Generally speaking, it is reasonable to take 1.6g ~ 2.3g protein per kilogram of body weight every day.
But what if you eat too much? Will there be more benefits, more conducive to muscle gain, or will it hurt the kidney as many people think?
At present, when it comes to diet for reducing weight and fat, the usual thinking is to adjust and reduce the intake of carbohydrate and fat, and increase the intake of protein.
Some people think that protein also has calories, and excessive intake of protein will also lead to excessive calories, which will lead to increased body fat.
Actually, it's not like this.
In a report in the International Journal of Sports Nutrition 20 14, the subjects adopted a high-protein diet within eight weeks, while the intake of carbohydrates and fats remained unchanged. The results show that their weight has increased, but their fat has not increased significantly. That is to say, the increase is basically muscle.
The interesting thing about the experiment is that the group with high intake of protein needs to consume 4.4 grams of protein per kilogram of body weight every day, that is, an adult weighing 80 kilograms needs to consume 352 grams of protein. The other group is protein, which is less, with an average of 307 grams a day, but it is also a high intake.
However, the most surprising part of the data is not the number of protein, but the total calorie intake.
People with high protein consume 800 kilocalories more than their previous average intake every day. But after eight weeks, their weight only increased by 1.6 kg, and most of the increase was muscle, not fat.
What does this result mean?
0 1. Not all calories are the same.
If you look at this experiment carefully, you will find that each nutrient has different functions.
Excess carbohydrates and fats will be stored in the form of fat. Protein, on the other hand, is even more magical, and is rarely regarded as surplus energy, because the body mainly uses it to increase muscles.
02. protein, "Digestion 1000, minus 300".
And to metabolize protein, you need a lot of calories (that is, the thermal effect of food). Therefore, the body will think it is best not to digest protein, because digesting protein requires the body to consume more energy.
Digesting protein may offset 35% of its own heat production. Digestion of fat and carbohydrate can only offset 15% and 5% of calories respectively.
In other words, eating protein can only absorb 65% of the same food calories, eating fat can only absorb 85%, and eating carbohydrates can only absorb 95%.
Therefore, the higher the intake of protein, the more calories it consumes. In fact, the less calories you absorb, the slimmer your body looks.
03. A high-protein diet helps to keep body fat low.
Studies show that the intake of protein has a greater impact on body fat.
20 12 reported that low body fat is closely related to the intake of protein. At the same time, there is no obvious correlation between the intake of protein and the increase of fat.
The researchers made further experiments. They think that in the experiment of 20 14 just mentioned, the body fat of the subjects didn't change much, not because the intake of protein was not enough, but probably because the subjects didn't receive proper training.
Therefore, in 20 15 years, they conducted another experiment to compare the intake of 2.3 grams of protein per kilogram of body weight with that of 3.4 grams of protein. Both of them are combined with a training plan five times a week.
The results showed that the group with high intake of protein did not gain weight, while the group with low intake gained weight. The muscle mass of both groups increased, but the difference was not obvious.
However, there was a significant difference in fat content between the two groups. The group with lower intake of protein only lost 0.3kg of fat. However, in the group with higher intake of protein, the fat decreased significantly 1.6 kg.
The average body fat of low protein intake group decreased from 20.2% to 65438 09.6%, and that of high protein intake group decreased from 65438 08.3% to 65438 05.9%.
Both groups ate much more calories than usual. When they eat high protein, they will lose fat without gaining weight.
04. protein ate too much, so be careful to get better.
So, let's go back to the question we asked at the beginning-does taking a lot of protein affect people's health?
Taking a large amount of protein, combined with an effective training program, will not harm your health, but will promote muscle growth and reduce fat, as long as you have enough training.
Some people may ask, is it really safe for protein to eat too much?
A study of 20 15 showed the effects of protein intake on various health indicators, such as glomerular filtration rate and creatinine. It is found that high protein has no effect on these indexes, but this is only based on 8 weeks of experiments, and the long-term effect is unknown. If you have related health risks, please treat these research results with caution, and it is best to consult a doctor and a nutrition expert first.
Nevertheless, from the editor's point of view, according to a lot of long-term practical experience of bodybuilders, protein still recommends the range of .6 ~ 2.3 grams per kilogram/kloc-0.
Because this intake has not caused diseases on a large scale at present, and it can achieve great results. We don't need to do experiments on ourselves.
Just remember, if you are healthy, high protein intake will not bring health risks.