High Protein Diet

High Protein Diet

High Protein Diet

Undoubtedly, the protein of the king of all nutrients. It provides the building blocks for enzymes and hormones, can nerve and brain cells together to communicate effectively and promotes repair and growth of muscle tissue. Each cell in the body contains protein; Life could not go on without them.

However, the protein intake is perhaps the most controversial of all nutritional issues. Unfortunately, many diets are maintained professionals on the latest research and continue to defend obsolete theories on the subject. This led to a number of myths, which in turn made as gospel by the public. Here are some of the common misconceptions about the consumption of dietary protein:

Myth: High-protein diets are fattening.

Fact: There is no doubt that excessive consumption of protein-pack on the pounds, but as the food is too many calories from carbohydrates or fat! The weight gain is determined by the law of thermodynamics: If you consume more calories than you consume, you will-will gain weight. Therefore, it is not the protein itself, caused the weight gain; it is consuming more calories. No matter what you eat, you eat too much, which ultimately end up fat.

In fact, if you were to eat a meal that contains protein, carbohydrates or fat, protein meal would cause the least amount of weight gain. You see, a large percentage of calories from protein are burned during digestion. This is called the thermic effect of food. Of all the macronutrients, protein has the highest thermic effect, calories burn, consuming about 25 percent protein. In comparison, only 15 percent of calories from carbohydrates are burned during digestion; Fat has virtually no thermal effect at all. Therefore all things are equal, a high-protein diet causes fat deposits would be less likely that is high in carbohydrates or a diet high in fat.

Furthermore, in contrast to carbohydrates, proteins stimulate no significant response to insulin. Insulin is a hormone storage. Although the main object of the blood sugar to neutralize, it is also responsible for the transport of fat in adipocytes (fat cells). When carbohydrates, the pancreas secretes insulin taken to remove the glucose from the blood. In accordance with the amounts and types of carbohydrates consumed, insulin levels can vary greatly, raising the possibility of fat storage. Since the effect of the protein on insulin secretion is negligible, the potential for reduced fat storage

In addition, protein consumption tends to increase the production of glucagon, a hormone that opposes the action of insulin. Since a primary function of glucagon is a signal to burn body fat as fuel, fat loss, rather than fat accumulation, tend to be promoted.

Myth: protein diets are harmful to the kidneys.

Fact: The metabolism of proteins leads to a complex sequence of events for the assimilation takes place. During digestion, the protein is broken down into its components, the amino acid (via a process called deamination). A byproduct of this event is the production of ammonia, a toxic substance in the body. Ammonia is, in turn, rapidly converted into urea in a relatively non-toxic substance, which is then transported to the kidneys for excretion.

In theory, a large accumulation of urea overload the kidneys, which execute at the expense of their ability vital functions. This was supported by studies of people with kidney disease existing. It is well documented that a high-protein diet uremia (kidney failure) in patients on dialysis (ie artificial kidney), while a low-protein diet helps alleviate aggravated the condition. Proteinuria and other complications were observed in this population.

However, there is no evidence that a diet rich in protein harmful effects on patients with normal renal function. Healthy kidneys are easily able to urea to filter; any excess is simply excreted in the urine. Consider the fact that in the last century millions of athletes have consumed large amounts of protein without incident. Certainly, if the diet rich in proteins causes, kidney disease, and these athletes would all be on dialysis. But in healthy individuals, not a single peer-reviewed documented kidney abnormalities due to a higher protein intake.

By the way, it is advisable to drink plenty of fluids when a high protein diet consumes. This cleanses your system and facilitates the excretion of urea in the body. For the best results, at least one gallon of water a daily intake of drinking small amounts throughout the day is recommended.

Myth: protein diets lead to excessive consumption of unhealthy saturated fats.

Fact: Most Americans get their protein from red meat and dairy products, foods that have a high proportion of saturated fatty acids. Protein sources of fat, such as bacon, meat on the bone, hard cheese, and whole milk are rich staples of the American diet. Moreover ketogenic "diet gurus" Dr. Robert Atkins as the consumption of these products touting their sustainable food choices. As a result, have the high-protein diet with fat intake artery obstruction synonymously.

However, there is no reason that a high intake of protein should consist of cholesterol-laden foods derived. There are many sources of protein contains, if at all, saturated fatty acids. Skinless chicken breasts, egg whites, and legumes are an excellent choice for protein, low in fat. The simple choice of "good" food, a diet high in protein can be maintained with minimal impact on your fat intake.

It is also important to recognize that certain fats, unsaturated fatty acids are particularly omega facilitate actually beneficial to the well, which helps the absorption of fat-soluble vitamins and the production of various hormones, cell membranes, and prostaglandins. This "essential" fatty acids can not be produced by the body and must be obtained through diet. Cold-water fish (such as salmon, mackerel, and trout), tofu and peanut butter are protein-based foods that are great sources of essential fatty acids are. Its consumption is to have a positive impact on cardiovascular health, shown to reduce the risk of several cancers.

Myth: protein diets are not necessary for athletes.

Fact: If you believe that the United States Department of Agriculture (USDA), there is no difference in the protein requirements in athletes and couch potatoes. This is reflected in the recommended daily allowance of protein, which is the same for all people, regardless of their activity level.

In contrast to the position of the USDA, studies have shown that athletes, in fact, need more protein than sedentary people. When you exercise, stocks proteins are broken down and used as fuel (through a process called gluconeogenesis). Branched-chain amino acids (BCAA), in particular, tend to move as an energy source during intense training, such as alanine and glutamine. It has been found that when athletes a low protein diet (corresponds to the recommended daily dose of protein) consuming protein synthesis in the body decreases, indicating the catabolism of muscle tissue.

Moreover, it is not advisable to take large amounts of protein in the hope that it will improve athletic performance. Subscribe to Bodybuilders often in this "more is better" philosophy and stuff themselves with food supplements and high protein content (a popular bodybuilder says that as much as 1000 grams protein a day to eat!). Unfortunately, the body has the ability to use a limited amount of protein. Once the saturation point is reached, the additional protein is not useful to the body and can be used as energy or converted into triglycerides and stored as fat. D 'is generally an optimal protein synthesis can be achieved through the consumption of one gram of protein per pound of body weight. Therefore to maximize power and performance, the 150-pound person should consume about 150 grams of protein daily.

It is also important to recognize that the protein per se has no effect on muscle growth. Unlike the different from the manufacturers of dietary supplements made claims, protein powders are not magic formulas for muscle building. You can not just expect to consume a protein shake, sit back, and watch your muscles grow. This might make a good ad copy, but not translated into reality. Only a force of intense exercise can use protein for muscle repair and to promote the development of lean muscle tissue