It's easy to assume that more is preferable if some is nice. That isn't always the case, though.
According to a recent study, there isn't much more benefit to providing your body with more protein once you've given it enough. Conventional wisdom is that the body can only absorb certain quantities of protein at once, leading to recommendations of protein spacing that dominate nutrition science. A new study tests a hypothesis centered on a simple question: What if conventional wisdom is wrong?
The study, which was elegant in its simplicity, involved taking individuals who exercised four times a week and giving them a daily protein intake of either 1.6 grams per kilogram (.7 grams per pound) or 3.2 grams per kilogram (1.5 grams per pound).
Despite eating extra protein, there was no change in strength, number of reps performed, body fat loss, or muscle gain. It's crucial to remember that while there were no extra advantages, there were also no drawbacks.
There were no health problems, and liver and kidney function were normal despite the protein intake being doubled. (There is no scientific proof that diets rich in protein lead to renal problems.)
That is not to say that eating extra protein has no other possible advantages. Eating protein on its own can occasionally help you better control your hunger and prevent overindulging. But overindulging in protein won't be the obstacle keeping you from reaching your objectives.
Why doesn't the extra protein lead to an increase in muscle mass? As we discussed a few weeks ago, there appears to be a protein threshold that unlocks most of the advantages. A diet deficient in protein can cause problems or restrict your alternatives. You can, however, consume enough protein in a single day provided you provide your body with the nourishment it requires to develop and gain muscle. The rest is determined by how well and how hard you train.
Give your body what it needs instead of focusing on getting more. Regardless of your preferred protein sources, you can use any of the following: poultry, red meat, fish, eggs,
dairy, protein shakes (plant-based or whey), nutritional yeast, legumes (like beans and lentils), and soy (like edamame). Generally speaking, strive for. For every pound of target body weight, consume .7 to 1 grams of protein. Alternatively, aim for between 20 to 40 grams of protein per meal (a new study reveals you can digest and absorb more than 100 grams per dish). Research indicates your body can manage a good amount of protein.
Incorporating protein supplements into your diet can be a beneficial component of a healthy lifestyle, particularly for individuals aiming to meet specific fitness goals or those with dietary restrictions. Here's why I recommend considering protein supplements as part of your health regimen:
Muscle Repair and Growth: Protein is essential for repairing and building muscle tissue, making it indispensable for anyone engaging in regular exercise, particularly strength training or endurance activities. Protein supplements, such as whey protein or plant-based options like pea protein, can provide a convenient and easily digestible source of high-quality protein to support muscle repair and growth.
Convenience and Portability: Protein supplements offer a convenient way to boost your protein intake, especially for busy individuals who may struggle to consume adequate protein through whole foods alone. Protein shakes, bars, or powders can be easily transported and consumed on-the-go, making them ideal for post-workout recovery or as a quick snack between meals.
Weight Management: Protein has been shown to promote feelings of fullness and satiety, which can aid in weight management efforts by reducing overall calorie intake and preventing overeating. By incorporating protein supplements into your diet, you can support your weight loss or maintenance goals while still meeting your nutritional needs.
Versatility: Protein supplements come in a variety of forms and flavors, allowing you to customize your intake based on your preferences and dietary requirements. Whether you prefer a creamy protein shake, a crunchy protein bar, or a flavorless powder to mix into your favorite recipes, there are options to suit every taste and lifestyle.
Dietary Restrictions: For individuals following specific dietary patterns, such as vegetarian, vegan, or gluten-free diets, protein supplements can offer a convenient way to ensure adequate protein intake without relying solely on animal-based sources. Plant-based protein powders derived from sources like peas, hemp, or rice provide complete protein sources while accommodating various dietary preferences and restrictions.
Quality Assurance: When choosing protein supplements, opt for reputable brands that prioritize quality and transparency in their manufacturing processes. Look for products that undergo third-party testing for purity and potency to ensure that you're getting a safe and effective product.
In conclusion, protein supplements can be a valuable addition to a healthy lifestyle, providing essential nutrients to support muscle health, weight management, and overall well-being. However, it's important to remember that supplements should complement, not replace, a balanced diet rich in whole foods. Always consult with a healthcare professional or registered dietitian before adding any new supplements to your regimen, especially if you have underlying health conditions or concerns.
REFERENCES:
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Author Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports on a wide range of topics. He loves connecting with readers and is always happy to answer any questions you may have. If you have any questions about this news article, please feel free to contact Michael at lctillc@outlook.com or by leaving a comment below.
Copyright 2024 LCTI, LLC. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed without attribution to the author. If you use any quotes from this article, please credit LCTI, LLC.
Comments