Timing Won’t Make A Difference For Most People
Despite what legions of shake-chugging gym rats will tell you, it’s not necessary to consume a lot of protein immediately after a workout.
It’s true that if you’re an elite, competitive athlete, post-exercise refueling can give you an edge, Clark said, particularly if you have multiple, intense workouts in a single day.
More casual athletes, though, can get adequate protein throughout the day. “For most ordinary mortals, they need not worry too much about it. The sooner you refuel, the faster the recovery process starts, but it can happen within 24 hours,” Clark said.
When you do eat protein, the benefits for refueling and tissue repair typically last about four hours, she said. That means it’s best for most people to space out their protein intake throughout the day.
That’s why diet strategies like intermittent fasting can put you at risk of losing muscle and stymieing your progress, Clark said.
For a more successful workout, she recommends consuming about 200-300 calories a mix of carbs and protein soon before a workout.
Is 150 Grams Of Protein A Day Enough To Build Muscle
To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, thats 71-100 g, and for a 150-lb man, thats 82-116 g.
Why Do You Need Protein
Protein is made up of amino acids, which are the building blocks for nearly every cell in your body. For this reason, protein is considered an essential nutrient and if you dont get enough through food, your body is forced to borrow amino acids from your muscles which can result in a loss of important lean tissue and strength.
Recommended Reading: Can I Lose Weight Drinking Protein Shakes Only
Is 56 Grams Of Fat A Lot
How much fat should I eat? A low-fat style of eating is important for maintaining a healthy weight and preventing heart disease. The dietary reference intake for fat in adults is 25 to 35 percent of total calories from fat. Thats about 56 to 77 grams of fat or less per day if you eat 2,000 calories a day.
Can Too Much Protein Make You Fat
High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
Recommended Reading: Can Collagen Supplements Cause Headaches
Where To Source Fat
If you are looking at increasing your lean mass and find more energy to improve the length and intensity of your gym workout, you might consider adding fat to your diet. report this ad
While it might sound obvious, finding fatty ingredients has turned out to be a challenge for many carnivores. Indeed, today supermarkets tend to focus on leaner cuts, which they can sell at premium prices.
However, you can still introduce specific ingredients to help you reach your needed fat content. In consuming fat you want to get these higher fat cuts from grass-fed sources when you are able to as fat stores the carcinogen content from their diet.
Some of the best ones for this are:
- Fatty mince or ground beef – while you might know it under different names, this ingredient is readily available in most supermarkets, butchers, and ButcherBox. For best results, aim at a fat content that is at least 20-25%. It might be challenging to have an idea of what the percentage is, but often it goes along with the price. Cheaper products tend to have a higher amount of fat.
- Bacon – Many may view eating loads of bacon might as the number one reason for you to turn carnivore, so enjoy it! I don’t recommend this approach as it is lower in protein than the fat content. Also note, American bacon tends to have higher percentages of fat.
- Beef Suet – this is the name of the fat that surrounds the kidney of cattle. It is readily available from butchers and incredibly cheap!
Examples Of High Protein Foods
Below is a quick, simple and basic list of the most common high protein foods.
- Protein Supplements
This is by no means the definitive list of every food that contains protein, but it is a list of the ones that will provide the majority of your daily protein intake.
Pick your favorites .
Don’t Miss: Equivalent To Shakeology
How Much Protein Should I Eat To Lose More Weight Fast Ketones By Product Of
Okay, let s not how much protein should i eat to lose more weight fast talk about it. Concubine Wang Xian looked at the papers on the table. There were not only the two people s transaction, but also How Much Protein Should I Eat To Lose More Weight Fast the two people s paintings and signatures.
Xiao Heng exchanged a look with him. The Queen Mother nodded slightly. Xiao Heng said to the disciples How Much Protein Should I Eat To Lose More Weight Fast of the Palace of National Teachers how much protein should i eat to lose more weight fast Let them come in.
I already know everything about what you have done, and everyone vinegar to lose weight fast else knows How Much Protein Should I Eat To Lose More Weight Fast your face. Tomorrow morning, everyone will come with your majesty.
I really deserve to die, I betrayed you, and betrayed the Xuanyuan How Much Protein Should I Eat To Lose More Weight Fast family. I don t want diet pills prescribed by physicians to regret that you came to me for revenge.
Gu Yan stared blankly. Reached out his hand. How Much Protein Should I Eat To Lose More Weight Fast Gu Yan handed it to him with a guilty conscience, pulled him up, and sat behind him.
There How Much Protein Should I Eat To Lose More Weight Fast are so many people, this small courtyard looks big, but there are only three habitable houses.
Protein Preserves Lean Muscle Mass
Several studies show that in times of caloric restriction, protein helps preserve lean muscle mass, while losing more body fat. A study published in the journal Clinical Nutrition compared a high-protein diet vs a low-protein diet, in obese woman to investigate weight loss. The study showed that woman following a 35% protein diet, lost more body fat and preserved more lean muscle mass, than woman following a 20% protein diet .
Also Check: Can You Lose Weight Only Drinking Protein Shakes
How To Eat More Protein
Knowing your protein goals is only half the battle, you still ended to figure out how that translates into food choices.
Start by learning where the best sources of protein can be found and identify high protein foods you enjoy eating. You can enjoy quality protein sources from a variety of foods including animal-based options like meat, fish, and dairy, or plant-based proteins like beans, lentils, nuts, and seeds.
Here are some resources to help you find the most protein dense foods:
Protein Is Essential For Weight Management
Trying to lose or maintain weight are common goals for your female clients. Protein is a crucial part of the diet for so many reasons, but especially for women trying to lose weight. Protein keeps you full and satisfied for a longer period of time than carbohydrates because they take longer to digest.
High protein amounts at breakfast can be particularly useful. It helps to minimize cravings for snacks later in the day and helps you avoid the dreaded hangry mood.
Is your client struggling to lose weight? Read this post on four big reasons weight loss can stall to help your client over the plateau.
You May Like: Protein Shake Cholesterol
How Much Protein Should I Eat To Lose Weight
If youâre looking to lose weight, eating plenty of protein will be an important part of the equation.
Why is protein important for weight loss?
Think of it this way: protein is the only macronutrient you donât store.
- Carbs are stored as muscle glycogen.
- Fat is stored as body fat.
Your body can use either as a fuel source while itâs in a calorie deficit.
Not so for protein.
Meaning most of the protein in your body is currently doing a job: building muscle tissue, making enzymes, strengthening bones, etc.
If you donât eat enough protein, your body will turn towards your muscles for its needs.
So if youâre not careful when youâre losing weight, you could lose muscle AND fat.
Obviously, from a health and physique standpoint, this is not good.
Thatâs why you need to eat plenty of protein and strength train when youâre in a calorie deficit so you lose fat while retaining your hard-earned muscle mass.
The other important point about protein and fat loss: protein will help you stay full.
If youâre trying to lose weight, keeping your hunger at bay will be critical. Luckily, studies have found that those on a high-protein diet tend to eat fewer calories overall.
If you cant seem to lose weight, start eating plenty of protein!
Are you currently on a weight-loss mission?
We can help!
Here are some resources to get you going:
You can also download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Claim: High Protein Causes Osteoporosis
Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium youll lose in your pee.
That finding made some people think that eating more protein will cause osteoporosis because youre losing bone calcium.
But there is no evidence that high protein causes osteoporosis.
If anything, not eating enough protein has been shown to cause bone loss. Bones arent just inert sticks of minerals a significant proportion of bone is also protein, mostly collagen-type proteins.
Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.
Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.
Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.
Also Check: Protein In Kind Bars
What Does A Sample Day Of Eating A High
Here’s an example of what a typical day on a high-protein diet could look like:
- Breakfast: Two scrambled eggs with spinach and ¼ avocado
- Mid-morning snack: Part-skim cheese stick
- Lunch: Salad with a sprinkle of hemp hearts and 6 oz. of grilled chicken
- Afternoon snack: Plain Greek yogurt with ½ cup of berries
- Dinner: 6 oz. grilled salmon with roasted or sautéed veggies
Optimal Daily Protein Intake For Athletes
If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.
Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .
However, only 4 of the 49 included studies were conducted in people with resistance training experience . IAAO studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.
Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well:
Read Also: Cholesterol In Protein Powder Good Or Bad
How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
How Exactly Does Eating More Protein Help You Lose Weight
The fact that a high-protein diet can help you lose weight might seem a little counterintuitive, especially since many high-protein foods are often more calorie-dense than many high-carb foods, like fruits and veggies.
But heres the thing: High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, youre burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you’re not active. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
Don’t Miss: Does Premier Protein Help With Weight Loss
Complete And Incomplete Proteins
Back in the day, scientists used to talk about complete and incomplete proteins.
If you had a plant-based diet , you were told that you had to eat a mix of incomplete proteins at each meal in order to meet your needs.
We now know this isnt true.
As long as you eat a mix of different protein sources, youll get all the amino acids you need. No need for mealtime protein algebra to make sure youre getting all your amino acids.
That being said, many plant-based sources are less protein-dense than animal sources. So if you choose not to eat animal products, youll have to work a little harder to get more protein from a wide variety of plant sources to make up the difference and meet your protein needs.
Women And Protein Counting Grams
One way to make sure you are getting enough protein is to count the grams in everything you eat. Different sources have different recommendations, but generally 0.8 grams of protein per kilogram of body weight is the minimum. For women who are active or trying to lose weight, more is better.
A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight.
For a woman who weighs 150 pounds this means eating between 80 and 136 grams of protein per day. The high end of this range is pretty extreme and only really necessary for any client doing a lot of strength training, preparing for fitness competitions, or who is a serious athlete. Experts recommend you dont stay in that upper level indefinitely.
Read Also: Are Special K Protein Bars Good For You
Combine Protein With Healthy Carbs
Another common mistake for both weight loss and muscle gain is excessively cutting carbohydrates. Contrary to what some diet plans like keto suggest, carbohydrates like grains, fruits, and vegetables are an important source of energy and great for muscle recovery. It’s best to include them alongside protein to optimize a lean physique, Clark said.
“I hate the word ‘carb,’ it’s very tainted,” she said. “Carbohydrates digest into glucose which feeds your brain and fuels your muscles.”
Carbohydrates are even more important for athletes, who should get about three times as much carbohydrate as protein in their diet, according to Clark.
“If you’re a sports-active person, it behooves you to have that be the foundation of your meal,” she said.
But What About The Planet
Another objection to a higher protein diet is that itâs bad for the planet. Are your muscles just a sign of you being an egotistical, narcissistic moron who doesnât believe in climate change?Fortunately, not.Unless you eat steak and burgers every day.As you can see from the graphic below, there are huge differences between the greenhouse gas emissions of different foods. And, surprisingly , itâs not because of the distance between your plate and where the food came from. The most important determinant of the foodâs carbon footprint is how itâs farmed. Beef and lamb do not score well. So, if you’re concerned about the environment then just replace this pair of ruminants with a combination of chicken, pork, fish, eggs and milk. In doing so, you’ll have cut your contribution to the planetâs demise by a factor of ten.
*You get bonus virtue-signalling points for consuming nuts as these actually have a negative land use change score .Source:
Eating pork, chicken, eggs and milk is better for the environment than eating chocolate and drinking coffee. Youâll make the biggest reduction of your carbon footprint by cutting out beef and lamb.
Don’t Miss: Can Low Protein Cause Headaches