Exercisers Rarely Require Protein Supplements
Dear Dr. Blonz: I have read extensively about protein supplements lately. I find a range of opinion--from those who advocate one gram of protein a day for every pound of weight to those who say no more than 30 grams of protein because it all turns to fat anyhow. I am a 62-year-old man who is striving to stay fit through treadmills, weightlifting, tennis and swimming. I just started the protein supplements this summer, but determining how much is right for me seems a dilemma. Can you help?
--R.O.
Dear R.O.: Let me offer my congratulations on your fitness efforts. I am, however, a bit puzzled. You mention that you have been reading about protein supplements; but why did you find it necessary to turn to supplements? Granted, the use of protein supplements, often accompanied by pictures and promises of bulging muscles, is often prevalent in gyms; but few athletes have to add protein to their menu. There is some research that suggests intensive muscle building or endurance events can as much as double the body’s protein requirement. That, however, is the exception, and it doesn’t apply to those on fitness routines--even rigorous fitness routines such as the one you detail. You then have to consider the fact that the typical U.S. diet already contains twice the protein the body needs.
To estimate your daily protein requirement, count 11 grams of protein for every 30 pounds of body weight. By this method, a 150-pound adult needs about 55 grams of protein per day. (Note: If you’re overweight, use the ideal body weight for someone of your height.) Those older than 60 should count about 15 grams of protein per 30 pounds of body weight.
As a guide, here are the protein contents of some common foods: a 4-ounce hamburger patty has 28 grams, 4 ounces of roast chicken breast contain 34 grams, one cup of fruit yogurt has 10 and a half-cup of kidney beans contains eight grams.
The nutritional requirements for the average older athlete will be similar to those of an individual who is sedentary, with two exceptions: water and calories. Both require a varied diet that focuses on nutrient-dense fruits, vegetables, grains, nuts and seeds with a modicum of high-protein foods such as fish, poultry, vegetable proteins, low-fat dairy products and meats.
It is ironic that those interested in staying fit turn to protein supplements. Excess protein has no magical power to build muscles; the overdose only gets changed into fat, causes dehydration, and places an increased load on the kidneys. It may even encourage the loss of calcium through the urine.
Speaking of the kidneys, water is especially essential before, during and after exercise because it helps keep the body cool via perspiration. In addition, water helps to shuttle waste products from energy production out of the body through the urine. Dehydration, even when mild, impairs performance and can cause the body to overheat and malfunction. This can be especially dangerous in the older athlete, because the kidneys do not operate as efficiently. Since awareness of thirst can be lost during exercise, it’s best to make drinking water a part of any exercise routine.
Dear Dr. Blonz: I have a follow-up question about one of your columns. I once read that the body burns more calories if a person drinks cold water rather than water at room temperature. I am not sure if the difference is significant, but this came up at a family gathering and there were some disbelievers.
After reading your response to the Albany Fire Department regarding the number of calories it would take to bring water to body temperature, I was hoping you would be able to answer a few questions for me. Does the body burn more calories if a person drinks cold water rather than room-temperature water? If so, is this because room-temperature water is closer to body temperature? How would drinking hot tea or coffee figure into this?
--V.B., Newark, N.J.
Dear V.B.: The body seeks to maintain its normal operating temperature of 98.6 degrees Fahrenheit (37 degrees Celsius). When you consume cold beverages or food, energy (in calories) is expended to bring the substance up to “normal” temperature. The body will use up a few more calories with a cold drink than it will with one that is at room temperature because, as you suggest, the room-temperature water is closer to body temperature.
With hot beverages the body would seek to cool down. Body heat is lost primarily by conduction and radiation (transferring heat energy to objects we touch or those that are in close proximity). We also lose heat by perspiration and by respiration. Assuming you are in a temperate climate, the net energy involved with either cold or hot water would be negligible.
* Ed Blonz is the author of the “Your Personal Nutritionist” book series (Signet, 1996). Send questions to: “On Nutrition,” Ed Blonz, c/o Newspaper Enterprise Assn., 200 Madison Ave., New York, NY 10016 or e-mail to ed@blonz.com. Personal replies cannot be provided.