this topic, it’s easy to be misled. Muscle tissue is primarily built with protein, and as such, most of the nutritional advice sought out by those wanting to increase muscle mass is centered around the amount of protein that should be consumed. Unfortunately, this advice often neglects the basic foundations of a healthy diet.
Protein Powder vs Whole Food
Personal trainers NYC have no doubt whatsoever that whole food sources of protein such as meat, fish, and dairy are far more nutritious and beneficial to health and muscle growth than protein powders. Humans have spent millions of years evolving on diets that were high in animal proteins. While the amounts varied from culture to culture, the work of Dr. Weston A. Price shows that animal protein was a significant factor in the excellent health of the native cultures he studied.
NYC personal trainer It defies common sense to think that a processed powder can be anywhere near as beneficial to health or muscle growth as the foods that we spent millions of years adapting to. As humans, we’re privileged to have an amazing amount of intelligence, but as a society, we need to be more cautious about the naivety of thinking that we can outsmart nature.
NYC personal trainers In addition to protein powder not being a part of our evolution, the processing that it goes through makes it even less beneficial for health and muscle growth. Nearly all protein powders are made from pasteurized dairy which means that the extreme temperatures of pasteurization have damaged and destroyed much of it’s nutrition. This results in a food that is less nutritious and more difficult to digest.
NYC personal training Many fitness experts claim that maximized muscle development requires the consumption of more protein than what you can get from regular food. While this may be true for enormous bodybuilders and strength athletes that lift incredible amounts of weight, I have doubts that it’s true for anyone else, even athletes. Even if it is true, by following this advice, you’d be consuming much more protein than what nature intended and you may be faced with unpleasant consequences as a result. Eugene Sandow, the historic bodybuilder shown above, was clearly able to develop a significant amount of muscle mass before protein powder even existed.
The Benefits of High Quality Whole Foods
Foods such as red meat, poultry, fish, eggs and dairy are abundant in amino acids, vitamins, essential fatty acids, saturated fat and other important nutrients that are essential to good health. If you’re questioning the inclusion of saturated fat in this list, it is indeed a very healthy nutrient, and contrary to popular belief, is not a cause of heart disease.
It’s highly unlikely for all of these essential nutrients to be found in protein powder, and even if they are, they’re likely to be damaged from processing or are likely to have been fortified into the powder from synthetic sources. Either way, the odds of properly digesting and assimilating them aren’t good.
It’s also important to have variety in your diet. An assortment of red meat, fish, poultry, eggs and dairy will provide you with a wide range of nutrients and will make it easier to rotate your foods and avoid food sensitivities. Neglecting these important foods can easily result in poor health, bad moods, and an impaired ability to build muscle mass.
Most people who include protein powder in their diets consume it every single day. As a result, they’re missing out on the benefits of a varied diet and are increasing their chances of developing a sensitivity to the foods that the powder is made from.
Consume Dairy With Caution
Although dairy is an excellent source of nutrition, it’s also one of the most common causes of digestion and health problems. Many people have react negatively to casein which is the most abundant form of protein found in dairy. Furthermore, a specific type of casein called A1 beta casein is believed to be even more problematic. Even if casein isn’t an issue, lactose intolerance probably is.
If you don’t digest dairy well and consume it on a regular basis, it can have a significant impact on your health and also your ability to build muscle. This applies regardless of whether you eat whole food dairy or protein powders that are derived from it.
Interestingly, some people who have trouble digesting pasteurized dairy products have no problem with raw dairy. This is because the beneficial bacteria that is left intact will aid in digestion. Furthermore, raw dairy products are far more nutritious. Although they usually have to be purchased directly from a farmer, it’s well worth the inconvenience.
Avoid the “Bulking” Hype
Much of the mainstream information available on muscle building recommends eating almost everything in sight. An emphasis is placed on consuming an excessive amount of calories while nutritional quality is typically neglected. Those who have been misled about saturated fat make matters worse by following a low fat diet. As a result, most people who are trying to “bulk up” end up consuming a lot of carbohydrates to meet their excessive calorie goals. In many cases, they consume a large amount of sugar and refined carbohydrates in the form of pasteurized skim milk, juice, bread and pasta.
Not only are these foods a significant health risk because of the wild blood sugar fluctuations that they provoke, they also cause weight gain. Most people who eat like this end up gaining a considerable amount of body fat regardless of how much they exercise, and through wishful thinking, believe that most of it is muscle gain. Before I learned about proper nutrition, I was guilty of this myself.
Recommended Protein Intake
Yes, everyone is different, and that’s exactly why it would be useless and misleading to recommend an average protein intake. I suggest following the Metabolic Typing diet to determine how much and what types of protein you need to support basic health and wellbeing. Once you establish this baseline and develop a better understanding of how you’re affected by the foods you eat, you can experiment with increasing your protein intake and evaluate the results based on your appetite, how you feel, and how well you recover from workouts.
Tips for Buying Whole Food Protein Sources
Not all whole foods are created equal, especially when it comes to red meat, poultry, eggs, dairy and fish. Unless you buy these foods from an excellent source, they’re likely to.
The livestock that these foods come from should be raised on their natural diets, be free of exposure to chemicals and hormones, and have the freedom to roam in a natural environment. Cows, goats, lamb and bison should feed on natural grass pastures, even if they’re only used to produce dairy. Chickens, turkeys and pigs should be able to roam freely and consume insects and other small animals. Fish and all other seafood should be caught from remote waters that contain little pollution.
To be sure you’re getting the highest quality foods, you should ensure that you buy from responsible farmers. You can do so by searching EatWild.com for local farmers or by finding a nearby farmer’s market on LocalHarvest.org. If your local options are limited and you live in the United States, U.S. Wellness Meats and Blackwing Quality Meats are excellent sources of properly farmed red meat and poultry, and Vital Choice is a great source of wild and uncontaminated seafood.
Tips for Buying Protein Powder
If you insist on using protein powder, you should still make sure that it comes from a reputable source. If possible, all ingredients should be organic, and if the powder is derived from dairy, it should be from grass fed livestock that’s free of chemicals and hormones. Egg based powders should be derived from the eggs of free range hens which are also chemical and hormone free. Soy based powders should be avoided altogether because they contain substances that interfere with digestion and are utilized as estrogen. In addition, non organic sources of soy are often genetically modified and highly contaminated with chemicals.
The problem with protein powders that meet these standards is that they can be very expensive. In some cases, it would be less expensive to buy high quality whole foods such as grass fed beef and free range chicken, and this is even more reason to choose whole foods over powders.
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