Protein plays an important role in the nutrition of every person, especially if you are a bodybuilder or exercise hard. So how much protein is actually needed?
Today, adherents of bodybuilding and other power sports have well understood that the protein intake standards specified by the Ministry of Health are sharply underestimated. Despite public unanimity in the fact that people underestimate the role of macronutrients in building muscle mass, fierce debate about their number has not subsided so far. There are also rumors bordering on the fear that too much in the diet can harm your kidneys and other body systems.
This is not true! Let's look at common myths, as well as take a look at some facts about high-protein diets.
Myth # 1: A high protein diet leads to obesity.
It is not true. The recommended daily protein intake is 0.8 g. per kilogram of body weight per day. A few years ago, at Southeast Nova University in Fort Lauderdale, Florida, I conducted a study in which subjects consumed up to 4.4 grams. protein per day, and this is more than 5 times the recommended daily intake.
None of the subjects gained either fatty or lean muscle mass, however, if the subjects began to actively train, there was an increase in lean muscle mass while reducing fatty tissue.
Myth # 2: A protein diet harms the kidneys.
Here at the University, we have data that shows that trained bodybuilders who have been on a high-protein diet for at least two years do not experience any harmful effects on their kidneys, liver, or blood lipid levels.
Myth # 3: High Protein Diet Washes Calcium From Women’s Bones
According to this myth, consuming too much protein can make a woman’s bones fragile and weak. We conducted a study lasting 6 months in order to observe the effect that consumption of 2.5 - 3.0 gr has on the bones of women. protein per kilogram of body weight per day, this is a three-fold excess of the recommended daily intake. Once again, we did not see the deterioration of the bones. On the contrary, the data showed that women who adhered to a high-protein diet had an increase in bone mineral density of the lumbar.
So what is the truth?
To get the most out of your workouts, bodybuilders and other athletes should consume at least 2.2 grams. protein per kilogram of body weight per day. An increased dosage of protein will not only help you gain lean muscle mass, but also reduce your appetite, which will help you to be more resistant to harmful food addictions.
Protein can also help you lose weight due to its ability to act as a powerful thermogenician. This means that your body spends more energy when digesting protein than it takes to absorb the same amount of carbohydrates or fats. Protein can also help you burn more energy with any daily activity that doesn't include the training process itself, sleep, or eating food. Such everyday activities include walking, cleaning the house, climbing and descending stairs, typing on a computer, and even fidgeting in a chair.