More reasons to eat MORE protein!
1. A recent study showed 3-fold greater effect size on fat loss in studies where only a 5% difference in protein intake was maintained:
– Clifton PM, Condo D, Keogh JB. Long term weight maintenance after advice to consume low carbohydrate, higher protein diets – A systematic review and meta analysis. Nutr Metab Cardiovasc Dis. Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35
2. When ∼40% excess calories were consumed for 56 days the groups that ate more protein INCREASED both their 24 hour energy burn and Sleep energy burn.
– George A Bray, Leanne Redman, Lilia, Effect of protein overfeeding on energy expenditure measured in a metabolic chamber
– http://ajcn.nutrition.org/content/early/2015/01/14/ajcn.114.091769.full.pdf+html
“Comment/application
The main findings were a greater decrease in fat mass in the higher-protein group compared to the lower protein group, and the higher-protein group gained lean mass while it remained basically the same in the lower-protein group. No significant between-group differences were seen in any of the exercise performance measures. This study adds to a growing body of research showing the advantage of protein intakes that are substantially higher than the current recommendations.2,8-10 However, I found the results of this study to be quite predictable since it pitted a sub-optimal amount of protein (1.2 g/kg; mean intake = 116 g) against an abundant amount (2.4 g/kg; mean intake = 245 g). What’s still missing in the current literature is a direct comparison of what’s presumed to be the upper effective limit of protein intake for muscle growth (1.8 g/kg11) with a higher amount, such as the 2.4 g/kg used in the present study.”
– AARR – Jan 2016
References:
– Longland TM, Oikawa SY Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Jan 27. pii: ajcn119339.
– Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A et al.. A high protein diet (3.4 g/kg/day) combined with a heavy resistance training program improves body composition in healthy trained men and women–a follow-up investigation. J Int Soc Sports Nutr. 2015; 12:39.
– Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010 Feb;42(2):326-37