Macro-Cycling Part 2 of 5

In order to fully understand how to implement macro cycling, you first need to know a little about each macronutrient and how it works in the body. The first major macronutrient to be concerned with is protein.

What is it?

Protein, just like carbohydrate and fat, is composed of carbon, hydrogen, and oxygen atoms. What is unique about protein compared to the other macros is that it also contains nitrogen. This makes sense because “amino” means “nitrogen-containing” and protein is comprised of a number of “amino” acids.

Most people have heard of amino acids. Fewer know exactly what they are. Essentially they are the building blocks of protein. Whether pairing just a few aminos or many thousands together, the end product is always a protein. There happen to be thousands of different proteins in nature and they all differ in the amount or type of aminos they contain. People like to talk about different types of amino acids, but really the two most important groups of “essential” and “non-essential.”

Of the twenty amino acids in the human body that make protein, more than half can be synthesized in the body and are referred to as “non essential” amino acids because they do not need to be consumed in the diet. The other nine amino acids are in the opposite boat. They are referred to as “essential” because the body cannot manufacture them and must obtain them through the diet.

The majority of the body’s protein exists in skeletal muscle, organs, and bone tissue. Non-structural proteins, also know as plasma proteins are also important and rely on the presence of amino acids to sustain themselves. Enzymes, antibodies, lipoproteins, hormones, hemoglobin, albumin, and transferrin are all comprised of protein. Although they are formed out of a relatively small amount of the body’s protein, they are profoundly important to the body’s health and physical capabilities.

Ok, So…?

So proteins are important. Specific scientific facts aside, we know we need them. The next two questions to ask would be what makes a protein good, and how much do we need? When looking at dietary protein it isn’t always easy to tell if the protein is “good”. Protein quality is determined by figuring out if the protein supplies amino acids in amounts proportionate to the body’s needs. Proteins that do take care of this demand are referred to as high-quality protein or protein of high biological value. The term “complete protein” can also be used. High quality proteins are generally considered to be those of animal origin. Eat eggs, meat, fish, poultry, or dairy products and you are likely to be consuming a high quality protein. The diet’s protein quality is sometimes an issue with people who eat meat, but it is more often a problem with vegans, as they only consume plant proteins. For these individuals, and also people without dietary restrictions that eat small amounts of meat, looking at taking in complimentary proteins is often a good idea. Complimentary proteins are proteins that, when combined together, do a better job of providing essential amino acids than one group alone would. Oftentimes, consuming such foods as beans and rice, or peanut butter and bread provide the correct amounts of essential amino acids in the appropriate ratios.

So how much do we need?

Protein requirements vary from one person to the next. The advice you’ll get regarding how much protein to consume can also depend on who you ask. The bottom line is that protein needs will vary based on the weight and body composition of an individual, but also on their activity level. Sedentary people need less protein in their diets than lightly active people. These “lightly active people in turn need less protein than serious athletes. Because protein contributes not only to the construction and maintenance of muscle tissue but also to cell turnover, protein is needed even in those who are not very active at all. So how much protein should you take? The question is rife with controversy…. Essentially the answer has come to depend on a couple of concerns. Specifically, is more protein better and if you want to take in more simply to “be safe”, is it harmful to your health? Although many organizations suggest that males and females need less than half a gram per pound of body weight in protein per day, there are people on the other side of the fence as well. These people aren’t protein shake chugging idiots either. Researchers (and proponents) of higher protein intakes have suggested two things:

Number one: athletes and weight training individuals need more protein. They require more protein to fill the body’s amino acid pool and to build and maintain tissues, especially muscle tissue.

Number two (which is the kicker): more protein CAN BE better. The theory that if a set amount of protein is good, than more can be better is close to fact. Many researchers know that protein synthesis is a continuous, ever-occurring process. The suggestion here is that if your body is constantly experiencing cell renewal and is always “building” muscle, why not make the “building blocks” more frequently available.

The only caveat that some people mention is the potential danger involved with consuming high amounts of protein. The question becomes is it dangerous to take in too much? The answer is simple. No. As of now, no research has indicated any damage is done to the kidneys, liver, or any other organs from consuming a high protein diet. So, while one side says a minimal amount it adequate, the other side says take in more. One gram per pound of body weight to be exact. Some proponents of high protein intakes would suggest even more protein should be consumed each day. While these individuals may also be right, the point here is that approximately one gram per pound of body weight is a more accurate number for highly active athletes or weight training individuals.  The next part of this post will talk about the role of carbohydrates – and later on we’ll review again specific protein needs.