DEAR DR. BLONZ: The talk at the gym among my 50-something crowd is that protein needs are especially important for those seeking to build muscle. A popular drink at the cafe has a vitamin and collagen protein powder. It tastes great, but I wanted to know if it makes scientific sense to need a protein drink after a heavy workout. A lunch rides on your answer. -- G.R., New York, New York

DEAR G.R.: Nutrition for athletes has evolved into a distinct branch of science, with its own academic departments, professional organizations and peer-reviewed research journals. It's a far cry from the early days when a thick steak on a football training table marked the limits of nutritional awareness.

The nutrient needs of the athlete can be simplified into two areas: providing the energy (calories) to fuel the activity and the body's post-activity response, and supplying the nutrients and raw materials to build and repair muscles and tissues.

Regarding protein, healthy eating habits that include all essential nutrients can support the requirements of routine exercise. The data suggest that intensive muscle building or endurance events can increase our need for protein.

Normal adult protein requirements are 0.8 grams of protein per kilogram of body weight, per day (0.8g/kg/d), or 11 grams for every 30 pounds of body weight. For older adults, an aging digestive system and some medications increase this to 1.0–1.2 g/kg/d (approximately 15 grams for every 30 pounds of body weight). Athletes and intensely active individuals may benefit from up to 2g/kg/d (27 grams of protein for every 30 pounds). Having more protein than the body needs tends to be the norm in this country. Middle-aged adults consume about 97 grams of protein per day.

While athletes and muscle builders may benefit from more protein on their menu, excess protein has no magical powers to build muscles. When no longer needed as protein, it is broken down for use in other ways, mainly into energy compounds (carbohydrate and fat). That breakdown contributes to dehydration, an increased acid load on the kidneys and a potential loss of mineral elements, such as calcium in the urine. Don't be misled by protein powder supplement claims of dramatic results with alluring pictures of bulging muscles.

Your "50-something" mention also merits caution that an aging body should avoid overdoing exercise. Read about signs that you may be getting too much at b.link/Lp3xfcy. Water intake must also be discussed, as it not only helps keep the body cool through perspiration, but also shuttles waste products from energy metabolism and excess protein breakdown out of the body via the urine. Dehydration, even when mild, impairs performance and can cause the body to overheat. Drinking water is an essential part of any exercise routine.

For athletes and other health-conscious individuals, food remains the best and most readily absorbed source of all nutrients. Those who opt for a balanced and varied selection of protein, complex carbohydrates, fiber and healthy fats from all the food groups will have little difficulty meeting their nutritional needs. So, who's paying for the lunch?

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I recently read an article about the cancer risks associated with cooking food on the grill, but I have always wondered if these same cautions apply to both charcoal and gas BBQs. We are fortunate enough to be able to use our gas grill year-round. -- V.M., Oakland, California

DEAR V.M.: Cancer stems from a "mistake" in a cell's DNA, the inherited genetic blueprint that tells a cell what to do. Substances that alter genes fall into two categories: mutagens cause genetic changes that may or may not lead to cancer; carcinogens alter genes in ways known to cause cancer. While the human immune system is specifically designed to locate and destroy mutagens and cancerous changes before they get the upper hand, they're nothing to be trifled with.

The issues with barbecue or grilling dangers come from two fronts. Heat and flame hitting the food can cause the formation of mutagens. Next, fats dripping on the hot surface can break down into mutagens and carcinogens, which travel back up to the food with the smoke. Given this scenario, it makes little difference whether the heat comes from charcoal, heated lava rock or directly from a gas flame. The adjustable nature of the gas flame might be considered an asset, as it could be modified periodically to prevent flare-ups and ensure an optimum cooking temperature.

Most forms of high-heat cooking can cause changes in food. With grilling, there tends to be more of those changes, so it's prudent to keep your exposure to a minimum. There are also ways to reduce the risk. Here are a few suggestions: Plan ahead, extend cooking times and keep temperatures more moderate by controlling air flow. The lower the heat, the less smoke and charring. You can limit the time spent on the grill -- with minimal impact on flavor -- by pre-cooking foods in a conventional or microwave oven. Other options are to use indirect heat, rather than cooking the food directly over the heat source. You can also have a pan between the food and the flame to catch or divert the drippings before they hit the heat source. Using marinades can also reduce mutagen formation.

That said, occasional grilling, which I enjoy, should not be a source of great concern. It's yet another reason for healthy eating, given that whole plant foods evolved with substances that protect against unwanted cellular changes, and they can work for us as well.

One final perspective: If you are worrying about eating the food on the grill while sitting outside in the sun, unprotected by sunscreen, or are smoking, eating an unhealthy diet, have an inactive, stress-laden lifestyle or drink alcohol to excess, your priorities are all wrong. And keep the kids away from the grill. All things considered, there's a far greater risk of getting burned than getting cancer. For more on the topic, see the article at b.link/eyzjt8z.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Is there any concern about the different forms of ascorbic acid in many vitamin C supplements, that some are not the best form for the body? I read that rose hips should be used for vitamin C. Is this correct? I have tried, without much luck, to find a chewable vitamin C supplement with rose hips as the source of vitamin C. Does it really matter? Thanks. -- S.T., Raleigh, North Carolina

DEAR S.T.: The design of marketing is to motivate customers to select their product over the competition's. Always be a consumer who checks things out. Rose hips are one of the richest natural sources of vitamin C. Because it is relatively costly, however, it is doubtful that you will find a vitamin C supplement that relies exclusively on rose hips. A careful read of labels will reveal that supplements claiming to be "rose hips vitamin C" are really vitamin C with a little bit of rose hips tossed in for good measure (and label appeal). The same goes for acerola cherries and Camu Camu, other rich natural sources of vitamin C. Besides, whether it comes from rose hips, acerola cherries, an orange or a laboratory, vitamin C is vitamin C, and it is all ascorbic acid.

One benefit of having a natural source for the vitamin C supplement, at least in theory, would be the non-vitamin nutrients and phytochemicals that are present with the naturally occurring vitamin. I qualified this with an "in theory" because you would need to check the label or manufacturer information to verify if any other desirable substance is present at a sufficient level to provide a benefit. Read more about vitamin C at b.link/r2nvm2g.

DEAR DR. BLONZ: I have had a leaded crystal decanter of very expensive Cognac on the shelf for many years. When taking it out at a party, a guest told me not to have more than a sip because lead crystals are dangerous to your health. I know that lead is dangerous, but wanted your opinion as to whether I need to dispose of this wonderful Cognac brandy. -- S.A., Dover, Delaware

DEAR S.A.: Consider this a cautionary note, especially where the fate of your world-class Cognac is concerned. But storage in a leaded crystal decanter will give rise to elevated concentrations of lead, and lead is most certainly dangerous to one's health. Safety dictates that one should not store liquids in leaded crystal glasses or bottles, or drink from such liquids on a daily basis (this would especially be the case if one is pregnant).

Finally, don't feed an infant or child from a leaded crystal baby bottle or cup. The decision of whether to dispose of your Cognac is yours. The body is capable of eliminating lead, but unfortunately, this process is slow. Lead poisoning occurs when the rate of intake exceeds the rate of removal. When drinking a liquid stored in leaded glass, you get a dose of lead with every sip. The longer a liquid sits in a leaded glass, the greater the amount of lead that can leech into the liquid. The alcohol in Cognac, along with the fact that it is slightly acidic, speeds up this process. The increased cut-glass surface area of those classic containers exacerbates all this. How much lead your body can tolerate is a discussion you should have with your physician. Consider buying a lead test kit -- good to have one in the house. For more on lead poisoning, see b.link/cq39597.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.