Protein: How Much do we Really Need? | Positive Nitrogen Balances- Thomas DeLauer
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if you don’t eat enough protein you lose everything okay not really that’s definitely not the case in fact that’s why I’m doing this video in fact if you’re someone that works out a lot I’ve got some crazy news for you in the later part of this video where i’m going to explain that someone that works out quite a bit actually needs less protein and i’ll make some sense of that in just a couple of minutes but basically what this video is about is about attaining that positive nitrogen balance you see the reason that we’re supposed to eat enough protein when we’re working out is because we are supposed to have this positive nitrogen balance this nitrogen balance is what keeps us from going into that catabolic state where you break down muscle tissue now in order to understand exactly what nitrogen is and how that works in the body I have to explain what kind of atoms food has to begin with you see proteins fats and carbs all contain hydrogen oxygen and carbon that’s kind of a given that’s just general food matter but proteins are the only food sources that contain nitrogen and we need to have enough nitrogen to attain certain bodily functions certain hormone production certain organ function we need that protein now when we look at proteins we have to look at amino acids so it’s important to understand that we have two different kinds of amino acids that are coming into the body we’ve got essential amino acids which just like the name implies they’re essential we need to get them from the diet because our bodies don’t create them they are literally essential to function of life then we have non-essential amino acids they’re still important but they’re called non-essential because the body has a way of creating them it can synthesize them on their own but we need to make sure that we’re getting quality complete proteins which means all of the essential and the non-essential amino acids in order to get us in to that positive nitrogen balance okay so let’s talk about the protein requirements cuz this is a big one okay every single bodybuilding magazine every fitness magazine heck even the female fitness magazines will tell you that you need a lot of protein some of the bodybuilding magazines even go so far is telling you that you need like 2 to 3 grams of protein per pound of body weight in my opinion that’s a lot and I like to go on research I like to go in science and that’s everything you’re going to see in this video is all based on that okay because we have to look at what we need just to attain that positive nitrogen balance so when it comes down to it we can actually measure the nitrogen within our body and it’s done so relatively easily in fact there’s these urine testing strips that are everywhere and they’re not even that expensive where you can test your nitrogen balance so let’s talk about the three different outcomes that you can have you can have a positive nitrogen balance what that means is you’re consuming enough protein that your body is able to extract the nitrogen that it needs in order to maintain that positive balance at this rate you can synthesize protein you can potentially build muscle you can tone up you can get more density to your muscle that’s a good thing but you don’t need to be this astronomically positive number here okay then the next one is of course going to be then negative nitrogen balance that negative nitrogen balance just like the name implies you aren’t getting enough protein so your body is in a deficit of nitrogen so what’s it going to do at that point you see what your body’s going to do when it’s in that nitrogen deficit is it going to start to pull it from your tissues it’s going to pull it from your muscle that’s when you go into that catabolic state that’s when you start breaking down that precious muscle tissue that you’ve worked so hard to build I don’t care if your male/female yellow orange black blue whatever if you have a negative nitrogen balance you’re breaking down muscle tissue and that muscle tissue is imperative to healthy metabolism it’s imperative for fat mobilization it’s imperative for good healthy energy and of course bone structure I don’t need to go down that road okay then the last outcome is simply equilibrium these nitrogen testings can tell you if you’re having just enough nitrogen you’re getting just enough protein you’re synthesizing enough where your body is maybe just slightly positive or right where it needs to be to have harmonious function of all its organs and to be able to build muscle without too much protein coming in you can guess where I would recommend that you be now it’s important to note that one of the biggest reasons that people go into a negative nitrogen balance isn’t because they’re not consuming enough protein it’s usually because they’re overtraining in their overstressed when our cortisol levels go up it definitely can make it so our bodies want to break down muscle tissue to achieve a little bit more of a nice it needs for proper hormone proper adrenal and proper organ function so pay attention you’re overtraining and I’ve done videos on overtraining before so you can look at that how it directly affects salivary cortisol levels right down in there so you’re all here because you wanna know the tricks you want to know how much protein you watch this video because you trust my advice when it comes to a lot of other methods and a lot of other health topics so let’s talk about what you can do okay the first one is obvious get complete proteins and the reason I say this isn’t to talk to the fitness people that are watching this it’s not to talk to the bodybuilders not to talk to the muscle heads that understand that you need a lot of protein and understand what a complete protein is this is more so geared towards those that may not understand that we need to get those essential and non-essential amino acids or to maintain that positive nitrogen balance you see if we eat vegetables or if we eat carbohydrates that are only getting us part of the nitrogen that we need or only part of the amino acids then our body isn’t able to synthesize that protein all the way and it isn’t able to extract that nitrogen we need that complete profile which means even if you’re eating protein but it’s not complete then it’s going to pull partial amino acids out of your muscle and still break it down okay the next component another really important one that kind of goes without saying its rest you see we synthesize protein when we’re resting when we’re in the gym or breaking stuff down that’s not what it’s happening you see when we’re actually resting is when that protein is doing its job and it’s synthesizing and what’s synthesizing is when we are able to extract that nitrogen and maintain that positive nitrogen balance that we need so get adequate rest make sure you’re reducing that inflammation by resting and letting your cortisol levels go down again overtraining a huge huge contributor to why we have a negative nitrogen balance and now the Shocker the Shocker being the fact that when you workout you might not need as much protein as when you don’t this is crazy right okay well think about this when you workout your body becomes super efficient at synthesizing protein it gets used to it it knows how to synthesize it because it’s efficient so what that means is you can essentially synthesize more protein from a lesser amount when you synthesize more protein from or a lesser amount well then you’ve got excess protein laying around which means you’re going to go into that positive ni
trogen balance a lot easier it all comes down to efficiency whereas someone that doesn’t work out as much their body needs more protein to try to be able to actually metabolize and synthesize that better now this doesn’t mean that if you’re training hard you’re trying to build a lot of muscle and put on gods of tissue that you don’t need excess protein because you do but if you’re active you’re working out you’d be surprised that your protein requirements are sometimes less than they are more so how much protein exactly do you need okay I’m not a doctor but I can tell you what the research suggests the research does suggest that if we have too much protein it can start to trigger inflammation and if you know me you know that I’m big on keeping that out of the picture the studies are showing that if you’re a strength athlete you should be consuming about 1.3 grams of protein per kilogram of body weight that translates to about 0.6 grams of protein per pound of body weight it’s a heck of a lot less than three grams per pound that some of the other publications will suggest okay now if you’re an endurance athlete that numbers a little bit smaller if you’re an endurance athlete it suggested that you need about 1.1 grams per kilogram or 0.5 grams per pound not nearly as much as people really think lastly be data-driven don’t just go on bro science don’t just trust everything that’s out there in the Internet if you can afford to get some nitrogen testing kits and test your urine nitrogen levels do it because it’s always going to change that way you don’t have to stick to this dictated plan it’s going to tell you exactly how much protein you can fluctuate that based on what you need you are unique we all have different DNA we all have different needs and we have to abide by what our body is asking of us so as always if you ever have any curiosity any questions anything you want to post up in the comments below do so and I’ll be sure to get a response to you or all this produce a video that answers our multitude of questions but as always keep it locked in here in my videos for everything that you want it’s a research backed that can help you make the right decision to do what’s best for your body without me telling you specifically what to do alright keep it locked in here my channel see you soon
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Protein: How Much do we Really Need? | Positive Nitrogen Balances – Thomas DeLaue
So many of the people that I work out with think that they need much more protein than they actually do. I’ll explain this and more in this video, but also at
Maybe the most common question asked to nutritionists and personal trainers is how much protein do I need? We all want to have the best bodies that we can and be in great shape, building muscle and eliminating fat, and in order to gain muscle we need protein. Protein is made up of amino acids, also known as the building blocks of protein. Some of these are essential, meaning that they must come from the diet, while others are nonessential, meaning that when our bodies are functioning properly we are able to create these on our own. There is not an exact formula that gives an individual the correct amount of protein for them. This varies based on the individual, and factors such as age, sex, physical activity and protein source come into play. Protein, fats and carbs contain hydrogen, oxygen and carbon, but only protein contains nitrogen. You can have your protein levels determined through nitrogen testing. Your body will eliminate excess protein, so the level of nitrogen excreted can be measured and used to estimate the amount of protein in the body. The nitrogen content is measured from your urine.
There are three outcomes of the nitrogen test: positive, negative and equilibrium:
Positive Nitrogen Balance: nitrogen intake is greater than nitrogen loss → best for muscle growth
Negative Nitrogen Balance: nitrogen output is greater than nitrogen loss → you need more protein! This is a catabolic state where your body is pulling protein from your muscles to get the nitrogen that it needs. Equilibrium: nitrogen intake and nitrogen output are equal. Overtraining can cause a negative nitrogen balance.
Health problems include:
-Hampered immune system – fewer antibodies to fight infections
Tips to Maintaining Equilibrium or a Positive Nitrogen Balance:
-The quantity of protein needed-
Your protein intake is not as simple as the number of grams of protein – you need to be getting all of the essential amino acids, so some forms of protein are not as valuable as others.
Workouts are best kept to 45 minutes or less. Studies have found that both endurance and strength exercises may act in such a way that the body retains amino acids rather than excreting them. They have also found that high protein diets are advantageous to keeping muscle and burning fat during periods of energy restriction – ie diets. There is evidence that training triggers muscle protein synthesis. Studies show that when you work out, muscle protein synthesis is greater than muscle protein breakdown. This means that athletes may actually need less protein than someone on a diet. This recommendation would be more appropriate for someone who is obese and trying to lose weight, who might have a lower energy output. High protein diets have been shown to be very helpful during periods of caloric restriction and weight loss. Using nitrogen balance data it was found that the protein requirements for strength athletes is 1.3 grams protein per kg of weight per day (0.6 g/lb) and for endurance athletes 1.1 grams protein per kg of body weight per day (0.5 g/lb).
1. Amino acids and implications for athletes
2. Evaluation of protein requirements for trained strength athletes
3. Dietary protein for athletes: from requirements to metabolic advantage
4. Blood urea nitrogen: what it is and why yours is high (or low)
5. Protein – which is best?
6. Nitrogen balance and protein requirements
7. Dietary protein and nitrogen utilization