Protein plays an important role in the nutrition of every person, especially if you are a bodybuilder or are training hard. So how much really need protein?
Today, adherents of bodybuilding and other power sports well understood that the protein intake rates that are indicated Ministry of Health, sharply understated. Despite social unanimity is that people underestimate the role macronutrients to build muscle mass, fierce debate about their quantities have not subsided so far. There are also rumors bordering on fear that too much in the diet may harm your kidneys and other body systems.
This is not true! Let’s look at common myths as well take a look at some facts about high protein diets.
- Myth # 1: A high protein diet leads to obesity.
- Myth # 2: A protein diet harms the kidneys.
- Myth # 3: High Protein Diet Washes Calcium From Bones women
- So what is the truth?
Myth # 1: A high protein diet leads to obesity.
It is not true. Recommended Daily Intake for Protein is 0.8 g. per kilogram of body weight per day. Some years ago at Southeast Nova University in Fort Lauderdale, state Florida, I did a study in which subjects consumed up to 4.4 gr protein per day, and this is more than 5 recommended daily rate.
None of the subjects scored either fatty or dry muscle a lot, however, if the subjects began to actively train, there was an increase in lean muscle mass while decreasing fatty.
Myth # 2: A protein diet harms the kidneys.
Here at the University we have data that show that trained bodybuilders on a high protein diet for at least two years, do not experience any harmful effects on their kidneys, liver or blood lipids.
Myth # 3: High Protein Diet Washes Calcium From Bones women
According to this myth, consuming too much protein can make a woman’s bones fragile and weak. We spent 6 months long study to observe the effect, which has a consumption of 2.5 – 3.0 g on the bones of women squirrel per kilogram of body weight per day, this is a three-fold excess recommended daily allowance. Once again, we did not see bone deterioration. On the contrary, the data showed that women who followed a high-protein diet were observed increase in bone mineral density of the lumbar department.
So what is the truth?
To get the most out of your workouts, bodybuilders and other athletes should consume at least 2.2 grams. squirrel per kilogram of body weight per day. The increased dosage of protein is not will only help you in gaining lean muscle mass, but also will reduce your appetite, which will help to be more resistant to harmful food addictions.
Protein can also help you lose weight thanks to its the ability to act as a powerful thermogenician. It means that your body spends more energy digesting protein, than required to absorb the same amount of carbohydrates or fats. Protein can also help you burn more energy when any daily activity that does not include itself training process, sleep, or food intake. To such daily activities include walking, cleaning the house, climbing and down stairs, typing on a computer and even fidgeting on a chair.