Protein Supplementation

Good Morning,
Today I am posting an answer to a question a friend of mine asked a while back. This question is very common, so I felt I would share with you all.

Q. Hey! I'm (re)committing myself to working out consistently this year but my problem is that when I workout (which includes running on the treadmill, basic free weights-don't have time for much else) I need to be really careful b/c I'll start losing weight (not a goal of mine-I'm only like 102) I just want to tone up and gain muscle. SO, what "extra" drink stuff would you recommend to keep my weight on me? It seems like some of the protein drinks out there upset my stomach (can't remember which one, just a cheapy at GNC I'm sure)
Thanks for any info! Wish you were down here to train me !

A. You and I have a similar problem.... most people actually wish they had this same problem...... Weight loss is not your goal, I would actually do very little cardio with you, maybe just once a week to keep your cardiovascular system healthy, but otherwise it will be counter productive to adding lean body mass. As far a supplements, I am not really a big fan of supplements, I feel with a really sound nutrition plan you do not need them, however, I do realize most people cannot commit to this. The problem with protein supplements and all supplements for that matter is we really don't know whats in them. The supplement industry is not regulated by the FDA. Which means, companies can put what ever they want in the supplements, miss label, and we wouldn't really know? So my recommendation to you would be to really scrutinize the ingredients of your protein supplement. I would recommend a pure Whey protein. I lot a brands, especially the cheaper brands add a lot of extra "crap" that you really don't need or want. You also need to consider the amount of protein intake for your body size. You are very petite and might be over supplementing (at one sitting) for you size. This could be the cause of the GI problems, and possibly the extra "crap" that many brands include in their protein. Most nutrition recommend 0.8 - 1 grams per kilogram of body weight per day for maintenance, and 1.0 to 1.5 grams per kilogram for increasing mass. And, again, depending on your size, your body can probably only process 20- 40 grams of protein at one sitting. I am a strong believer in getting protein through natural sources, so I have included a list of protein sources for you. Hope this helps

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

Grains
Barley
Corn Meal
Oats
Rice
Pasta
Whole Grain Breads

Legumes, Seeds & Nuts
Beans
Lentils
Peas
Peanuts
Sesame Seeds
Sunflower Seeds
Walnuts
Cashews
Other Nuts

Vegetables
Leafy Greens
Broccoli