High Protein

High Protein–Due to it's popularity with bodybuilders and nutritionists in providing a nutritional stimulus for building muscle, and reducing fat simultaneously, the Sports Nutrition Supplement Guide is packed with meal plans, recipes and programs that utilize a high-protein diet. The high protein diet typically delivers up to 40-percent of the total daily intake of calories from protein foods, between 30-40 percent of its energy from carbohydrate rich foods, with the remaining energy coming from foods rich in fat. Commonly referred to a the 40-40-20 diet, a high protein diet should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled, and often contain large amounts of fat.

When preparing for a workout, your nutrition has been refined over the years but the basic facts remain. You should eat:

•5-6 small meals per day spaced every few hours.

•Lean protein sources to build and repair muscle.

•Complex carbohydrates to fuel energy needs.

•Limited amounts of dietary fats, which also provide energy and are important for hormone production.

Protein is one of the macronutrients essential for that body. Protein plays a very important part in the body. Protein is needed for many things that the body does. Like the muscle and tissue growth, muscle and tissue repair, preserving of lean muscle mass, protein controls many of the important processes in the body related to metabolism, and provides energy to the body.

I never knew how important protein was until I started implementing it into my diet to lose weight. My diet used to consist of very low protein and a bunch of over­ processed food, and at this time I was very overweight. The foods I ate constantly had me wanting to eat more and I never felt satisfied.

Let us first debunk what has long been considered to be fact in the exercise and nutrition world; that protein alone will repair the damage that endurance or strength training does to body during it’s repair phase.The National Center for Biotechnology Information which is part of the United States National Library of Medicine and a branch of the National Institutes of Health did a study called The Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. In conclusion they stated “Overwhelmingly, studies have consistently demonstrated the acute benefits of protein supplementation on post-exercise muscle anabolism, which, in theory, may facilitate the recovery of muscle function and performance."

Adequate protein intake is vital to anyone seeking to preserve muscle mass, especially since the aging process threatens the loss of all that hard-earned muscle through a process called sarcopenia. Sarcopenia causes a loss of muscle mass and strength in all individuals as they age, even in die-hard gym addicts.

1. You will eat enough protein each meal. Optimal protein intake per meal will be the amount of protein that yields ~3-4g of leucine, a branched-chain amino acid (BCAA). 3-4g of leucine per meal has been shown to maximize muscle protein synthesis. If it’s maximized, it can’t go any higher with additional protein, right?

The most important aspect of any program, whether it is weight-loss/gain or for increased strength or performance, is the nutrition. Members and clients at any facility spend significantly more time away from the gym than in the gym, which is why I say results are 80% the nutrition and 20% exercise.

Whey protein can help with muscle building, toning, weight loss, osteoporosis, bone density, lowering blood sugar and boosting metabolism. Many studies have shown that whey protein can possibly help increase strength, gain muscle, and lose significant amounts of body fat. Proteins are the building blocks of the fibers in the muscles.

Protein Shakes

There are many different kinds of protein supplements out there and it can be very confusing when trying to find or decipher a good protein powder from a bad one. Let’s cut through the BS and get straight to the point. Whey protein has one of the best amino acid profiles of any protein. To put it simply Whey has a large amount of Leucine (a branched chain amino acid) so its amino acid profile is great for muscle building.

An area of seemingly endless debate is protein quality. It is often heard that meat-based protein is better than plant-based protein, eggs are hailed in the fitness community, and many athletes swear by the powers of dairy protein. But how does one actually measure the quality of a protein source? Traditionally, this question has been answered by how well a food protein is able to satisfy the amino acid demands of bodily protein synthesis and other metabolites. Several methods have been established to measure this, including the chemical score, biological value (BV), net protein utilization (NPU), protein efficiency ratio (PER), and protein digestibility corrected amino acid score (PDCAAS).

There are so many benefits in eating a protein rich diet. Did you know that a growing body of research suggests that eating more protein, in the form of lean meat, poultry, fish, eggs, legumes, nuts and low-fat dairy food, can safely promote weight loss and reduce your risk of heart disease.

One study found that overweight men and women who followed a low-fat, high-protein diet for six months lost nearly 4 kg more, on average, than members of a similar group who ate a low-fat, high-carbohydrate diet. One of protein’s key benefits is that it may leave you feeling satisfied longer than carbohydrates do, so you eat less.

Protein is hot. Now officially the next wonder ingredient to be oversold and marketed by corporate food giants that focus on making ordinary products for the maddening crowd. You can even find these products at the local grocery store next to the Honey Bunches and Fruity Pebbles.

If you have been into fitness/nutrition any time during the last 30-years, you know the belief that protein intake is fundamental to good health isn’t new. In my view those of us who’ve been committed to fitness are responsible for creating the demand for products with more protein.

Cancer and protein, is there a connection? A recent study claims it found a link between "high" protein diets and cancer rates.

Is it true? Learn FACTS in this video!



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Editor's note: If you're still confused with statements like, "a calorie is not a calorie", or how many NET calories your body actually gets from from protein, carbohydrate and fat, you're not alone. This debate has been kicked around for years by two main camps. In one corner are those that apply the First Law of Thermodynamics to nutrition, which essentially argues that the difference between calories ingested versus calories expended will dictate whether weight is gained or lost. The opposition reminds us that when calories are equal, increasing the percentage of protein in the diet usually results in greater fat loss.  In this in-depth analysis of a protein overfeeding study, leading researcher Brad Schoenfeld, Ph.D, C.S.C.S helps explain how calories really count.

In this YouTube video, Layne Norton answers the following questions: 

What happens when you consume more than 30g protein in one sitting? 
How much of that is going to induce an anabolic response? 
What's the real truth about protein and your kidneys? 
How can we explain the link between meat consumption and cancer?

  • BioLayne Video Log 4 - Myths About Protein

What Intake is Right For You?

Dr. Layne Norton clarifies the misguided belief that carbohydrates and insulin are necessarily anabolic, drawing on studies that demonstrate the muscle protein synthesis response in relation to different macronutrient combinations. Additionally, Dr. Norton discusses the thermogenic properties of ketogenic diets as well as the adaptive abilities of an individual's metabolism. 

  • BioLayne Video Log 18 - Carbohydrate Metabolism: What Intake is Right for You?

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