Feasting on Protein Does Not Increase Body Fat

A calorie is a calorie, right ? For years nutritionists have sworn that all calories are the same. Yet, over the course of time a number of studies have proven this age long “truth” is nothing more than a myth.

One of the most recent studies focused on the impact of high protein diet on weight gain in resistance training individuals. The results of the study were obtained over a course of 8 weeks by monitoring the weight gain in two groups of resistance training individuals – one on a high protein diet, the other one consuming normal amounts of protein.

While both groups continued with the same training regime, the first group increased their protein intake to 4.4 grams per kg of bodyweight. Both groups were instructed to continue consuming the same diet as before in all other respect. In other words, the intake of fats and carbohydrates remained the same as before. All indicators of body composition (weight, body fat and lean muscle mass percentage), as well as the volume of training and food intake, were determined at the beginning of the research period, and over the next 8 weeks.

The results reveal that the protein and calories intake in the high protein group were significantly greater before a workout than after a workout. In addition, this group recorded a significantly greater amount of consumed protein and calories than the group that consumed normal protein quantities.

For illustration, the average consumption of protein in the high protein group was 307 ± 69 grams, while the average consumption in the normal group was 138 ± 42. Or, the average daily consumption of protein was 4.4 ± 0.8 g. per each kg. of bodyweight in the former, and 1.8 ± 0.4 g. per each kg. of bodyweight in the latter. The training volume of both groups remained the same. At the end of the trial period, the researchers did not recorded any significant alterations of in respect of body weight or body fat percentage.

The results of the study are very important because they show for the first time that overfeeding with protein does not increase the body fat composition in people who are working out. The results are contrasted to some of other studies which recorded an increase in body weight, fat mass and lean body mass. Yet, it should be noted that the previous studies were involved individuals that were not exercising.

One of the most intriguing aspects of research is that the high-protein group did not gain weight despite consuming a significantly more calories – 800 per day to be exact. However, these calories were obtained from the extra protein in their diet. According to the researchers involved in this study, one of the primary reasons why the increased amount of calories did not result in increased weight is the thermal effect of protein, which increases resting energy expenditure. This thermal effect may be the reason why we don’t gain bodyweight when overfeeding with protein.

According to the research the resting energy expenditure can increase from 17 to 21 percent after consuming a 60 gram meal high in protein. That is why high protein snacks are a perfect option to satisfy your cravings and still keep the weight off.   Well, that was the good news. The bad news is for all of you hoping that overfeeding with protein will make you grow your muscles faster. While the body fat percentage remained in check in the high protein group, so did the lean muscle mass.

Reference:

Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LM: Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA 2012, 307:47-55.

Belko AZ, Barbieri TF, Wong EC: Effect of energy and protein intake and exercise intensity on the thermic effect of food. Am J Clin Nutr 1986, 43:863-869.

Maljaars PW, Peters HP, Mela DJ, Masclee AA: Ileal brake: a sensible food target for appetite control. A review. Physiol Behav 2008, 95:271-281.

Lemon PW: Protein and amino acid needs of the strength athlete. Int J Sport Nutr 1991, 1:127-145.

Protein Facts: 3 Science-Based Answers To Help You Build A Lean, Muscular Physique

Since protein is one of the most important building blocks in the body that’s crucial for bone health and muscle growth, it’s no wonder that the fitness community is obsessed with anything that has to do with it – from the issue of the best quality sources of protein to the optimal frequency of consumption and it’s interaction with other nutrients.

After all, dietary choices play a major role in building a healthier, fitter and stronger body. The only problem is that not all of the statements and tips about protein intake that we read online are backed up by science, so many of them end up being contradictory, confusing or downright harmful. Therefore, we created this article in the hope of providing you with science-based answers to the three most important questions about this valuable nutrient and it’s role in our lives.

1. How much protein is needed to stimulate optimal muscle growth and when is the best time to consume it?

The recommended dietary allowance for protein is 0.8 grams per kilogram (0.36 per pound) of bodyweight – this is the amount of protein you need to consume on a daily basis for a healthy functioning of the body. But if you’re looking to maximize muscle gains, you should increase your daily intake of protein to 0.9-0.10 grams per kilogram of bodyweight (lean body mass, preferably).

The situation changes when an individual is in a caloric deficit during a rigorous diet. In this case, preventing muscle loss is very important, which means you’d benefit the most from increasing your daily protein a bit more. Several clinical studies done on athletes have shown that consuming 1-1.4 grams per kilogram of lean body mass on a daily basis offers maximal muscle retention while dieting.

However, this doesn’t mean that increasing the amount of protein you consume even further will lead to even more gains – this assumption has never been scientifically proven. In addition, consuming too much protein can interfere with your consumption of carbohydrates and fat (and these two are also crucial for your gym progress) and eventually result with a caloric surplus that will end up being stored as body fat. More is not necessarily better.

On the bright side, there isn’t a maximum amount of protein that can be consumed per meal since protein digestion and absorption is highly efficient. Studies have shown that meals containing around 20 grams of protein can maximize protein synthesis in the skeletal muscles of young men and that meals containing up to 70 grams of protein can further reduce the rate at which muscles are broken down. Research also shows that there is no significant difference between the effects of an uneven protein distribution over the course of the day (meaning the majority of protein is consumed in one meal) and the effects of a more balanced one – both of them have similar effects on skeletal muscle protein turnover and lean mass retention. Even more, a recent meta-analysis of studies looking at protein intake immediately after exercising came with the conclusion that there is no significant connection between post-exercise protein consumption and muscle growth when the individual meets the daily requirements of protein intake.

In other words, it doesn’t matter if all of your meals include an equal amount of protein or not or even how many times a day you consume protein and when, as long as you make sure to consume the recommended total daily intake over the course of the day.

2. What are the best sources of protein?

It seems that the debate about which foods provide the best quality protein without an unwanted amount of fat will never end. However, the king of high-protein foods seems to be the egg after all – not only does it pack all essential amino acids, but it provides many other crucial nutrients such as choline and a variety of vitamins and minerals and supplies the body with a significant amount of “good” cholesterol. Other important sources of high quality protein are diary products, chicken, turkey and fish and seafood, the last of which are preferred because they’re typically low in fat and rich in omega-3 fatty acids. Snacking on nuts is also considered as one of the optimal ways to increase your protein consumption, but this is not really true since nuts are a rather incomplete source of protein, containing only 6 grams per ounce and lacking some of the essential amino acids. On top of that, their high caloric density makes them a bad choice for people with restricted calorie intake. However, nuts offer plenty of monounsaturated and polyunsaturated fats, so they certainly deserve an appropriate place in a well-balanced diet.

In addition, animal protein sources are complete sources of protein because the protein found in meat, fish, eggs and dairy is similar to the protein found in the body and includes all the essential amino acids that the body needs. At the same time, plant protein sources, such as beans, lentils and nuts are considered to be incomplete sources of protein because they lack one or more of these essential amino acids. This makes animal foods a higher quality protein source than plant foods.

However, if you’re not able to meet your daily protein intake requirements from whole foods, you can include protein supplements in your diet to enhance your progress. According to many studies, protein supplements are a valid alternative to animal sources of protein.

3. What are the health risks of a high-protein diet?

Many nutritionists have raised concern about the potential dangers of the high-protein diet, especially in terms of kidney and liver function. While it’s true that eating too much protein can worsen kidney function in people with preexisting kidney problems, studies have shown that regular consumption of 1 gram of protein per kilogram of bodyweight on a daily basis does not affect kidney or liver health in healthy young adults. When it comes to cholesterol levels, a long-term high-protein can actually help decrease the levels of “bad cholesterol” and reduce the risk of cardiovascular diseases.

Another popular health issue surrounding the high-protein diet seems to be its effect on bone health. It has been proven that higher protein intake results in greater calcium excretion, but a number of new studies show that this excreted calcium comes from the diet, not the bones. This happens because excess protein consumption boosts calcium absorption, resulting with an increased level of calcium in the blood. The excess calcium then gets dumped into the urine by the kidneys. Many different studies have supported these findings and also provided evidence that high-protein diets are in fact beneficial for bone health in healthy people.

Regardless of your personal goals, scientific research has shown us multiple times that the high-protein diet is safe and beneficial for the majority of people. However, make sure to consult with your physician for any possible health problems that should be taken into consideration in terms of important dietary changes.

Want To Make a Break From Chicken and Steak ? Here is a List of 6 High Protein Foods that Build Muscle

Hungry for more muscle-building protein? Of course you are. The attempts to consume more quality protein increase with the expansion of your bodybuilding goals. We can only imagine how much you love your beef and how pleased you are that you get to eat a ton of this high-protein meat, but you don’t have to limit your food choices to different cuts of steak – there are plenty of products that can boost your protein intake and make your diet diverse and flavorful.

Looking to further enhance your gains? Replace a few steaks now and then with these high-protein foods:

1. Salmon

You don’t enjoy tuna that much? How about some wild salmon, a fish incredibly rich in omega-3 fatty acids, free of carbs and providing just as much protein as steak? Yes, that’s true. If you want to avoid the saturated fats found in beef and pork, consume salmon for a heavy dose of protein – 5 ounces of this fish can satisfy as much as 70% of your daily protein needs.

2. Greek yogurt

Packing twice the amount of protein the regular yogurt contains, Greek yogurt should definitely become a staple food in your diet. In case you’re wondering about the exact amount – one cup of non-fat Greek yogurt comes with an outstanding 20 grams of protein.

3. Eggs

You saw this coming. Eggs are a rather inexpensive source of great quality protein and there is an endless list of ways to prepare them into a mouth-watering meal. One egg contains 7 grams of protein, as well as plenty of essential vitamins and minerals. This super-food will also provide you with a decent amount of good cholesterol to keep your cardiovascular system running smooth and healthy.

4. Turkey

Having a hard time shedding that excess fat? A diet mainly consisting of fatty meats like beef and pork won’t make things easier for you. On the other hand, that gives you a good reason to include more lean turkey meat in your diet.

The white turkey meat is outstandingly low in fat and high in protein – 3 oz of turkey breasts contains 22 grams of high-quality protein. In addition, this lean meat packs good amounts of iron, zinc, phosphorus, B vitamins and potassium.

5. Shrimps

Shrimps are another inexpensive, way to satisfy your protein needs without breaking your calorie limit. 20 shrimps will provide you with 140 calories, 25 grams of protein, 2 micrograms of vitamin B12 (over 89% of the recommended daily intake), and a decent amount of selenium, copper and carotenoids.

6. Beans

How about additionally boosting your diet with some cost-effective, plant-based protein? Beans and legumes are a great meat substitute because they’re very rich in protein, fiber, calcium and iron. Best choices include lupin beans, soy beans, lentils and white beans – make sure to include some of these when preparing your main high-protein meals.

Also, keep in mind that the best time to eat protein is within 30 minutes after a strenuous workout – this will immediately supply your muscles with the nutrients they require in order to recover faster and grow bigger.

Study: How Much Protein Do You Need?

According to a new study, the amount and quality of protein you eat are not the only things that are important. It’s also important when you eat them.

Of course, we all know that protein is crucial component in building muscle mass, and if you want to stay lean and sharp, you should consume it on daily basis. However, according to a new Canadian study, you might still be not getting enough proteins, if your daily intake is at the low end of the recommended daily allowance of 0.8 grams per kilogram of body weight. According to this RDA, a 180 pound guy should consume 66 grams of protein daily. Even if we increase this number to 1 gram per kilogram, it would amount only to 82 grams of protein daily.

However, according to the study, this is not enough. The research showed that diets high on protein are very efficient in losing weight, with the best results recorded on a 25% protein diet. It further suggests that we should consume 25 to 35 grams of protein at each meal or about 80 to 110 grams daily.

Another interesting finding of this study is that the amount is not the only factor that matters. It’s also important when you consume the protein. When the protein intake is stretched during the day, your muscles can synthesise the protein over a 24-hour period. Consequently, they never stop maintaining themselves. In other words, if you want to rip the full benefits of your protein diet, it’s time to include protein food for breakfast, no matter how much you want to eat for dinner. And according to the study, most of us tend to eat their protein for dinner.

You don’t always have to go for meat as your protein source. Hemp seeds, edamame, plain Greek yogurt, Cottage Cheese, Quinoa, ricotta cheese, shrimp, eggs, lentil, are all fantastic protein sources. And remember that if you want to start losing weight and putting on some lean muscles, you’ll need more than 110 grams of protein each day.

10 Cheap Sources Of Good Quality Protein

No matter what anyone tells you, you don’t have to be rich in order to feed your body with high quality protein.

Flashy bodybuilding ads can sometimes lead you to believe that  you’ll never get the muscles you want without using a certain expensive product, but that’s far from reality – it’s simply their job to sell you that food or supplement. Proteins don’t necessarily have to be the most expensive part of your diet if you make some smart shopping choices.

Need some help with that? Read our list of cost-effective foods that can provide you all the protein you could possible need!

1. Whole eggs

Eggs are the perfect food for bodybuilders because they pack all the essential amino acids your body needs to build and repair muscle tissue, plus they’re a great source of healthy fats and vital minerals. One whole egg (learn to love the yolk as well!) contains all the important nutrients for the normal functioning of the body, including 6 grams of protein. In addition, eating eggs for breakfast will keep you full for a longer period of time, which makes them great for enhancing fat loss.

2. Fish

When it comes to budget-friendly proteins, what can be more economic than cans of tuna? A can of 3oz comes with 20 grams of protein and 1 gram of fat. And if you get bored of it, alternate tuna with cod – this one comes pretty close to it in terms of both price and protein richness, offering 17 grams of protein and 1 gram of fat in a 3.5oz fillet. Another affordable option is canned pink salmon, which comes with 20 grams of protein and 4 grams of fat for a 3oz serving.

3. Cottage cheese

We can’t possibly talk about protein without mentioning diary products and the best source of it is cottage cheese. It’s delicious and can be combined with many types of food, including leafy veggies and fruits, for a healthy lunch or tasty snacks. In half of a cup of regular cottage cheese you’ll find 13 grams of protein and 4.5 grams of fat for a fairly low price.

4. Greek Yogurt

Ah, the king of all yogurts. This rich, creamy product contains double the amount of protein traditional yogurts have, and you won’t have to pay a lot more to enjoy it. Opt for the plain variant without added sugars – a relatively cheap source of 23 grams of high quality protein per serving.

5. Lean ground beef

Besides being so tasty, ground beef is rich in iron and protein. Make sure you choose leaner types of beef because the higher the fat content of the ground beef, the less protein it contains. Plus, we assume you don’t want to accumulate more body fat, so don’t have it as your main meal every day. A serving of 3oz offers 22 grams of protein and 10 grams of fat.

6. Chicken breasts

If you’re afraid of the fat found in beef, stick to the basics. Bodybuilders of all types and eras love chicken breasts because they’re such an exceptional source of cheap protein (especially if you buy in bulk!) without any dangerous amounts of fat. That being said, one 30z serving comes with 27 grams of protein and 3 grams of fat.

7. Turkey

In case you didn’t know, the white turkey meat is the leanest animal protein source you could possibly find. And it comes with an affordable price too – on average, a pound of turkey will cost you less than 4 bucks. In one serving of 3.5oz you’ll find 21 grams of protein and 8 grams of fat. And in case you prefer turkey breasts (skinless and boneless, that is), you can score 26 grams of protein and 1 gram of fat per one 3.0oz serving!

8. Sirloin steak

A rather lean cut, the sirloin steak is a great source of protein, niacin and vitamin B, and it’s a lot cheaper than top sirloin steak. Just make sure you trim off all the fat before cooking it, because as we mentioned before, more fat means less protein. One 30z serving comes with 23 grams of protein and 11 grams of fat.

9. Soy

Finally, why not include some plant-based protein in your diet? Soy protein has been found to offer multiple health benefits, and some studies suggest that adding this inexpensive product to your protein shakes could increase the impact of your body’s anabolic response to protein, i.e. enhance the building of muscles. A 30z serving of soybeans contains 33 grams of protein and 18 grams of fat, but you can also get soy protein in the form of a supplement.

10. Protein supplements

If you want to additionally fuel your muscles without spending big bucks on special formulas, whey protein is the way to go. For less than a dollar you can get 20-25 grams of easily digested good quality whey protein, and for the same amount of money you could also buy casein protein – a slowly digested variant that will provide you with a prolonged steady supply of amino acids. It might take some time to find the best brand to suit your needs, but when you do, it will definitely power up your gains.

Whatever your goals are, try to eat as much different types of food as possible – don’t get stuck with your favorite source of protein because diversity will bring you a lot more benefits (don’t forget about fruits and veggies!).

Buy smart, eat clean and regularly hit the gym, and the results will follow.