Does Protein Timing Matter
The last thing I want to quickly touch on is protein timing. That is, when you eat protein. Does it matter?
Do you need to eat protein every 3 hours? Is eating protein before or after working out necessary?
- The frequency of protein intake doesnt matter, so long as you hit your daily numbers.
Youre not going to go catabolic if you dont have protein every few hours, and eating protein more frequently wont help you build more muscle.
If you like to eat 3, larger meals per day with several hours in between each, do that . If youre like me and prefer more smaller meals throughout the day, thats fine as well.
- Having protein before and after working probably does matter, howeverit can help you build more muscle.
The reason why I say probably and can is the research is contradictory at this time.
Some studies, such as those conducted by Victoria University, Baylor University, and the University of Jyväskylä indicate pre- and post-workout protein consumption does help build more muscle whereas other studies found no such benefits, such as those conducted by The College of New Jersey and Manchester Metropolitan University.
Personally, I eat protein before working out , as well as after, because I believe theres enough clinical and anecdotal evidence to support doing so .
- Eating protein before bed is a good idea as well. Not to prevent muscle breakdown, but to aid in muscle repair.
Considerations Before Following A High Protein Diet
Consuming high amounts of protein is not recommended for everyone. This includes individuals with compromised kidney function. Clients with health conditions should check with their healthcare provider, dietitian, or nutritionist to ensure that this type of diet is safe for them.
Protein can be confusing for your clients, especially women because most research and discussion are geared toward men. Help your female clients by providing this important information about how, when, what, and how much protein to eat for health, body composition, strength, and fitness.
References
Consuming Too Little Protein
Consuming too little protein is just as bad as consuming too much over long periods of time. People who consume too little protein may simply be adhering to vegan, vegetarian or other diets that feature many plant-based foods. Regardless of the diet you choose to follow, a balanced diet should typically have about 50 to 60 percent carbohydrates, 12 to 20 percent protein and 30 percent fat. Using these ratios as a guideline, you can adjust your protein consumption to whatever is best for you.
You should be aware that a protein intake of less than 5 percent, can cause âloss of muscle massâ and is considered to be too little to sustain good health. Even low-fat, low-protein, high-carbohydrate diets involve consuming a minimum of this much protein.
If you want to make sure that you’re getting the right amount of protein each day, you can use the United States Department of Agriculture Dietary Reference Intakes Calculator. This tool will not only show you how much protein to eat, but the amounts of all the nutrients you should consume to maintain good overall health. These days, many different apps are also available to help you determine the amount of protein that’s suitable for you, regardless of whether you’re trying to lose weight, build muscle or just stay healthy.
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Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .
In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .
Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .
Summary
Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.
How To Get More Protein In Your Diet
Increasing your protein intake is simple. Just eat more of protein-rich foods.
These include:
41 ).
Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult.
I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measure everything you eat in order to make sure that you are hitting your protein targets.
You dont need to do this forever, but it is very important in the beginning until you get a good idea of what a high-protein diet looks like.
Bottom Line:
There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.
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Boosts Metabolism And Increases Fat Burning
Eating can boost your metabolism for a short while.
Thats because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food .
However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs 2035% compared to 515% .
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80100 more calories burned each day (
High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.
Protein Threshold In A Meal
Research has shown that there is a dose-response relationship to protein consumption and feelings of fullness. A systematic review of studies based on 350 calorie meals containing protein quantities ranging from 15-30g found that, while all meals resulted in an increased level of fullness, it was the 30g protein meal that produced the largest and most sustained feeling of fullness compared to meals containing 15, 20, and 25g.
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Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
34 ).
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Summary
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.
What Is The Best Macro Ratio For Fat Loss
There is no definitive answer when it comes to the best macro ratio for fat loss. However, a common starting point is a ratio of 40% carbohydrates, 30% protein and 30% fat. This can be adjusted according to your individual needs and goals. For example, if you are looking to lose weight, you may want to increase the amount of protein and decrease the amount of carbohydrates.
If you are looking into macros for weight loss, it is most likely that you are trying to lose weight. It is critical that you select the best fat-loss macros. Macronutrients are food groups required for human health, and they are commonly referred to as macronutrients. Calculating your macros entails measuring your consumption of protein, fat, and carbs throughout the day. Keeping up with this is as simple as using a fitness app like MyFitnessPal. You can learn how to count macros before tweaking them for fat loss or weight loss by reading our guide to counting macros. A healthy fat loss diet with a 5: 3.5: 1.5 ratio of carbs, proteins, and fat has been shown to work in a McMaster University study.
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Calculating Your Protein Needs
While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you can help you fine-tune this further.
To determine your protein needs in grams , first, calculate your weight in kilograms by dividing your weight in pounds by 2.2.
Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
- Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
- Use a higher number if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Then multiply your weight in kg times the number of protein grams per day.
Example:
154-pound male who is a regular exerciser and lifts weights, but is not training at an elite level:
- 154 lb/2.2 = 70 kg
- 70 kg x 1.7 = 119 grams protein per day
How Much Protein Do I Need Per Pound Of Body Weight
The amount of protein you need per pound of body weight depends on a few factors, such as your age and activity level. According to the National Academies of Sciences, Engineering and Medicine, the Recommended Dietary Allowance for protein is 0.
8 grams of protein per kilogram, or 0. 36 grams of protein per pound, of body weight per day for the average adult. This means that a person who weighs 150 pounds should aim to consume 54 grams of protein per day.
For athletes, the Academy of Nutrition and Dietetics suggests that athletes consume 1. 2-2. 0 g/kg of protein per day for activities such as weight training, endurance exercise, and sports.
For those who exercise intensely, such as powerlifters and bodybuilders, protein intakes of 1. 6-2. 2 g/kg of body weight may be suggested.
Overall, the amount of protein you need per pound of body weight can vary depending on your age, sex and activity level, so it is important to speak with a healthcare provider to determine the right amount of protein for your individual needs.
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
Maintaining The Weight You Lose
Getting the right amount of protein as part of a balanced diet is only part of the goal when it comes to achieving a healthy weight. The rest involves changing unhealthy lifestyle habits and exercising regularly to stay healthy.
No matter what kind of diet youre on, its almost always going to be more successful with that exercise component, Pratt states. You also have to maintain that calorie deficit to maintain your weight loss over time. Adding protein to your diet can help you meet your nutrient needs and your health goals, day by day.
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What’s A Protein Lover To Do
If you want to maintain a high protein diet, the details matter:
- Find out from your doctor if you have any health conditions that might make such a diet risky
- Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey avoid proteins sources that contain highly process carbohydrates and saturated fat
- Spread your protein consumption across all of your meals throughout the day
- Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber the Mediterranean diet or the DASH diet are good starting points.
Image: samael334/Getty Images
Achieving Your Fitness Goals With The Right Macro Ratio
The ratios for fat loss and muscle gain are explained in laymanâs terms. The protein content of fat loss and muscle gain is 40 percent, 30 percent fat, and 30 percent carbohydrates. It is critical to follow a specific macronutrient ratio in order to create a healthy and effective diet. For fat loss, the majority of adults should consume 45-65% Carbohydrates, 10-35% Protein, and 20%- 35% Fat. To calculate how many grams of each macro you should eat per day, divide your total daily calories by 0.4 grams for protein and 0.3 grams for carbohydrates and fat. Following that, the protein and carbohydrate figures are divided by four and the fat figure is divided by nine. After losing weight through a diet that is high in carbohydrate, protein, and fat, you will gain muscle and be able to stay fit. You will be able to reach your fitness goals more quickly and efficiently as a result of this.
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How Many Calories Should I Eat Every Day To Gain Weight
The number of daily calorie consumption depends on person to person. However, the universal formula eat more calories than your body releases during the entire day applies to all who try to gain weight.
For example, If I eat 2500 calories a day and my body burns the entire 2500 calories, then Ill be less likely to gain weight. But I need to eat 3000 to 3500 calories to increase my weight.
For healthy weight gain, Ive to incorporate the highest protein foods in my daily diet. Foods that also contain a good amount of fats, carbs, and other essential nutrients.
Depending on your goal, you can increase the daily calorie intake. And once you started following a calorie surplus diet, youll soon start seeing positive results.
Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Summary
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.
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True Or False Big Steak Equals Bigger Muscles
False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth not extra protein intake. You can’t build muscle without the exercise to go with it.
The body can’t store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.
Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.
Health Benefits Of Protein
Protein helps to maintain body tissues, including muscles, organs, the nervous system, blood, skin, and hair. It also serves as a transport mechanism for oxygen, fats, vitamins, and minerals.
In addition, eating protein can help you manage your weight because it takes longer to digest a protein-rich meal. After consuming a meal with protein, you’re likely to feel full and satisfied longer.
Some protein foods have additional health benefits. Legumes are high in protein and fiber and contain phytochemicals that may have health benefits. Fish, such as salmon, tuna, herring, and trout, are high in protein and also omega-3 fatty acids that are essential for health.
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Protein Intakes For Fat Loss & Muscle Retention
Where the goal is to maximise muscle retention and enhance fat loss, protein intakes of 2.2 to 3.0 g/kg/d should be spread across 3 to 6 meals per day, with the protein content of each meal containing approximately 0.4 to 0.55 g/kg per meal, with meals eaten within 2 to 3 hours before and after training.