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Thread: High protein intake why its key

  1. #1
    Growing Brother
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    High protein intake why its key

    People who don't exercise and who eat more calories than they burn get fatter. In the short term, the amount of body fat they build up won't go down if they start getting more of their energy from protein, but a protein-rich diet will help them build up more muscle mass, write researchers from Pennington Biomedical Research Center in JAMA.

    George Bray's study is causing a commotion in the web world. Will Brink [brinkzone.com] and Colin Champ [cavemandoctor.com] have blogged about it, and the abstract of the study has shown up on just about all forums on fitness, bodybuilding, strength training, weight loss and the paleodiet.
    The researchers took 25 women aged between 18 and 35, with a BMI between 19 and 30, and determined how many calories a day they needed to keep their weight stable. Then they gave the women 954 calories a day more than they burned for eight weeks, so the women gained weight.
    The researchers divided the women into three groups. The low protein diet group were given 5 percent protein; the normal protein diet group got 15 percent protein in their diet; and the high protein group 25 percent.
    At the end of the eight weeks it looked as though the low protein diet group had done best. They had 'only' put on 3.6 kg. The normal protein diet subjects had put on 6.1 kg and the high protein diet subjects had put on 6.5 kg. But when the researchers looked at the changes in body composition, the picture changed.
    The women in all three groups had gained 3.5 kg body fat. But when it came to lean body mass, the women in the low-protein diet group had lost 0.7 kg; the women in the normal protein diet group had gained 3.2 kg and the women in the high protein diet group had gained 4.0 kg.


    Weight gain from eating more protein: more lean body mass, not more fat



    The amount of energy that the women in the low protein diet group burned remained stable; in the other two groups the amount rose.
    The study shows that the motto 'a calorie is a calorie' is not the case. Of course the total number of calories determined how much fat the subjects gained. But if you look at the protein intake you don't see this relationship. A higher protein intake resulted in more lean body mass build up, and did not correlate with the growth in fat mass.



    Weight gain from eating more protein: more lean body mass, not more fat



    The subjects in the experiment did no exercise. If they had done weight training, the results may have been even better. And if the study had gone on for longer the researchers may have seen that the fat mass of the high protein diet group actually decreased.
    This is the first time that researchers have looked at subjects who have put on weight and looked at the effect of different concentrations of protein.

    ^^^^^^^^
    This studies provides vital information in why protein is the absolute main macro when setting up the diet I think many today and especially coaches are now preaching the lower protein high carb intake which provides results but lot of off-season water messed up blood sugar and they add way to many junk meals which arent providing any benefit

    Im a huge believer in huge protein consumption
    500-600-700g protein intake
    If your kidneys are perfectly healthy then no need to fear high protein youll grow quicker grow dryer leaner with protein turn over breakdown higher protein synthesis nitrogen retention we are in a constant state of needing high protein.

    We dont know absolutely how much protein we need on anabolics insulin hgh thyroid medication etc so experiment and find out and over feeding protein doesnt make us fat like the study shows

    So when creating your diet work with the protein first then secondly carbohydrates and last essential fats omega 3 for inflammation insulin sensitivity

  2. #2
    NPC Champion Npcclassicphysique champ's Avatar
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    Anything under 300-500grams of protein and the person wont grow that's a fact.

  3. #3
    Staff Writer LevButlerov's Avatar
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    2 grams of protein per pound of bodyweight is what guys need. The higher the protein intake, the better IMO. Cant build muscle with no protein.
    Lev Butlerov - Evolutionary.org Staff Author
    Lev Butlerov holds a Masters Degree in Biology, he is NASM Certified, ISSA Certified, The National Council on Strength & Fitness (NCSF) certified and is currently working on his American Council on Exercise (ACE) certificate.

  4. #4
    Moderator stevesmi's Avatar
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    nobody needs that much protein unless they are going for Mr. Olympia.

    could you imagine if humans required this much protein? we would have gone exctinct a million years ago
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  5. #5
    EVO V.I.P. BodyMonster34's Avatar
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    bro try eating lot protein while working 15 hour straight on rig

  6. #6
    Cyborg Humanoid Brother ElevenBravo77's Avatar
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    I don't want to discount the importance of protein in our diet, but many people overdo it. There are several factors that determine your protein needs - your weight, goals, level of activity, whether or not you are on gear.

    For most guys, 1 - 1.5 grams per pound of body weight is plenty. Unless you're Dorian Yates or Ronnie Coleman, working out hours a day and on tons of gear, I dont see the need for insane amounts of protein.

    I'm around 200lbs right now and I could not even imagine trying to eat 400+ grams of protein a day. I'd be miserable

  7. #7
    EVO V.I.P. Phill's Avatar
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    do not forget that excess proteins produce a waste called nitrogen, keep the azotemia checked with bloodworks and as long as this does not go to heaven, everything is fine
    You can't have my body, but I'll tell you where to find all my tools -> Purity Source Labs

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  8. #8
    Moderator Mobster's Avatar
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    I doubt very much I go anywhere near 400. 300 max. Do we need more than the charts suggest? Sure. 500g a day? No.

  9. #9
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    Quote Originally Posted by ElevenBravo77 View Post
    I don't want to discount the importance of protein in our diet, but many people overdo it. There are several factors that determine your protein needs - your weight, goals, level of activity, whether or not you are on gear.

    For most guys, 1 - 1.5 grams per pound of body weight is plenty. Unless you're Dorian Yates or Ronnie Coleman, working out hours a day and on tons of gear, I dont see the need for insane amounts of protein.

    I'm around 200lbs right now and I could not even imagine trying to eat 400+ grams of protein a day. I'd be miserable
    bullshit if u r on gear u will needing even less protein than natural bcz of the protein sparring effects of the roids
    My name is Mr Fuck

  10. #10
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    Quote Originally Posted by Jaguarpaw View Post
    bullshit if u r on gear u will needing even less protein than natural bcz of the protein sparring effects of the roids
    Its the other way around steroids increase nitrogen retention increase protein synthesis carbs being protein sparing in all this sure but you need a good amount of protein and having a higher intake will grow you that much quicker 500g range is the most ideal I believe if wanting to be the biggest freak of eating more its not a worry.

    and during a cutting phase somewhere in the 600g range will provide great benefits monstro has this documented and it shows how he looked at this intake and it was pretty incredible condition was better than most the top pros

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