Protein?

I've never been one to religiously track my macronutrient breakdowns. However, I recently bought a set of 3 and 5 pound dumbbells, and I want to start doing basic waitlifting, and squats/lunges a few times a week to try and build back some of the muscle I've undoubtedly lost. (Other than this, I'm totally sedenatary). As well, my hair is absolutely awful, and I want to do everything in my power to return it to its previous thick, shiny, and healthy state.

So would it make sence to try to have a high intake of protein? I need it to build muscle, correct? And isn't hair mostly composed of protein? 

Y'all just seem so knowledgable! Anyone?

I think you are bang on with wanting to increase your protein intake.

Hair does require an adequate protein intake.  To low of a protein consumption can result in hair loss, lack of hair growth and brittle hair.

Only way to build muscle is to ...over use the muscle a little, through the use of weights is one way.  If however there is not enough protein in the body .. the food the muscle needs to rebuild itself bigger.. muscle gain will not happen as well.

Usually we suggest take half of your weight and that is how much protein you want in grams.  So lets sayyou are 150lbs, then you want to consume 75grams of protein a day.  Not as hard as it sounds, you can find protein in everything from tuna to oatmeal.  You can also consider the use of a "protein shake"

That's my slightly educated opinion...

As with any opinion I share, always speak to your health care professional.

;-)

Best of Luck!

Hmm.. this is exactly what I was thinking! Thanks!

I guess I should have added that I'm in recovery from a period of disordered eating. I'm just confused because everyone I've talked to about recovery advises a diet high in carbs and fats. Protein based diets are usually geared towards those trying to loose weight, which isn't the case for me- I'm trying to gain.

This is all a bit confusing! I know the most important thing is to keep my calories consistantly up, but would it make sence for me to add a protein shake or something?

Any spare energy you take on board will be converted either to fat or muscle.... If you're doing strengthening exercises it'll be more muscle than fat.  It doesn't matter where that energy comes from.... carbohydrates, proteins, fats.... as long as you're getting a good balance of all of them.

If your hair is awful chances are there's not enough fat in your diet and/or your diet is nutritionally poor in general - not enough vitamins and minerals.   So you need a wide range of different foods.... oily foods like olive oil, avocados, oily fish, full-fat dairy products, nuts, red meats .... are good places to get plenty of energy in a healthy way.  Much better for you than protein shakes, for example.  But you also need the carbohydrates.... pasta, rice, potatoes, vegetables, fruit, beans, lentils.... these provide lots of useful energy and bags of vitamins and minerals.  You get protein from whole eggs, meat, fish, dairy products and also beans, lentils, tofu, quinoa grain and other wholegrains.  As you can see.... there are a lot of cross-overs which is why it's important to get a wide range of foods.

Protein-based diets (or low-carb diets) only usually lead to weight-loss because protein and fat act as appetite suppressants.  People end up taking in fewer calories. 

A good benchmark for the major nutrients is 40-65% carbohydrate, 15-25% protein, 25-30% fats, more than 25g fibre.    Start with 5-a-day fruit and vegetables and build outwards.    if you aim for that combined with sufficient calories (typically over 2000) and some strengthening exercises you'll be better-nourished and you'll be able to rebuild some muscle.

I did not mean to imply a high protein low carb diet..  the protein suggestion would be added to whatever appropriate diet you are following for your recovery.

As gi-jane explained a well rounded diet is very important. 

I guess i assumed you were doing these things..  vitamins, and an appropriste diet already and were asking for additions to this. My bad. :)

As for the protein shake that is your personal choice.  There are many brands out there, some better then others..  grossly put.. drinking a whey protein shake is like drinking cheese juice...  whey is a by product of cheese making..  little miss muffat sat on her tuffet ...  you know the nursery rhyme.  Anyways, its no worse for you then white bread.  Not the best choice to make, but better then noting.  Just make sure you do not use it as a meal replacement.  It should just be a drink you have to add some extra protein.