All who train seriously reached by the Council to hold a high protein intake. Now, research is catching up. We check out recent studies with remarkable results.
New research shows that you can build muscle at the energy deficit, that you do not get fat by energy surplus and that more food makes it easier to lose weight – as long as protein intake is high. Much higher than has normally recommended. There is a clear trend in the newer research on protein intake related to training – more protein is better for exercise performance and body composition.
Strength Athletes and bodybuilders have always known that it is the protein they need to support their efforts in the gym and build strength and muscle mass. The research has lagged behind in this area, largely because the science is primarily focused on the sick and sedentary populations and their health and disease, not on the lifters, builders and their ambitious visions for maximum strength and muscle mass.
Protein satiates more per unit of energy than carbohydrates and fat we learned then, and eating a lot of protein was important to keep the hunger pangs at bay, save their muscle mass and support their immune system while dieting. But textbook nutrition, held a position of about 20 years. A calorie is a calorie was said, and protein had no special status among the energizing nutrients. Over the past year, several new studies have been published that raises important questions about energy and protein which seems to indicate that a high protein intake has even more and greater benefits than previously known.
Meta-analysis: Better results with strength training protein supplements
The scientific literature is already a consensus in protein intake after exercise stimulates protein synthesis acute. Regarding long-term effects, however, the results have been conflicting. meta-analysis that examined previously conducted research and clearly stated that protein supplements after exercise improves the increases in strength and muscle mass to strength training leads to.
Does not lead to increased body fat
A calorie is always a calorie, at least not if the excess energy comes from protein. This is the conclusion of an intervention study in the Journal of the International Society of Sports Nutrition. The study shows that it is almost impossible to get fat protein, which can be very important for future dietary recommendations.
increases the basal metabolic rate
In March 2015 an American research could demonstrate that an excess of protein increases the basal metabolic rate and energy expenditure during sleep in a way that excess fat does not. The increase is among other things due to increased cellular activity in the body’s organs, can be important for those who want to lose weight.
Improves recovery during the night
Additional supplements of protein immediately before the sleep effectively absorbed, leading to stimulated protein synthesis, more positive nitrogen balance and improved recovery overnight. It was demonstrated scientifically for the first time in August.
Recommended intake is too low
A summary of the new research from August, 2015: The protein, a nutrient in focus, summarized the research on the health aspects of higher protein intake. The conclusion was that the current values of the recommended protein intake is too low and that a higher protein intake than is recommended at present has serious health benefits.