What happens if you take "too many" proteins?
Even if you do your own research (or add hundreds of weightlifters, alternatively), you probably won't get an exact answer to the question of the optimal amount of protein for muscle building. However, if you leave out the special cases and the average, you will probably get something like 1.5 to 2 grams of protein per kilogram.
All right, but what happens if you exceed that value several times over?
Strangely enough, instead of taking in a lot of unnecessary calories, weight lifters with a high protein intake have lost a lot of body fat.
To see what happens when weight lifters consume more than the generally accepted optimal consumption of protein, Dr. Joey Antonio has (but experienced) an 8-week study on 48 leisure weight lifters. Each of them reported in the last few years that they have absorbed 2 grams of protein per kilogram every day.
Antonio and his colleagues have divided the group into two. The first group remained at the same protein intake (NP) as before. The second group increased the daily protein intake to 3.4 grams per kilogram per day. All subjects completed the same training program.
Despite the instructions, the NP group, possibly unconsciously, has slightly increased its protein intake to 2.3 g per kilogram. That's higher than the 2 grams ordered by the researchers. Both groups, the 2.3 g protein group "low" and the 3.4 g protein group "high", may have gained surprisingly the same amount of muscle mass. However, the group with the really high protein content has lost a lot more fat even though they have consumed 400 extra calories every day!
The NP group lost an average of 0.3 kg of fat, but the HP group lost an average of 1.6 kg of fat despite the additional calorie intake. The percentage of body fat also decreased. In the HP group, the reduction in body fat percentage was -2.4% and -0.6% in the NP group.
How could that be? Dr. Antonio's group had some theories. They speculated that it has something to do with the thermal effects of proteins or TEF. A meal with a high protein content (approximately 45% of the total calories in the meal) has about 30% more TEF than a low protein meal (approximately 15% of the total calories in the meal). The researchers also suggested that weight loss is a combination of TED, AEE (activity related energy consumption) and NEAT (non-activity related energy consumption).
Without considering the actual cause, the study shows three main results:
- Excessive protein intake does not cause an increase in body fat, it seems to reduce body fat.
- It is wrong to conclude that eating anything that has more than 1.5 to 2.0 grams of protein per kilogram is a waste of time.
- Blood tests confirm that high protein levels have no adverse effects on kidneys or other health parameters.
why so serious? - Heath Ledger alias Joker in Batman the dark Knight...
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