No matter what you may have heard from various fitness experts, a body building diet doesn’t have to include huge amounts of protein. The average currently suggested is one gram of protein per pound of body weight. That means a 200 pound man would have to consume around 200 grams of protein per day. The body building magazines recommend an even higher number compared to this.
The Recommended Daily Allowance for Protein consumed by the average adult is 0.8 grams per kilogram of body weight.
This calculates to about 64 grams of protein intake a day for a 175 pound person. So why are these numbers so vastly different? The RDA’s suggestions are based on research studies using college aged men. Their recommended amounts of protein are based on keeping the nitrogen balances of these young men at a stable level. Unfortunately, nitrogen balance is not a 100% proven way to predict muscle gain or muscle loss. So this probably wouldn’t be a good protein intake estimation for the body building diet.
The AMDR recommends that 10%-35% of daily calories should be protein.
This would mean the amount of protein eaten is dependent on the number of calories you are consuming in a day. The AMDR is an acronym for Acceptable Macronutrient Distribution Range, which in 2005 was initially established by the Institute of Medicine. The issue taken with this recommendation is the fact it has a fairly large range. This is something not taken into account by this recommendation or by the RDA. A person who is exercising actively needs to incorporate this factor into their body building diet plans.
So is doesn’t seem like the AMDR or the RDA are much help when it comes to creating a body building diet for someone.
Some body building magazines suggest as high as 2 grams of protein per pound of body weight. That means a 175 pound man would have to consume 350 grams of protein per day! You need to remember the problem with depending on information from body building magazines is they aren’t always unbiased. Their main source of income is by selling advertising. In turn, protein is the top supplement that the advertisers are selling. So it seems logical that 2 grams of protein per pound of body weight is far more than you really need.
The More Protein You Are Eating, The More Protein You Will Be Able To Digest
One of the weird things about protein is that if your body is already use to large amounts of protein in each of your meals, it will be okay with absorbing those same high amounts every meal. However, if you are NOT use to eating a lot, you’ll find ingesting a high protein meal will result in upsetting your stomach due to your body not being able to digest it. Most people associate being able to digest more protein with building more muscle, but it is more complicated than that.
Just because you consume ten times more protein than you normally would doesn’t mean you will build ten times more muscle.
Research has shown that the more protein you eat, the more your body switches to using amino acids as fuel. Your body uses protein, fat, and carbs for fuel. Depending on what goes into your system, your body adjusts its fuel burning needs to output energy. So at a certain point it doesn’t make sense to eat more and more protein, but how much is enough?
For Exceptional Muscle Gains A Recent Study Recommends 70-120 Grams Of Protein Each Day
Brad Pilon wrote a whole book on this topic called “How Much Protein”. By comparing several different studies, he found that if a person eats between 0.55 and 0.7 grams of protein per pound of body weight a day, that is a good balance for increasing muscle. He quotes several of these studies which found that a protein intake of over 120 grams per day didn’t contribute in any way to additional muscle gain. So who’s advice would you rather follow; solid scientific research or the supplement companies? The choice is yours. My suggestion is to average roughly 100 grams of protein per day, which is easily doable without adding protein shakes to your body building diet.
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Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.
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Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.
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This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.
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