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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Protein, along with carbs and fats, is a macronutrient that your body needs for energy. In scientific terms, protein is a series of amino acids attached together by peptide links – and these amino acids are the primary source of nitrogen in your body! When your body has a positive nitrogen balance, it is able to grow and repair your muscles with ease.

Aside from building muscles, protein can help preserve muscle tissue, maintain proper hormone levels, maintain your body’s immune system, balance PH levels in the blood and act as an energy source when your body is low on carbohydrates.

With all of these benefits it’s no wonder that in this day in age, protein-rich foods aren’t hard to come by. Take a walk through your local grocery store and you’re bound to find some sort of food that can satisfy your protein needs!

However, getting the right amount protein in your diet requires a whole lot of solid foods – and getting all of your protein through these solid foods isn’t always easy.

If you don’t have time to meal prep to ensure you’re filling up on the correct amount of protein each and every day – then protein supplementation is your answer.

But with so many different types of protein supplements on the market nowadays, how are you supposed to know which ones are the best?
Follow our guide to the Best Sources of Protein Supplementation and find out which types of protein supplements you should be taking:

Whey Protein Powder

When you hear someone mention “protein powder”, it is likely that whey protein comes to mind. Whey protein is the most common, and probably the cheapest protein supplement on the market today.

What is whey exactly? Whey protein is removed from whey – the liquid component of milk that is isolated during the production of cheese. The best example of this is the liquid you might find when you open a fresh container of yogurt!

After being separated during the production of cheese, whey is processed into whey protein – a powder supplement.

Whey protein is both fast and easy to digest, and offers all 9 essential amino acids that your body needs! In fact, whey protein has the highest Biological Value (BV) score possible and is ranked the highest for its Protein Digestibility Corrected Amino Acid Score (PCCAAS). This means that not only does whey offer nitrogen your body can use for protein synthesis, but it has the most concentration of essential amino acids compared to its digestibility.

Studies have shown that whey protein can help you increase your strength, gain muscle and lose body fat if consumed properly.

This protein supplement is offered in three main forms, each with its own advantages; concentrate, isolate and hydrolysate. It is most effective one hour before a workout, immediately after a workout, or first thing in the morning due to its quick bursts of protein synthesis.

Casein Protein Powder

Casein protein is one of two proteins that compose the dairy protein – the other being whey protein. It is relatively insoluble which results in a slower rate of digestion and a steady release of amino acids into circulation.

Studies have proven casein protein to have a long-lasting effect that is attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood.

This protein is ideal to use in a protein shake before bed because it maintains an anti-carbolic environment while you sleep.

Casein protein can be used alone or in combination with whey protein as they have unique, but complementary effects on your body.

Soy Protein Powder

Soy protein has been used for decades but has only recently increased in popularity in light of its health benefits. Originally used as an ingredient in a variety of foods due to its functional properties of emulsification and texturizing, soy protein has been proven to prevent heart problems and reduce the risk of cancer.

Soy is a plant based protein that contains all of your essential amino acids. Studies have shown soy protein to be comparable to whey protein – and superior to casein protein –  in regards to muscle growth following an acute bout of resistance exercise.

However, despite its benefits soy protein should be consumed in moderation as the high doses have been linked to reducing testosterone levels in men – while isoflavones found in soy can skew hormone levels if consumed too frequently.

Hemp Protein Powder

Hemp protein is a protein made by grinding the hemp seeds of the Cannabis Sativa plant. Despite the relation of the cannabis plant to the manufacturing of marijuana, hemp protein is free of THC and is not produced from the same variety of Cannabis sativa as marijuana. Therefore, you cannot get “high” from consuming hemp protein.

Hemp itself is an excellent source of natural organic proteins and offers all 20 amino acids including the nine essential amino acids. Hemp seeds are often considered a superfood as they are rich is polyunsaturated fatty acids including omega 3’s which can help prevent heart disease and fight symptoms of depression.

Hemp protein is plant-based and highly digestible however, due to its high fat content and high calorie count it is not recommended if your ultimate goal is weight loss.

Egg Protein Powder

Egg-based protein powders are made using egg white protein.  As egg-based protein powders do not contain any egg yolk, they are considered to be low in fat and cholesterol free. These powders are also lactose-free, making them an excellent substitution for dairy products.

In regards to protein content, egg-based proteins contain approximately 25 grams of protein per 30-gram serving making them comparable to whey and casein protein. However, unlike whey and casein proteins – that digest at fast and slow speeds – egg-based protein digests at a moderate speed. This means it will keep your protein needs satisfied longer than if you consume whey protein on its own.

Protein is necessary for anyone looking to lead a healthy lifestyle. But remember, just because protein powders and shake supplements may be the most convenient way to ensure you reach your daily protein intake, they aren’t always the best option. Be sure to continue to consume solid foods along with your protein regime to nourish your body with the vital nutrients it needs to thrive. Build your diet with a base of solid foods and incorporate protein supplements when its healthy and convenient!

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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.

Casein protein  is derived from cow’s milk. Approximately 80% of the total protein found in this bovine creature’s milk is Casein, while the corresponding 20% is Whey protein. Casein is most effectively digested when it is mixed, as a powder, with a drinkable liquid. Today, I’m going to tell you when and why you should be consuming this powerful protein, so that you can Add Lean Muscle and Drop Unwanted Body Fat.

Amino Acid Profile & L-Glutamine

Casein is extremely rich in animo acids, especially L-Glutamine. L-Glutamine is one of the most abundant amino acids floating throughout your bloodstream. It is essential in the; repairing and growing of muscle, boosting of the body’s Metabolism, increasing brain functionality, gastrointestinal health and last but not least…it is a proven cancer fighting amino acid! (source)

There are a LOT of other amino acids found in Casein protein. Here is a list, and the approximate percentage of the most common amino acids found in this milk-based protein…(source)

• Glutamine @ 20.2%
• Proline @ 10.2%
• Leucine @ 8.3%
• Lysine @ 7.4%
• Valine @ 6.5%
• Aspartic Acid @ 6.4%
• Serine @ 5.7%
• Tyrosine @ 5.7%

Slow Burning Protein = Leaner Body

Casein is one of the most insoluble powdered proteins found on the market today. (source) This means it is more difficult for the body to absorb Casein. This results in slower digestion, and ultimately a slower release of this protein’s animo acids. This is good news for anybody who is looking for a slow and sustainable release of amino’s into the bloodstream. Having a gradual release of amino’s, results in the body obtaining a Positive Nitrogen Balance.

Positive Nitrogen Balance = Good Times for Muscle Repair & Growth

Having a Positive Nitrogen Balance simply means that your body is taking in more nitrogen than it is excreting. (source) This puts you in an “anabolic state.” When this happens there is a natural increase in your Metabolism, an increased rate of muscle repair and growth…as well as an elevated sense of well-being. So if your goal is to Increase Lean Muscle and Decrease Body Fat, and generally feel better about your life…then I suggest you start adding some Casein to your diet!

Best Time To Take Casein?

The best time to take Casein is right before you hit the sack. There are multiple studies showing that ingesting Casein before you sleep gives your body the animo acid release it needs, in order to Grow Muscle and Burn off unwanted Body Fat. This anabolic process is even more decisive if you exercise during the day, and then consume Casein right before bedtime. (source)

While you are sleeping, your body gets a chance to stop moving and exclusively focus on tissue, skeletal, and muscle repair and growth. In order for this process to work effectively though, your body needs to have a Positive Nitrogen Balance. It also must have enough quality protein, in the form of amino acids…circulating throughout your bloodstream. This is easily solved by supplementing Casein before you sleep.

How much to Casein to take?

Studies shows that 40 grams of Casein protein right before bedtime is optimal, in order to “display a robust increase in muscle protein synthesis rates throughout overnight sleep.” (source) This suggested amount is for the average adult, around 35 years of age.

The physiological reality of the human body, is that we need more protein to sustain our lean muscle mass as we age. The biology of this is true during the day, as well as during the recovery and growth cycle that happens while you are fast asleep. Adding an additional 1 to 2 grams of Casein for every 5 years of age, after you turn 35…will help your body with its maturing protein needs. This will ensure your body has enough Casein to effectively heal and grow your muscles, while you sleep. No matter your age!

Start with a Shake Tonight!

If you normally eat a meal right before you go to sleep, then I would suggest holding off on consuming 40 grams of Casein before you hit the hay. Ideally you want to have 2-3 hours between a meal and your nightly Casein protein shake. Having said that…I would suggest you start adding Casein to your daily bedtime regiment tonight!

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Whey protein is also a rich source of Branch Chain Amino Acids (BCAAs), which promote the synthesis of muscle protein. Because of the many positive bioactivities of these proteins, and its high concentration of vitamins and minerals, whey is commonly promoted in sports nutrition.

Whether you are trying to lean out while preserving muscle mass or bulk up, meeting your daily protein mark is important for the overall success of your health and fitness goals. When browsing through various protein options, it is important to be aware that there are three main forms of whey protein that offer varying advantages: concentrate, isolate, and hydrolysate.

This article will cover the basic science behind each formula and provide advice on which whey supplement may be best for your personal fitness goals.

Whey Concentrate

Whey protein concentrate is the least processed form of whey protein on the market. Following the removal of coagulation and curd in cheese manufacturing, whey protein is leftover in the form of a translucent milk product. From this liquid, the whey proteins are purified and separated to create the supplement. Whey concentrate undergoes minimal processing thereafter to remove some water, lactose, minerals, and ash, but compared isolate and hydrolysate, this is still the most untreated form of whey. In general, whey concentrate offers between 25-89% protein, 10-55% lactose, and 2-10% milk fat.

Advantages of Whey Concentrate?

Some of the greatest advantages of whey protein include its high concentration of biologically active ingredients, its general affordability, and better taste. Because whey concentrate undergoes minimal processing, it retains many of its biologically active ingredients and manufacturing costs can be kept down. Further, since whey concentrate has the highest concentration of milk and fats, many prefer the taste of this form of the supplement over that of whey protein isolate or hydrolysate.

Disadvantages of Whey Concentrate?

The biggest disadvantage of whey concentrate compared to the other forms of the supplement, is that it can be harder to digest, and may cause irritation—especially for those who are lactose intolerant. This form of the protein also takes the longest time to absorb and offers the lowest concentration of protein between the three forms.

NOTE: Most whey protein supplements are a combination of whey isolates and whey concentrate. Why? Because concentrates are cheaper. They basically use it as filler and add some isolates so they can market them. Either way, depending on the product you can still get a good quality protein within the blends, but it will probably come down to personal preference.

Whey Isolate 

Whey Isolate is the purest source of whey protein, as it undergoes significantly more processing than whey concentrate to remove most lactose, fats, carbohydrates, and cholesterol. In fact, whey protein isolate consists of at least 90% protein, and less than 1% lactose and fats. This means that each dose of whey isolate offers more protein and fewer calories per dose, compared to whey concentrate.

Advantages of Whey Isolate?

Because most of the lactose is removed from whey isolate, users report far less digestive problems with this form of the protein compared to whey concentrate. Even those who are lactose intolerant can generally take this form of the supplement with virtually no discomfort, as the formula consists of only 0.5% lactose. Another advantage of whey isolate compared to concentrate is that you get more protein and fewer calories per serving.

Disadvantages of Whey Isolate?

Because whey isolate is a purer form than whey concentrate, the additional processing causes manufacturing costs to rise, making it more expensive (but still more affordable than hydrolysate). In addition, though this form of the protein can be digested faster than whey concentrate, it is still slower to digest than whey hydrolysate.

Hydrolyzed Whey (Hydrolysate)

Whey hydrolysate is the most highly processed form of the protein currently available, and it is also the smallest and fastest to digest. Creating this form of the protein involves breaking down the formula by exposing the protein to high heat, enzymes, or acid that break apart the bonds connecting amino acids. By doing this, hydrolysed whey protein becomes the most easily digestible and fastest absorbing whey protein on the market.

Thinking of using a Hydrolyzed Whey? I reccomend Optimum Nutrition’s Hydro Whey.

Advantages of Whey Hydrolysate?

The process of creating whey protein hydrolysate breaks down the particulate size so that it is the easiest form of the protein to digest, and the fastest to absorb. In fact, whey hydrolysate is even used in baby formula because of its fast-acting power and lack of allergenic epitopes.

Disadvantages of Whey Hydrolysate?

Whey hydrolysate undergoes the most rigorous processing, causing it to lose some of the nutritional content found in concentrate and isolate. In addition, the processing method often makes the formula taste bitter—but this can be corrected with additives. This is also the most expensive form of whey protein available.

Whey Protein: Losing Weight vs Bulking

If pressed for a recommendation, I’d suggest that those trying to cut weight should stick to whey hydrolysate, while those trying to gain should consume a whey isolate or concentrate. Though whey concentrate generally tastes better and is more affordable, the other two forms may be more effective to reach fitness goals, as whey concentrate is slow to digest and offers a relatively low protein concentration.

In general, all three forms of whey are beneficial supplements that can help synthesize muscle protein and repair tissues, but depending on your personal fitness goals, one form may be the better catalyst for your success.

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