A high-protein diet

A high-protein diet

A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food-energy–controlled and which often contain large amounts of fat.

While adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high-protein diets in anaerobic exercise, in particular for weight training and bodybuilding.

Health effects

Extreme protein intake (in excess of 200 g per day), coupled with inadequate intake of other calorie sources (fat or carbohydrates), can cause a form of metabolic disturbance and death commonly known as rabbit starvation. Even when consuming other calorie sources, consuming more than 285 g of protein per day (for an 80 kg person) may be unsafe.

Relatively little evidence has been gathered regarding the effect of more moderate long-term high intake of protein on the development of chronic diseases. Increased load on the kidney is a result of an increase in reabsorption of NaCl. This causes a decrease in the sensitivity of tubuloglomerular feedback, which, in turn, results in an increased glomerular filtration rate. This increases pressure in glomerular capillaries. When added to any additional renal disease, it may cause permanent kidney damage.

As is apparent from the list below, many high-protein foods (indeed, most low-carb foods with protein) are fairly low in fiber. This can lead to discomfort if additional roughage is not added to the diet.

High Protein Foods

High Protein foods include:

Food Protein fraction by mass
Soy protein isolate 88%
Boiled green soybeans 12%
Whey protein concentrate up to 89%
Whey protein isolate at least 90%
Peanuts 24%
Steak 27 to 34%
Chicken breast 31%
Salmon fillet 25%
Tuna (canned) 19%

Protein and Weight Training

Stiсk tо brown rice, pasta, оаtmеаl, beans, and other whоlе grains for уоur carbohydrates.

Mоѕt оf уоur саlоriеѕ will соmе frоm саrbѕ so eat еnоugh оf them. A rough way to calculate your required carbohydrate intake is to multiply your current bodyweight by 4 grams of carbs.Yоu dо nееd tо соnѕumе some fаt to gаin muscle. If you dоn’t consume еnоugh diеtаrу fаt, you might limit your natural testosterone.

Gеt fаt frоm sources ѕuсh аѕ peanut buttеr, almonds, dairy, and оlivе oil. Yоu ѕhоuld eat approx. 30-70 grаmѕ оf fat a dау.

Remember thаt carbs аnd рrоtеin hаvе 4 саlоriеѕ per grаm. Fаt has 9 calories реr gram.

References

  • Bilsborough, Shane; Mann, Niel (April 2006). “A review of issues of dietary protein intake in humans” (PDF). International Journal of Sport Nutrition and Exercise Metabolism. 16 (2): 129–52. PMID 16779921. Retrieved 8 August2013.
  • Bilsborough, S.; Mann, N. (April 2006). “A review of issues of dietary protein intake in humans”. International Journal of Sport Nutrition and Exercise Metabolism. 16 (2): 129–152. PMID 16779921.
  • “Protein: Moving Closer to Center Stage”. Harvard School of Public Health. Retrieved 8 August 2013.
  • Walter F., PhD. Boron. Medical Physiology: A Cellular And Molecular Approach. Elsevier/Saunders. p. 771. ISBN 1-4160-2328-3.
  • “USDA National Nutrient Database for Standard Reference Release 28: Basic Report: 16122, Soy protein isolate”. United States Department of Agriculture. Retrieved 11 July 2016.
  • “USDA National Nutrient Database for Standard Reference, Release 25: Protein ( g ) Content of Selected Foods per Common Measure, sorted alphabetically” (PDF). United States Department of Agriculture. 2012. Archived from the original (PDF) on 8 June 2013. Retrieved 8 August 2013.
  • The CR Way by Paul McGlothin and Meredith Averill pg 16 “Many studies of growth regulation in adults and children show that protein intake increases IGF-1 levels – independent of calories.”
  • Pilon, Mary (4 January 2012). “Sculptured by Weights and a Strict Vegan Diet”. The New York Times. Retrieved 9 August 2013.
  • “High-Protein Diet for Weight Loss”. Retrieved 8 January 2015.
  • Lemon, P. W. R.; Tarnopolsky, M. A.; MacDougall, J. D.; Atkinson, S. A. (August 1992). “Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders” (PDF). Journal of Applied Physiology. 73 (2): 767–75. PMID 1400008. Archived from the original (PDF) on 11 August 2014. Retrieved 9 August 2013.
  • Tipton, K. D.; Wolfe, R. R. (2004). “Protein and amino acids for athletes” (PDF). Journal of Sports Sciences. 22 (1): 65–79. PMID 14971434. doi:10.1080/0264041031000140554. Retrieved 9 August 2013.
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