Protein Body Impact

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• QHow can I eat enough protein and keep my heart healthy?

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  A Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain Healthcare

  Here are some tips for a protein-rich, heart-healthy diet:

  • Avoid processed meats. Foods such as hot dogs, salami, and other lunch meats are usually high in fat and sodium.
  • Watch your portion sizes. Stick to portions that are about the size of a deck of cards -- or the palm of your hand. If it’s bigger than the palm of your hand, it’s bigger than one portion.
  • Experiment with meatless recipes. Try substituting beans, low-fat cheese, or tofu in your favorite recipes.
  • Check out a vegetarian cookbook for new ideas for tasty, filling, and easy-to-prepare entrees.
• QWhat is the role of protein for exercise?

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  A Dr. Vonda Wright, MD , Orthopedic Surgery, answered

  The predominant role of protein for exercise is to repair the microdamage that occurs to muscle and bone. Protein also supports immune function. A small amount -- about 5 percent -- is used to fuel exercise. The Recommended Daily Allowance (RDA) of protein is 0.8 grams per kilogram of weight per day for the average person (an ounce of fish or meat has approximately 7 grams of protein).
  
  Fitness After 40: How to Stay Strong at Any Age
   

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• QWhy does protein powder cause constipation and bloating?

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  A Chad Kramer , Fitness, answered on behalf of dotFIT

  In sensitive people, protein powders can cause constipation and/or bloating based on the type of protein and/or sugars used. If constipation is the issue, using a protein powder with fiber may help. If bloating happens it may be that you are sensitive to lactose (milk sugar), which is common in less expensive formulas. In this case using a whey protein isolate formula may help and/or add an over-the-counter lactase supplement. The problem may also be from using a blender to mix the protein powder and other components of the meal replacement or meal supplement drink. Instead of a blender, use a shaker bottle to mix your meal replacement/supplement by hand. This will lessen the amount of air in the drink and help with gas. We offer a variety of meal replacement/protein powders low in sugar with virtually no lactose, complete with and digestive enzymes to alleviate stomach distress common with other products. Go to the dotFIT profile page for more info: http://www.sharecare.com/group/dotfit 
• QWhat types of proteins should I choose to keep my heart healthy?

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  A Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain Healthcare

  Protein is an important element in a healthy diet. Unfortunately, many sources of protein -- such as red meat and pork -- are often high in saturated fat and cholesterol. But that doesn’t mean you can’t eat them. Just limit how much and how often, and learn to choose the leanest cuts. And make other heart-healthy animal or plant proteins a regular part of your diet. Examples of healthy animal proteins are fish and shellfish, poultry, and egg whites. Healthy plant proteins include beans, soy products, nuts, and seeds.
• QHow can protein powders containing casein help build muscle?

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  A Int'l Health, Racquet & Sportsclub Association (IHRSA) answered

  Casein protein is a complete protein that comes in several forms usually derived from skim milk, and has been associated with muscle growth. Here's why: Due to the clotting nature of casein (it forms a gel in your stomach), its digestion is slow and steady. Having such a steady supply of amino acids has been shown in studies to prevent muscle protein breakdown, which some scientists suggest is just as important for muscle growth as enhancing muscle protein synthesis, especially during times of fasting, like sleep.
• QIf I eat excess protein, does it turn into fat?

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  A Neal Spruce , Fitness, answered on behalf of dotFIT

  Excess of any food is stored as fat if your total calories (combination of protein, fats & carbs) exceed your body's needs to maintain its weight. In other words, anytime your body receives more calories, from any food form, than it burns in any given time period (e.g. day, week, etc), the excess calories will be stored as body weight/fat. But if you consume more protein than the body needs to perform all protein’s primary functions (building/maintaining tissues), the excess protein will be converted to energy. That energy will stored as fat only if your total calories from all foods are in excess of your burn; otherwise it will be used as an energy source to help fuel the body just like carbohydrate.
• QHow does eating protein help reduce my appetite?

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  A Chris Powell , Fitness, answered

  

  Eating protein at a certain time during your meal can help you eat less and lose weight faster. To learn when you should be eating your protein for maximum benefit, watch my video.
• QWhat is the role of dietary protein in the body?

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  A American Diabetes Association answered

  Protein is one of three major sources of calories in the diet. It provides the body with material for building blood cells, body tissue, hormones, muscle, and other important substances. It is found in meats, eggs, milk, beans, legumes, vegetables, starches, and nuts.

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• QCan eating more protein make muscles bigger?

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  A Eric Olsen , Fitness, answered

  Many assume that because muscle is protein, the more protein they eat, the bigger their muscles will become, but it doesn't seem to work that way. The only way to make a muscle larger or stronger is through exercise. Very heavy exercise of long duration may increase the need for extra protein, although this is uncertain.
  
  It is known that excess protein in the diet can be harmful, placing added stress on the liver and kidneys. Although there is little reliable data on the effects of protein consumption on longevity, lab studies with animals at least suggest that decreased protein intake increases length of life.

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• QHow do soybeans help keep my body healthy?

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  A Dr. Michael T. Murray, ND , Naturopathic Medicine, answered

  Soybeans are an excellent source of protein and molybdenum. They are a very good source of iron, calcium, phosphorous, and dietary fiber. In addition, soybeans are a good source of vitamins B1, B2, B6, and E and folic acid.
  
  Soybeans are an especially important protein source, containing 38 percent protein. Soy flour is an even richer source of protein, typically containing 40 to 50 percent protein. Moreover, soy protein concentrates typically contain 70 percent protein, while soy protein isolates contain 90 to 95 percent protein. Compared to other legumes, soybeans are also higher in essential fatty acids, with a total fat content of 18 percent, and much lower in carbohydrates, at 31 percent.
  
  Soybeans also contain a number of special health-promoting compounds, including phytosterols, lecithin, isoflavones and other phytoestrogens, and protease inhibitors.