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Most of us have heard that high protein diets cause bone loss and kidney damage… where does this idea come from and is there any truth to it??
This is the first episode of a new series I’ll be doing on the channel called Myth Bust Monday! I hope you guys enjoy and let me know if there is any common myth or topic you’d like to hear me cover in the comments. Happy new year!!
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Is eating a high protein diet safe for your kidneys, liver and heart? Here’s what the latest research has to say on the topic.
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Research on high protein diets and safety:
Latest one from Jose Antonio: https://www.hindawi.com/journals/jnme/2016/9104792/
Protein and amino acid requirements in human nutrition – World Health Organization Report http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
There’s been a decent amount of research on high protein intakes and so far what we can say is that: In the context that you have healthy kidneys, liver and heart there’s no negative health effects from a higher protein intake in your diet.
Moreover, high protein diets don’t cause damage to kidneys, liver or heart in healthy individuals.
Latest research from Jose Antonio and his team has shown that over a year long period even going up to 3.3 grams per kg in daily protein intake is completely fine.
It’s great to have such a long study looking at active individuals and athletes as these are the populations that will most likely aim for a higher protein intake.
Sadly, there’s still a lot of myths out there and a lot of sources claiming that high protein diets are harmful for health. Individuals claiming that high protein diets are harmful for health often quote observational research and fall into the trap of a confirmation bias through weak correlations present in this research.
Claims that high protein diets cause damaging health effects are not supported by the current body of evidence looking at the randomized controlled trials we have available.
If you’re someone who has health issues related to kidneys and impaired renal function it’s a good idea to consult with a registered dietitian about your protein intake.
However, in the context that you’re a healthy individual following a healthy diet plan there’s no evidence suggesting that you should worry about increasing your protein intake.
As a general recommendation, anywhere in the range of 2-3 grams per kg of Fat Free Mass or about 1 – 1.2 grams per lbs of FFM in protein per day is a good target to aim at if you’re interested in maximizing muscle growth and lean muscle retention.
If you’re looking to get getting shredded one of the best sources for protein intake is the review by Eric Helms over at https://www.ncbi.nlm.nih.gov/pubmed/24092765
Final note: If your goal is to build muscle it’s a good idea to base the majority of your protein intake on high quality sources rich in the amino acid leucine.
A good target to aim at is a minimum of 25-30 grams of high quality protein per serving which would yield about 2-3 grams of leucine.
For those on a plant-based diet a great source of leucine is powdered pea protein.
As always, post your questions in the comments below.
Talk soon, Mario
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When considering protein intake (not to mention any number of other topics), don’t just trust one source of information. What I mean is, look at the research, but don’t just take every protein study at face value, because so many of them contradict each other. As a scientist, I’ve learned how to interpret data, taking into account the physical state of the subjects (ie, trained versus untrained), the type of training program followed during the experiment, and a host of other important details and limitations in a given study.
In addition to the research, consider actual results you’ve experienced personally as well as results achieved by others. So many “experts” in this field won’t take any results seriously unless they’re published in peer-reviewed journals. Trust me, I like the journals. I subscribe to them, I’ve been published in them and I’ll continue to support them. But when I bump my personal protein intake from 1 gram per pound per day up to 1.5 grams per pound per day and see great results in size, strength and fat loss, I take that into account. And when I get the exact same feedback from hundreds of thousands of individuals bumping up their protein the same way and getting bigger, stronger and leaner as well, I’m sold.
In the case of high protein diets, specifically 1.5 grams per pound daily, the debate is over. Research proves it works, and so do the results we see every day by hard-training individuals following this recommendation.
Taking in 1.5 grams not only works better than 1 gram for building size, but it also helps burn more fat. Case closed.
I get asked all the time what I eat to maintain my weight so here’s a look at what’s inside my fridge. Meal prep, high protein, healthy snacks you name it, my fridge has it!
Doing a little self experimentation by spending 1 month eating a plant based diet and then 1 month eating a high fat, high protein, low carbohydrate diet
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In this video, Fitness Model Troy Adashun takes you on a trip to the local grocery store to pick out the best high protein foods. Foods high in protein are a vital part to any bodybuilding diet, and he is going to help you select food high in protein at your local grocery store.
Foods high in protein serve dual purposes as they help you build muscle and burn fat. It is really important to incorporate as many foods high in protein as possible into your diet to get a wide range of amino acids and muscle-building protein.
Troy shows you his favorite protein-rich foods at his local grocery store and gives you a nice list of high protein foods that you can take to your local grocery store to help you with your protein shopping!
Let’s dive into the list of high protein foods.
Foods High In Protein: High Protein Food List
5:53 – Fat-Free Chicken Breasts
Out of all the protein-rich foods, fat-free chicken breasts may be the most popular bodybuilding staple on this list.
Chicken breasts are one of the best high protein foods because they are really lean and they provide you with tons of high-quality protein.
7:54 – Lean Ground Beef (90 percent or more)
We all know that beef is one of the best high protein foods, but you have to be careful of the fat content. That is why you should pick out lean ground beef that is 90 percent or more lean. Lean ground beef is a perfect choice for protein-rich foods.
7:42 – Ground Bison/Grass-Fed Beef
If you don’t mind spending a little more money, you should enjoy some ground bison or grass-fed beef. These are one of the best protein-rich foods because they are both high in zinc and muscle-building creatine. Out of all the foods high in protein on the list, grass-fed beef or bison may be the best muscle builder because of the great array of amino acids, zinc, and creatine.
8:11 – Fat-Free Turkey
Fat-free turkey is an excellent high protein food. This stuff is pure protein and is so easy to make. If you want an easy and convenient food high in protein that will help you pack on muscle mass, you should make sure to pick up some fat-free turkey. Both fat-free deli turkey and fat-free ground turkey are excellent high protein foods.
0:51 – Egg Whites/Egg Beaters
Egg whites and egg beaters are great choices. They should be on your grocery store list of high protein foods because they make the perfect choice for breakfast and an anytime muscle-building snack.
Additional High Protein Foods List:
8:42 – All Kinds of Fish (Tilapia, Salmon, Trout, Swai, any white fish)
Pork Chops (Make sure to trim the fat)
1:34 – Fat Free Greek Yogurt
1:09 – Cottage Cheese
That should give you a great list of food high in protein! Make sure to check out the video to watch Troy pick out high protein foods at his local grocery store!
Read the full article on Weight Gain Network: http://www.weightgainnetwork.com/weight-gain-diets/high-protein-foods-grocery-store-shopping-with-a-fitness-model.php
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Published on Oct 8, 2014
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What we ate back in the day with High Protein and Low carbs and still made gains http://bit.ly/1aLFby9.
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http://fatlossexpert.org/high-protein-foods Weight Loss Tips You’ll Wish You’d Heard Sooner When you try to shed pounds, it is critical that you do not give …
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