Throughout high school, college, and dental school — times when body composition was my primary focus — it was clear that eating protein way above RDA guidelines was the way to build muscle, stay lean, and obtain the body composition I desired. The 1st half of this post will address 6 of the most common fears around eating high protein diets. The 2nd half of this post will discuss why, instead of fearing protein, you should perhaps consider eating a high protein diet. This fear is especially pronounced among ketogenic dieters where too much protein can kick you out of ketosis, or people with underlying blood sugar issues i. Might as well eat cake! However, this foundational understanding of protein metabolism will be useful in understanding all the other issues surrounding around protein. When you eat protein it gets broken down into amino acids which are absorbed into the body via amino acid transporters. The gut itself will use a lot of these amino acids, especially those found in animal foods, like glutamate, glutamine, BCAAs, threonine, cysteine, and arginine. And because the digestion of protein animal food in particular is slow you can eat a whole lot of protein in one sitting.
Strength athletes know the importance of having more muscle, and the leaner you are, the more muscle you can carry while staying at the top of your weight class. Luckily, the study of sports nutrition has revealed what are likely the three most powerful changes that you can make to your diet to drop body fat and add muscle mass. Make these changes your top three priorities when changing your diet, and the results should be quite impressive. It is worth mentioning that adding muscle and dropping body fat are probably done best separately, in distinct phases each lasting two to three months apiece. If you really need to add muscle, try two or three months of the muscle-building priorities, and one or two month of the fat loss priorities afterwards to shed some of the added fat that comes with muscle gain. If being leaner is more your goal, then just one month of eating to gain mass, followed by two months of fat loss is probably a good start. So then, to the priorities! The single most important change you can make to your diet to gain more muscle is to eat more food. Conversely, given hard training, the best tool for fat loss is to eat less! To gain muscle, eating more calories than you burn is the best strategy. This is best accomplished by eating more food rather than restricting activity. In fat loss, however, a combined approach seems to work best: eat a bit less and do more activity, whether it be lifting, cardio, or just leading a more active lifestyle.
Diet high israrel protein mije
I want to discuss a couple of interesting follow ups from the Israeli low-carb study that I posted on a couple of weeks ago. Since we got back from our trip our computers have been acting up. Our internet connection keeps drifting in and out. I finally gave up and called the cable company. The guy came out today and discovered that it was a faulty cable modem. One of the questions many people had about the Israeli study was why the recommendation to follow a vegetarian low-carb diet instead of a more meat-heavy low-carb diet?