Protein supplements... are they for you?
Lacrosse nutrition and how much protein is
good for you as an athlete...
 Lacrosse
nutrition- with every company under the sun making protein
drinks that contain soy, whey, and egg proteins how do you
know what is best for your lacrosse nutrition needs? You
can get them in any flavor, consistency, or color. The
market is huge and there are large amounts of Americans
will to purchase anything to get that new body. We usually
start by purchasing supplements to help us. I love
commercials showing me how I can by one rubber band weight
machine and get ripped abs and huge arms, but all I have
to do is look at my fat friends who own a rubber band
weight machine and a great looking treadmill to realize
that this is not true.
Every morning this skinny guy runs down the street in my
neighborhood and when I see him I wave to him with one hand and
eat my bagel with the other, all along wondering how he got so
thin... Maybe a fat blocker, but I saw a warning about oily
residue and decided I didn't like Depends undergarments. So
where does that leave me? The same place as all athletes who
need to improve their endurance and muscle mass. Seeking
knowledge. Let's start with protein and how much you actually
need and also where is the best place to get it.
Below you will see a formula on how to figure your protein
needs. This formula is provided by
Paige Waehner by way of
www.about.com. If you
would like to read the entire article
click here.
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg2. Weight in
kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary.
Use a higher number (between 1 and 1.8) if you are under
stress, are pregnant, are recovering from an illness, or if you
are involved in consistent and intense weight or endurance
training.
Example: 154 lb male who is a regular exerciser and lifts
weights154 lbs/2.2 = 70kg70kg x 1.5 = 105 gm protein/day
Is to much of a good thing actually bad...
Have you figured out how much protein you need as a lacrosse
athlete? I would wager it is a good deal less than you thought.
It was for me. Many doctors and nutritionist state that the
American person in general eats twice as much protein as needed
per day. Notice they did not say American athlete but "person"
eats to much protein per day. That is astounding by anyone's
standards. Using the formula above, if you were a 180lb
lacrosse player you would need 122 grams of protein per day.
Possibly a little more depending on how often and how hard you
are training. Two servings of MET-Rx® XTREME SIZE UP would get
you enough protein or you could simply eat a 6oz (45gm) burger
with no extras and a 6oz (50gm) chicken breast boiled for 95
grams of your 122 grams of required protein. Starting to get my
point? You can easily gain enough protein in one day through
your normal meals instead of pumping extra protein into your
body that can't be processed anyway.
There is a great website that you can use to track your food
intake and what your meals are doing for you. It is a great
website and the best part is that it is free. The website
is www.fitday.com. I
recommend this site and use it myself. Finally click on the
link below to start gaining knowledge on what foods have the
most protein and the least protein and forget about the "super"
protein shakes. I am all about free all the time...
Lacrosse Nutrition -
Protein
by - Lin Coleson
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