Protein, How Much is Too Much?

This entry was prompted by some weight lifting/bodybuilding forums I was on the other day. I wanted to share my views on the subject. The standard rule of protein consumption is about 0.6 grams of protein per pound of body weight per day. This is a good rule to follow if you are simply trying to stay healthy and have a balanced diet. However, if you are weight training and trying to pack on the pounds of muscle, you need to up that figure to 1 to 1.5 grams. Any more than that and you are inviting trouble. This is where a lot of the debate comes in.

How much is too much?

The truth is, nobody really knows. I have been reading through several medical journals including The American Journal of Clinical Nutrition, JAMA, and The Journal of Human Nutrition and Dietetics, and nobody has found any conclusive evidence that there is such a thing as too much protein. There are risks though of renal damage and hyper filtration but mostly for those who have already been diagnosed with liver or kidney problems. To avoid developing any risk of hyper filtration or renal damage make sure and drink plenty of water.

Here's my final thought on the matter. If it's muscle growth you're are looking for, go ahead and bump up the protein just don't get in the ditch and start consuming 300grams a day. The truth is, only intense exercise generates a cellular message that stimulates DNA to begin expanding muscle fibers. An over abundance of protein will not generate these messages. Diet comes in after the muscles are stimulated.

If you just want to eat healthy and stay fit, then stick to the lower end. I have included a link for you to calculate how much protein you need for the day.

http://www.healthcalculators.org/calculators/protein.asp

Now time for a recipe.



Seared Beef Medallions w/mushroom shallot sauce



2 8oz beef tenderloin fillets(cut in half so you have 4-4oz medallions)

1 shallot, rough chopped

4 mushrooms, sliced (I prefer shitakes)

1c flour

1tbs kosher salt

2tsp granulated garlic,or 1tsp garlic powder

1tbs black pepper

1/2c red wine

olive oil

In a small bowl mix flour and seasonings then dredge the four beef medallions in the flour. In a saute pan, add 3 tbs olive oil and heat over med high heat. When oil is nice and hot place you beef in the pan and cook for about a minute or so on each side until golden brown.(This about medium rare, if you want them more done after removing them form the pan, place on a cookie sheet and place in a 300F over until they are cooked the way you like them) Remove from pan and set aside.

In the same saute pan add your shallots and mushrooms. Toss for about 45 seconds then add the red wine and reduce until thick. Add salt and pepper to taste and remove from heat.

Serve on a plate with some roasted mashed potatoes and sauteed fresh spinach and spoon your shallot mushroom reduction right over the beef and enjoy.



Roasted Mashed Potatoes



2# potatoes (I like to use Yukons or red B potatoes)

4 oz butter

1 cup milk

salt and pepper to taste



heat oven to 375F. Place potatoes on a sheet pan and roast, uncovered, for about half an hour or until fork tender. When potatoes come out place in a bowl and add butter and start mashing. You can use a potato masher or a fork. I use a french whip. Add milk and mash some more. If it is too stiff for your liking, and more milk but careful not to add too much. Then salt and pepper to taste and you are done. It's that easy.



Enjoy and have a happy healthy day!

Chef Matt