Why Eat a Lot of Protein
Professor Tarnopolsky and colleagues conducted several studies, the most famous of which is: "Evaluation of Protein Requirements for Trained Strength Athletes".
Researchers' conclusion: For normal performance (muscle growth, increased strength indicators), strength athletes need no more than 1.76 grams of protein per kilogram of body weight per day. Yes, let's agree: from now on, I will simply write "grams per kilo", omitting the words "of body weight per day".
Basic Protein Needs of the Body
Okay, we dealt with the "gods", but what about the "mere mortals"? For muscle growth, they need 1.2-1.6 grams per kilo.
In general, balance in the body is observed if you consume approximately 0.8-0.85 grams of protein per kilo: there will be no muscle tissue growth, but there will be no decrease either.
So why do we need to eat a lot of protein, if at all?
Weight Loss
If you want to lose fat—not necessarily for competition, but just for yourself—you should increase protein intake to 3-4 grams per kilo per day. Naturally, with a corresponding decrease in daily carbohydrate intake.
The thing is, protein in physically active people cannot even theoretically be stored under the skin as fat, and an increased amount of protein in the diet stimulates growth hormone secretion.
Moreover, protein has a thermic effect higher than that of carbohydrates and fats—meaning more energy is spent to digest one gram of protein. Even if it enters your body as a protein shake.
By the way: this very protein shake should be consumed before training and shortly before bed—this way, fat "burning" will go even better.
Age
Protein needs increase after 45-50 years, and men and women who reach 65 years should increase their daily protein intake to at least two, if not two and a half grams per day.
This will help avoid sarcopenia—the gradual loss of muscle volume and strength. It is best to combine increased protein intake with physical activity.
Protein for Optimizing Health
A diet with a high protein content and reduced carbohydrate content (55% protein, 30% carbohydrates, and 15% fats) is generally healthier: it reduces insulin resistance, thereby lowering the risk of developing metabolic syndrome and diabetes.
Additionally, such a diet helps increase high-density lipoprotein levels ("good" cholesterol), which positively affects heart and vascular health.
Professional Sports and High Protein Intake
And we must not forget to pay at least some attention to "chemists". The last phrase of the previous section applies fully to them—during a course of androgenic anabolic steroids, the level of high-density lipoproteins decreases significantly.
But that's not all: a body supported by "pharma" more effectively absorbs and uses amino acids, so "chemically enhanced" athletes need slightly more protein for muscle growth.
But "more" doesn't mean the 6-7 grams per kilo that some "pros" try to stuff themselves with by any means, but rather 2.5-3 grams. This can be increased to four grams during the "cutting" period.
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Conclusion
The conclusion from all that has been said is this: in most cases, you don't need to eat more than one and a half, maximum—two grams of protein per kilogram of body weight per day. Above, I have listed the cases when you might need more of this macronutrient.
But even if they apply to you, remember: 4 grams per kilo is the absolute limit; you definitely shouldn't go higher.
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