A Successful High-Protein Diet

by Ken Schweickert

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Yes! Extra protein does help build muscle. And athletes do require more protein in their diets to function than an inactive person. However, most Americans already get more protein than they really need. Further more, only a small percentage of the protein you eat is put towards building bigger, stronger, "better" muscles.

In most cases, the effects of consuming too much protein will be much less harmful than the effects of falling short of your needs. However, it is vital that you increase your water intake when you are consuming extra protein, as your body uses a great deal of it to process the protein. If you do not, then you may experience some problems from your high-protein diet. Much of your body is primarily composed of water. A large number of people taking extra protein do not increase their water intake to compensate for it. The irony is that their body is probably forced to take the extra water from their muscles�the very thing they were probably trying to develop by taking the protein in the first place.

It is very advantageous that you consult your doctor to determine your personal needs before starting a high-protein diet; everyone varies when it comes to protein. In order to maximize your protein absorption and the amount you put towards muscle development, you need to take in protein within 45 minutes or less of completing a workout. Your body processes protein best when it is taken along with extra water and carbohydrates (You should be aware that due to certain recent fad-diets, some sports nutrition companies have been pulled into advertising reduced carbohydrates in their products to get more sales. Due to this unfortunate mishap, you may have to take in an extra carbohydrate source after your workouts to ensure maximum refueling of your body.). Taking small quantities of protein before and during workouts may also be great timing to ensure the best results. Your body will begin protein synthesis* before you are done working out (unless your workout is very short), in which case it will be good to have a steady supply of protein. But taking large amounts before and during workouts may cause you vomit, so be careful and make sure you know how much your stomach can handle.
*Look up protein synthesis in our Learning Base!

So which kind of protein should you buy? Whey protein is the fastest absorbing protein, thus making it ideal for after workouts when timing is crucial. Many bars contain more protein and some extra nutrients than the powders. As for which you choose, it is really a matter of preference and which, in your personal experience, has produced the best performance. When in doubt, opt for the cheapest stuff. In most cases the only things expensive high-protein products have going for them are the name of the brand and on occasion just a couple extra ingredients which may or may not improve your recovery.

Protein Intake Timing

Time	Use
First thing in the morning	This is the time when your body has gone the longest without intake, so don�t miss out on a high-protein breakfast
Right before bed	Research suggests that consuming whey protein before bed may help you sleep (sleep is essential in the muscle building process) and minimize muscle breakdown during sleep*.
Right before a workout	Start a workout with a supply of protein already available to your body.
During a workout	Same reason as right before a workout. If your workout is very long, then you may need to refresh your supply.
After a workout	Your muscles will be "hungry" for protein when you get through with your workout and begin your recovery.

*It sounds hypocritical, I know. How can something that helps your muscles grow also break your muscles down? Well, don't be alarmed. The muscle loss during sleep is extremely small and impossible to notice without extensive research. In most cases you are gaining more muscle from your sleep than you are losing.