Now is a good time to talk about protein, that nutrient that is so important for muscle growth and fat loss. But how do you know if protein is making you gain or lose weight? While protein is often touted for its weight loss benefits, it can also contribute to weight gain by helping the body build and maintain muscle mass. In this article I propose to answer all your questions related to proteins and weight gain.
How does protein help lose weight?
Protein is an essential macronutrient that plays a critical role in metabolic health (blood sugar levels, triglycerides, cholesterol, blood pressure, waist circumference) and many other metabolism-related body functions.(1). Here are some examples of how these important nutrients can help you lose fat, if that's your goal:
Increases satiety
Protein helps you feel full after a meal(2)This reduces the risk of overeating or food cravings throughout the day.
Protein has the ability to make us feel full because it is harder to digest than carbohydrates and fats. They stimulate the production of certain satiety hormones, such as leptin and ghrelin, which send messages to the brain that we are full. In addition, protein takes longer to leave the stomach, which also helps us feel full longer.
Eating protein early in the day, such as at breakfast, can be an effective strategy to increase satiety and reduce cravings.
Improves insulin resistance
Proteins have an “insulin effect”(3)In other words, they encourage the release of insulin from the pancreas to help remove glucose (sugar) from the blood.
Thus, proteins can help stabilize blood sugar by preventing insulin spikes. Reduced insulin spikes translate to more consistent energy levels and reduced food cravings throughout the day.
Improves the thermal effect of food
The thermic effect of food is the amount of energy your body needs to digest, absorb, metabolize and store the food you eat(4). Protein has a higher thermic effect than carbohydrates and fat because your body has to work harder to break it down and digest it, which results in you using more energy and burning more calories.
Protein is a macronutrient that provides 4 calories per gram. About 20% of calories consumed from protein are lost as heat, compared to 5% from carbohydrates.
Comparing a high-carb, low-protein diet to a high-protein, low-carb diet (for people eating the same amount of calories), the protein group burned about 300 calories more each day.
Therefore, eating more protein while reducing your carbohydrate intake is a sure way to burn more fat.
Stimulates muscle protein synthesis
Protein can help you lose fat by stimulating muscle protein synthesis, a metabolic process that plays a vital role in building and maintaining muscle mass. Research(5) Eating at least 20 grams of high-quality protein at three-hour intervals throughout the day has been shown to be optimal for promoting muscle protein synthesis and fat burning.
The type of protein you eat affects your weight loss goals. Whey protein (milk protein) has been linked to a better feeling of fullness(6)To create a healthier body(7)To reduce cardiovascular risk factors(8) And greater weight loss(9) From other sources of protein.
How does protein help build muscle?
Helps repair, build and maintain muscle mass
This has been proven(10) Protein-rich diets promote increased muscle mass when combined with exercise training(11)Prevent loss of muscle mass during calorie restriction and reduce the natural loss of muscle mass that occurs with aging(12).
If your goal is to gain muscle mass, pair protein with healthy carbohydrates. Complex carbohydrates found in fruits, vegetables, whole grains and legumes give you the energy you need to exercise, while protein helps repair and build muscle. In fact, your body won't have the energy to let the protein do its job without eating enough carbohydrates. Additionally, the combination of these two macronutrients helps stabilize blood sugar levels when taken simultaneously.
However, if you are trying to lose weight and burn fat, you will need to increase your protein intake while reducing carbohydrates. Traditional diets are typically low in fat and contain macronutrients of approximately 50% carbohydrates, 20% protein, and 30% fat. To lose weight, these proportions can be adjusted to 10-30% carbohydrates, 40-50% proteins, and 30-40% fats.
Helps you gain strength
If you do resistance training regularly, increasing your daily protein intake can increase your total muscle mass and muscle strength.(13).
Proteins are made up of 20 amino acids (the building blocks of proteins). Nine of them are essential, meaning your body does not produce them and must obtain them through diet. The amino acid leucine plays an important role in muscle growth. Leucine is one of three branched-chain amino acids (BCAAs) (the other two are valine and isoleucine) that are broken down in muscle tissue.(14) It is not in the liver like other essential amino acids.
When you eat high-quality protein that contains sufficient amounts of leucine, you activate the body's muscle building process for five to six hours.
How much protein should you eat daily?
Currently, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (g/kg/bw).(15)Regardless of your age, gender, weight and activity level. However, if you are an athletic person looking to gain muscle or lose fat, you will need more protein than the daily recommended amount to achieve your goals.
There is no single model for determining protein intake. In fact, the amount you need depends on several factors, including your age, weight, and level of physical activity. However, the American College of Sports Medicine (ACSM) recommends that athletes and active people increase their daily protein intake to between 1.2 and 2.0 g/kg/body weight.(16). For most people, this means consuming at least 120 grams of protein per day.
Is it possible to eat too much protein?
As with your daily protein needs, “safe” amounts of protein you can consume depend on your individual needs. A healthy adult can generally consume up to 2.0 g/kg body weight per day without experiencing side effects. However, chronic protein consumption of more than 2.0 g/kg body weight per day can cause health problems in some people, such as:
- Abdominal discomfort (indigestion, gas, bloating);
- tired ;
- drying;
- nausea;
- headache ;
- Diarrhea.
If you have kidney health problems, such as chronic kidney disease, you need to pay attention to your protein intake(17)Because excess protein can lead to a buildup of waste in the blood and your kidneys may not be able to remove all of this extra waste.
The best sources of protein
In no particular order, here is a list of high-quality protein sources you can incorporate into your diet to gain muscle and lose fat:
Eggs (6g/serving) Eggs are an excellent source of complete protein, dense nutrients, and easy to digest. They are also a good source of selenium and vitamin D, which are difficult to obtain through the diet. In addition, eggs are high in the amino acid leucine (one egg provides about 500 milligrams), which is essential for building muscle.
Protein powder (25-30 g/serving) Look for a high-quality protein powder that provides at least 25 to 30 grams of protein and 2 to 3 grams of leucine per serving, is tested by an independent laboratory, contains no artificial sweeteners or preservatives, and contains as few ingredients as Possibility. Whey is a good choice because it is a complete protein (meaning it contains adequate amounts of all nine essential amino acids).
Legumes (~8 g/serving) : Lentils, beans and peas are nutritional wonders that are not only high-quality, low-fat, cholesterol-free sources of plant protein, they are also rich in fiber, healthy carbohydrates, B vitamins and minerals.
Quinoa (8 g/serving) : Another source of complete plant protein, quinoa is gluten-free and provides a large number of essential nutrients, such as minerals, vitamins, dietary fiber, and high-quality carbohydrates.
Chia seeds (5 g/serving) These small but vital seeds provide a variety of amino acids as well as vitamins, minerals, fiber and omega-3 fatty acids.
Soy (~10 g/serving) : Foods like tofu, tempeh, and edamame are excellent sources of complete plant protein that may reduce the risk of chronic diseases, including heart disease.
Does protein promote fat or muscle gain?
Protein by itself does not make you fat or gain muscle. Although they promote muscle growth and repair, consuming them as part of a calorie surplus leads to weight gain. However, since protein has a higher thermic effect than carbohydrates, a diet higher in protein and lower in carbohydrates will help with fat loss in weight loss diets.
Do proteins allow you to gain weight without exercising?
The main factor in weight gain is eating too many calories, not protein.
How to use protein powder to gain weight?
Protein powder can be used any time of the day to get the quick and convenient protein boost your body needs for muscle protein synthesis. Usually, people drink a protein shake or juice after exercise to speed up their recovery. Protein powder can also be added to various recipes to increase the protein content of common foods.
What to remember
Protein is a powerful macronutrient that plays an essential role in many metabolic functions, including muscle growth and weight control. Consuming a wide variety of high-quality protein sources can help you achieve your health and fitness goals. Consult your doctor or dietitian if you want to learn more or have other questions about your protein intake.
How to use protein to gain muscle and lose fat?
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