What is a High Protein Diet?

Officially, it’s when a diet consists of more than 20% of protein – which is much higher in comparison to the 100gr of protein that most Americans eat daily, and the recommended daily consumption of 56gr for men and 46gr for women (source).

At first, it seems counter-intuitive to go against the official recommendations, but truth be told, there’s no damage in following high-protein diets (source). 

You can go well past the 20% mark and be alright while experiencing the solid benefits that such approach can bring you. Some studies, as the ones we’ve suggested, had individuals that consumed more than 3gr of protein per every kilogram of bodyweight without problems – so you can take it easy. 

Let’s check them out.

The Benefits of a High Protein Diet

When you change your diet, everything changes. Let’s see how a high protein diet could put you closer to achieving your goals by improving the way your body and mind work.

Grow More Muscle

To grow, your muscle needs protein. Simple. Studies show that there’s a link between high lean mass, higher muscle strength and a high consumption of protein (source). This diet can help you to boost your performance in any type of activity or sport. 

Furthermore, another study showed that a diet that consisted of 2gr/kg of bodyweight maximized anabolic recovery, hence, boosting muscle growth (source) – it can bring you the edge you need.

Of course, protein alone is not enough. You need to follow a training that focuses on hypertrophy to achieve it. That’s when high protein will chime in to bring you solid results. 

Protect Your Muscle Mass When Cutting Fat

When you cut fat, you need to create a calorific deficit. The problem is that it will cut muscle mass too, unless you eat enough protein to protect it. 

To get the best results, incorporate strength training during your cut. It’ll signal to your body that you need the muscle mass, and with the help of enough protein, it will remain intact (for the most part). 

Boost Your Metabolism to Burn More Fat

More protein means more satiety, but also a faster metabolism. It happens because a high-protein diet has a higher diet-induced-thermogenesis (DIT) than high-carbohydrate diets. This study proved it (source), reporting it that energy expenditure of subjects on a high-protein diet was higher by 297 kJ/d than individuals on a high-carbohydrate diet.

It’s interesting to see the powerful effects of high protein. For example, in this study the individuals went from a moderate-protein phase to a high-protein phase (over 3g/kg of protein) and also increased the energy intake, all without increasing body fat mass (source).

In summary, eat more protein to burn more fat. Simple and effective. 

Recover Faster from Your Workouts and Injuries

Recovery is crucial to reach your fitness goals. We’ve seen that a high protein diet maximizes anabolic recovery – which is essential to optimize muscle growth and development – but its recovery-related benefits go beyond that. Let’s check them out.

Proper sleep is essential to recover from your workouts, and especially when you’re treating an injury. Fortunately, a high-protein approach – even in a caloric-restricted diet – improves sleep quality (source). Resulting in better and faster recovery.

Better Mood and Mind Benefits

Having a better mood while boosting your concentration, attention and alertness can help you to reach all of your goals. Even beyond fitness. That’s what a high-protein diet can bring you, and it happens because it elevates your body temperature thanks to its thermogenic effects (source). 

Is Too Much Protein Dangerous?

With a great power comes a great responsibility – is too much protein dangerous at some point? For the most part, it’s not dangerous, as shown by this study where the individuals ate as much as ~2.51–3.32 g/kg for an entire year didn’t experience any negative effects on kidney, liver or blood health (source).

Even though science backs it up – you need to see how you react to it. Not all persons are the same – that’s why you should track how you feel when following the diet during the first 30 days, to draw your own conclusions.

Focus on high-quality animal protein, and overall, keep your food clean. 

Of course, you need to work out to make high-protein work. Pair it with strength training or your own flavor of training and see how it works for you!

Questions? Just leave them in the comments and you’ll receive a quick answer!

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Eat Before A Workout

In my early years of weight lifting, I didn’t care about putting food in your stomach before training. It’s because it was a dumb idea that to get abs or develop a muscle, I must be lean or thin during a workout.

That’s not half bad because there is some truth to it. If you want your abs to appear, you need to reach a certain body fat percentage. But overall, it still was a silly idea.

Our body burns calories when we exercise, and if we don’t eat quality foods at least 1 to 2 hours before our workout, we’ll die a horrible death. (I’m just exaggerating on the last part, but you get the point.)

Here’s a good analogy: A car needs fuel to run, and our body demands the same. It wouldn’t be able to function well during a workout if it doesn’t have the necessary fuel to power it up.

How Long Should I Eat Before A Workout

For most gym-goers, they would say 45 minutes to an hour. But for some who has an ailment such as acid-reflux or GERD, I’d say between 2 to 3 hours, because lactic acid builds up during an intense exercise and people with GERD tend to throw up if that happens.

I believe it doesn’t just happen to GERD patients but in general as well. But the effects aren’t as worse as the ones being experienced by a person who has an acid-reflux.

What To Eat Before Working Out

Our body heavily relies on these 3 essential nutrients.

• Carbohydrates
• Protein
• Fat

They’re also called macros or macronutrients. Macronutrients isn’t just a technical term when you create a spreadsheet in Microsoft Excel. They are what makes up the caloric content of the food.

Ever wondered why you’re still hungry after eating 4 slices of pizza? Or a monster, triple-patty burger? That’s because they’re not considered as quality and balanced type of food. (Hint: DO NOT EVER EAT 4 slices of pizza or that triple-patty burger before a workout.)

Instead, consider eating:

• 1/2 cup of oatmeal in milk with a banana
• 250g of your preferred yogurt
• 4 whole eggs (boiled)

There’s a whole lot more on the list but what I’m trying to point out is to eat quality non-processed foods, not just before a workout, but 90% of the time.

Supplementing Before Or After Your Workout

This is an interesting topic because there are different goals for every person. I’d be happy to discuss this in two parts.

I’ll Show You The Whey: A Noobs Guide To Supplementation

If you’re new to weightlifting, I recommend that you stick to the basics until your body has adapted to the stress that you’re putting it 4x a week.

What does it mean to stick to the basics:

• Eat clean and healthy whole foods
• Consistently follow the beginner’s level of your program
• Practice with good form to avoid injuries
• Do not attempt any advanced training program
• Make it a habit of sleeping at least 7 to 8 hours for your muscle to recover because they only grow with sufficient rest

If you’re someone who doesn’t get the needed nutrients from food, that’s probably the only time for a beginner to take supplements such as whey protein and omega-3 supplements. I recommend that you check with your Doctor before purchasing any supplements.

I’ve Found The Whey: An Intermediate To Advanced Lifters Story

If you’ve been lifting weights for a year or more and you want to push the limits of your body or consistently get the nutrients that it needs, then this is for you.

It’s safe to say that you can take whatever supplements you need to maximize your body’s abilities. For example, whey protein isn’t only an excellent post-workout drink, but it also repairs the damaged muscle fibers at a molecular level. Creatine is great for strength building, endurance development just to name a few of its dozens of useful features.

That’s it for me, and I hope I’ve shed some light for those interested in pre workout supplements. If you have any questions that you’d like me to answer or if you think I missed a few details, please don’t hesitate to put your comments below!

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But how much protein per day should we consume?

It is recommended that you take 0.8 g of protein for every kilo of your body weight. This is called the RDA, i.e., Recommended Dietary Allowance. But remember that this is the minimum amount of protein you need. So, if you discontinue having this amount of protein, you’re likely to fall ill. Does that mean you have been taking too much protein? Let’s find out.

Why We Need Protein:

Consistent over-consumption of protein can lead to vascular, renal, and digestive problems. However, you cannot afford to go too low either. Otherwise, you’ll run the risk of suffering from weakness, anemia, stunted growth, immunity problems, and more.

Our body needs protein to function. It requires a certain amount of protein for building and repairing tissues. So, it breaks down the same amount of protein, too. However, under certain circumstances, the amount of protein broken down by your body is more than what it creates, thus increasing your body’s needs. This happens if an individual is:

• Pregnant or nursing
• Suffering from illness
• Recovering from surgery or injury
• Elderly
• Involved heavily in athletics

Protein Enzymes:

Our body also functions with the help of enzymes. These are proteins that boost biochemical reactions in the body. They help the body in the following ways:

• Enzymes boost metabolism by combining with molecules in the cell and catalyzing reactions.
• Digestive enzymes, such as sucrase and lactase, help with the digestion of sugar.
• Some of them react with vitamin and mineral molecules.
• They enable bodily functions like digestion, production of energy, contraction of muscles, etc.  

Proteins & Antibodies:

Proteins also help with the formation of antibodies or immunoglobulins. The antibodies can:

• Protect the body from harmful bacteria and viruses.
• Prevent infections.
• Quickly respond to new agents of diseases.
• Help strengthen the immunity system.

Protein & Losing Weight

Did you know that a high-protein diet can be instrumental in preventing obesity and helping weight management? Yes, there are several studies to prove that. It can modulate energy intake and production, metabolism, and appetite. Higher protein has been observed to aid weight and fat loss.  

So, your consumption of protein needs to be between 1.2 g and 1.6 g per kg. Furthermore, it is a good idea to maintain protein portions in your every meal. For instance, 25-30 g of protein in a single meal can regulate your appetite, help with weight management, and more.

Our Body Uses Protein to Build Muscle (Daily Recommendation)

Protein performs several body-building activities like:

• Building muscles.
• Repairing and building tissues.
• Oxygenating the body.
• Digesting food as enzymes.
• Regulating hormones to aid developments.
• Making connective tissues, cartilage, bone, blood, hair, etc.
• Building hormones, enzymes, and body chemicals.

Muscles are primarily made of protein. They undergo constant wearing, tearing, and rebuilding. To gain muscle mass, the protein synthesized must be more than the protein broken down. So, if you need to build your muscles and gain strength, you need to consume more protein.   

But how much protein do I need? Are you eating too much protein?

Here’s a breakup of your daily requirement of protein for every kilo of your body weight:

1. Basic body functions: 0.8 g (minimal activity level)
2. Functional tasks: 1 g (sedentary lifestyle); 1.3 g (moderately active); 1.6 g (intense activity)

If you’re a healthy adult who’s well-adapted to protein consumption, you can take as much as 2-3.5 g of protein per kg of your weight. We bet you’re wondering right now, “How much protein do i need to build muscle?”

Based on the above, we can deduce that for muscle growth and physical strength, you need to consume 1-1.6 g protein for every kilo of your body weight, depending on your activity level.    

How Much Protein? Men vs. Women

On average, men consume more calories than women as they have higher muscle mass. In other words, since average men have larger bodies to maintain than average women, their protein needs and consumptions are higher. 

Keeping in mind the recommended protein level for rudimentary functions, i.e., 0.8 g protein per kilo of weight, the amount of protein required by an average man with a sedentary lifestyle is 56 g a day. In comparison, the amount needed by a sedentary woman of an average stature is 46 g.    

This is only the basic amount of protein required to avoid nutrient deficiency and prevent your body from malfunctioning. It is not even sufficient for optimal health, let alone building muscles. The intake will grow further on the basis of:

1. Weight
2. Height
3. Age
4. Muscle mass
5. Activity level
6. Target weight

So, it’s evident that you need protein. It is highly essential for you to stay healthy, maintain proper functioning of the body, and grow muscle mass. Besides, it can help you with weight management. How much protein you need depends on your body type, lifestyle, and goals.

It is easy to calculate your protein needs with simple calculators available online. You can also talk to a dietician to know precisely what your body is asking for. Accordingly, you can choose a diet program with sufficient amounts of protein.

The post How Much Protein Do I Need? Are You Eating Too Much Protein? appeared first on Supplement Science.

Sorry. That ain’t happening. Well, not quite… But, with a little discipline and a willingness to restrict your daily eating window you can still eat pizza, sip the occasional beer and have the physique of a Greek sculpture.

Our mysterious secret? Carb Cycling.

What Is Carb Cycling?

We’re aware that the market is full of new diet crazes, but this is different. Well-established (but less satisfying) diet plans like Keto operate on a similar principle. When the body depletes its energy from carbs it enters a caloric deficit. The result of this deficit is weight loss, and when done correctly, fat loss. 

See with carb cycling our aim is maintain the same quantity of protein and fat (ensuring maintenance of muscle mass), encourage the body to burn body fat as fuel during our low-carb days and allow our glycogen levels to be replenished on our high-carb days. 

One positive side to this glycogen replenishment is the delicious food we get to munch on – donuts, pizza, pasta etc. Amazingly, these foods can be part of a structured diet that will help you reduce body fat and maintain size. 

Now, obviously we’re being a bit exaggeratory with our talk of donuts and pizza, but the truth is you can still eat some of that within reason while carb cycling. Just keep in mind that you will still get quicker results by keeping a clean diet even when hitting your high-carb days.

How To Carb Cycle

There’s no single plan for carb cycling. Instead there are a variety of templates you can follow depending on your activity levels, body type and desired results. 

Lots of athletes, lifters and bodybuilders can maintain their conditioning while still indulging in the occasional “cheat day”. At its core carb cycling is a more structured version of this, allowing for limited consumption of carbs at specific times (Source)

• Low-carb day  0.25g – 0.5g carb per pound of bodyweight
• Moderate-carb day 0.5g-1g carb per pound of body weight
• High-carb day 2g-4g carb per pound of bodyweight

Protein intake should never deviate from 1g-1.5g per pound of body weight and your intake of fat should be about 0.5g per pound of bodyweight.

One of the most popular cycles is to go low-carb for five consecutive days then high-carb for two. 

Another popular cycle is three days low carb followed by one day high carb repeated indefinitely. 

Others find choosing three days of the week for low-carb, three days moderate-carb and one day high-carb works best. 

Everybody’s different. The idea here is to find a model that works with your life and stick to it. 

Does It Work?

Short answer – yes. 

Long answer – absolutely yes.

If you’ve plateaued after years of exercise, diet and nutrition this might be just what you need to get you back in the winning column. 

Allowing your body to burn stored fat for energy will inevitably lead to a leaner more defined physique and may benefit the hormonal and cardiovascular systems. Multiple studies have shown that short-term caloric restriction can increase the body’s efficiency at using body fat for energy.

Carb cycling also affects the body’s primary anabolic hormone – insulin. Insulin regulates how the body uses glucose and deliberately spiking it before exercise can lead to increased energy and greater gains.

Carb cycling is considered superior to diets like Keto because the body never truly depletes its glycogen store but still has ample time to burn body fat. (Not to mention the added bonus of getting to indulge in the occasional slice)

One of the drawbacks of restricted eating plans like Keto is that the body reacts to a deficit of calories and nutrients by decreasing your metabolic rate. This will allow you to exist on fewer calories, but will also make it extremely difficult to lose fat. We can’t out-diet the human brain. If the body thinks it’s close to starvation, it will hold onto stored fat as a potential energy source. 

Carb cycling works by avoiding this very situation and preventing the dreaded “plateau” so common in those practising the Keto diet. 

Carb Cycling for Women

The increased presence of ketones in the body are known to have a beneficial effect on GABA  – the neurotransmitter which regulates anxiety levels. However, long term Keto dieting amongst women with already low body fat and/or a stressful career can cause hormonal imbalance issues.  Carb cycling mitigates this risk by never allowing the body to enter a truly depleted state and maintaining healthy leptin levels. (source)

Flexibility

Like we mentioned the idea here is to find a plan that works for you. Life will throw the occasional wedding, party or feast at you. With carb cycling you can plan around these events and make sure they fall on a day when you’re scheduled to load up on those delicious foods you’ve been avoiding for days. 

Truth is – they’ll taste even better if you’ve waited.

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Individuals who exercise, weight train, and diet, need to be especially avid about taking their daily multi in order to help their bodies build strong muscles and bones, recover from injuries quickly, and use energy efficiently. (https://www.ncbi.nlm.nih.gov/pubmed/1844404)

Failing to take a multivitamin supplement—or taking one that does not offer a wide enough variety of nutrients—can cause many unwanted side effects to your body, like fatigue, damage to the nerves, heart conditions, and a weak immune system.

In order to protect your body from the strain of heavy exercise or careful dieting, it is essential that you supplement your fitness regimen with a daily multivitamin that will keep your body fully nourished and in top functioning shape.

Key Ingredients to Look For

• Vitamin B: Vitamin B is essential to your metabolism as it helps break down carbohydrates, fats, and proteins into energy that your body can consume. B group vitamins also play key roles in protecting the nervous system, and Vitamin B 12 promotes heart health by supporting blood vessels.
• Vitamin C: This antioxidant-rich vitamin boosts your immune system, helping protect it from germs and infections. Vitamin C also promotes the synthesis of collagen in your body, a protein that makes up much of your bones, teeth, and skin. Healthy collagen production also allows your body to heal wounds and recover quickly.When shopping for a daily multi, compare the source of vitamin C amongst brand. Many supplement products offer vitamin C in the form of ascorbic acid, which is a great source of the nutrient, however it is only one of its form. Products that offer vitamin C from more organic sources, say citrus fruits or acerola cherries, will provide you with a more holistic version of the nutrient.
• Vitamin E: A powerful antioxidant that helps protect the cells from free radicals.
• Vitamin A: An antioxidant that helps the body produce white blood cells. This ingredient can also improve vision and help shape bones.
• Iron:  Iron transports oxygen and hemoglobin protein throughout the body. Having an iron deficiency can leave you feeling fatigued and make it difficult for your body to fight off infections.
• Vitamin D and Calcium: Calcium promotes healthy bones and nervous system functionality, and Vitamin D optimizes calcium absorption.
• Magnesium: Magnesium works with calcium to promote strong and healthy bone density. This mineral also supports healthy muscle function and energy production.
• Zinc: Zinc helps repair the body’s tissues.
• Omega-3: Omega-3 promotes heart healthy and helps control cholesterol levels.
• Iodine: Iodine is important to healthy growth, and it also supports a healthy thyroid—the gland responsible for the hormones that affect your body’s metabolism. This nutrient can help regulate your body weight.

Differences between Men’s Vitamins and Women’s Vitamins

Both men and women need to take a multivitamin daily to nourish their bodies, however, there are some key differences in their nutritional needs. To begin, women often require higher supplement levels of iron, as much of their iron is lost during menstruation.  Men, on the other hand, require higher levels of Zinc, as this mineral supports male reproductive health.

How Age Affects Multivitamin Needs

As we age, our bodies may require higher supplement levels of certain key nutrients. Calcium and magnesium, for example, are especially important as we age in order to preserve strong bones. Vitamin C is also an important nutrient, as our body naturally slows the production of collagen as we age. Omega-3s are also important, helping us regulate blood pressure and cholesterol levels in order to prevent heart disease.

We hope this guide has helped you realize why you need to be taking a multivitamin so that you can start today!

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Some Studies for your Perusal:

• Fish Oil + Aerobic Exercise Improves Body Composition
• Fish Oil Protects Against Exercise-Induced Asthma (This one hit home for me)
• Fish Oil May Reduce Muscle Soreness Post Exercise

Are you ready to start reaping the benefits of the omega-3 fatty acids found in fish oil supplements? It’s important to keep in mind that not all supplements are created equal, however. To help you find the fish oil supplement that will work best for your individual needs, we’ve compiled a list of the top 5 best fish oil supplements for you to compare.

Best Fish Oil Supplements 2017:

#5 WHC UnoCardio Fish Oil

Our top 5 fish oil supplement is WHC UnoCardio Fish Oil. We chose this as one of our favorite supplements for its consistent quality and the great benefits it brings the consumer. The high-quality product has been tested for purity by independent labs and received great feedback. It’s processed using environmentally friendly methods and low heat to retain the oil’s natural components. It’s absorbed better than a lot of other supplements for optimal results. The biggest drawback, however, is it is one of the more expensive options that the market offers.

• Buy from Amazon.com

#4 NOW Foods Fish Oil

The fish oil from NOW Foods comes at a more affordable price for most consumers, making it a much more accessible option. In addition, this product also exceeds the safety standards enforced by the FDA. The molecular distillation of this brand of fish oil helps to remove all contaminants and impurities for a superior product. It also contains vitamin D and vitamin A, which unite to create an overall stellar product that brings increased benefits compared to traditional fish oil alone. However, on the other hand, it has significantly lower DHA content compared to the 250mg per serving in UnoCardio’s product.

• Buy from Amazon.com
• Buy from IllPumpYouUp.com

#3 Nature Made Fish Oil

Nature Made’s fish oil earns the number 3 spot in our list of the top 5 fish oil supplements. One serving contains 740mg omega-3 fatty acids, as well as 240mg DHA and 380 EPA. The purity and nutritional value tested high in lab tests. It’s high score overall combines to make a well-balanced product that does a little of everything, making it one of our favorite options for consumers.

• Buy from Amazon.com

#2 Kirkland Brand Fish Oil

We love Kirkland Brand Fish Oil for its high concentration of those beneficial omega-3 fatty acids. With a 30% concentration in each gel, a simple formula, and a low price, this is a highly affordable and accessible form of fish oil for consumers, while still allowing them to avail of all the great nutritional benefits that fish oil offers.

• Buy from Amazon.com

#1 Kirkland Brand Krill Oil

Of the top 5 fish oil supplements we have compiled, this one is our favorite. One soft gel contains 500mg of omega-3 fatty acids, and many consumers prefer the krill oil as they find it easier to digest than other fish oils. Another great benefit is that it doesn’t have that fishy aftertaste that comes with so many other supplements on the market today.

Have you been searching for a fish oil to take? Do any of these fish oils sound like they would be a good fit for your lifestyle? Buy one of our suggested fish supplements today to start your daily intake of fish oil!

• Buy from Amazon.com

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Our bodies can store fat and carbs, but that isn’t the case for protein because our systems aren’t built to store any extra. So, BEFORE using protein supplements, finding ample protein food sources is important in order to maintain our health and body composition.

Less protein is needed when sedentary, but with activity and exercise, more protein is required to sustain that optimal quality of health.

Here are some high protein foods that provide sufficient protein per serving size you can add to every meal.

Chicken Breast

Approx. 24g of protein per 3oz

Chicken is a high protein food that provides more protein than other poultry alternatives. Unlike other meat choices, chicken contains fat, but at a significantly lower percentage, while also being packed with ample protein and just the right caloric count. As an added benefit, the nutrients it provides your body makes it a perfect food choice for any meal.

Greek Yogurt

Approx. 23g of protein per 8oz

The process of Greek yogurt begins the same way as regular yogurt. First, milk is heated and then cooled down to a specified fermentation temperature before bacterial cultures are added.

But, unlike regular yogurt, Greek yogurt is strained to remove the liquid whey and lactose that leaves behind a thicker yogurt. This thicker consistency also contains almost double the protein and about half the amount of carbohydrates over normal yogurt. As a probiotic as well, the good bacteria, it will help balance out the bacteria in your gut for healthier digestive system.

Cottage Cheese

Approx. 14g of protein per 0.5 cups

Making cottage cheese involves draining the cheese and leaving behind the curdle remains. This curdled cheese contains not only whey, but casein protein.

Casein protein and whey both are excellent sources of amino acids, where whey stimulates protein synthesis but digests quickly, while the casein protein digests slower giving your muscles a steady supply of the essential amino acids.

Eggs

Approx. 6g of protein per 1 egg

A near perfect muscle food with a high quantity of protein per egg. One of the easiest and best high protein foods available at the grocery store. This biological golden food possesses not only a large amount of protein for its small size but contains all of the essential amino acids your body needs.

Milk

Approx. 8g of protein per 1 cup

Milk is a reliable high protein food, with an adequate biological value. Consider some slightly higher fat milk rather than drinking two percent milk, as the extra fat helps to absorb the fat-soluble nutrients such as the Vitamin-D contained within.

Milk also contains valuable casein protein, whey, the essential amino acids, calcium, and electrolytes that are ideal for muscle growth and recovery.

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