Why you need to eat proteins. You starving dieters! Menu for fast weight loss on a protein diet, benefits and contraindications What will happen if you eat only proteins

27.11.2020

Proteins (also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Entering the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, you cannot avoid using them for too long.

Modern dietetics has adopted the ability of these high molecular weight compounds to instantly digest and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt by leaps and bounds and at the same time form a beautiful, relief figure, as they activate the growth of muscle mass during sports. They deserve to be paid close attention to.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly put things in order in the body, which will eventually result in a loss of extra pounds. The mechanism of losing weight in this case has long been scientifically proven:

there is an effective cleansing of the body of toxins, toxins and other harmful substances that prevent many organs from functioning fully;
strengthening the heart and blood vessels by lowering blood sugar;
normalization of insulin work, which leads to intensive burning of glucose absorbed by the muscles;
control water balance in the body, the elimination of excess fluid, which is often the main cause of high weight;
muscle support in tone, which leads to weight loss, since only adipose tissues are burned, and there is no loss of nutrients;
improving metabolism, which is necessary for losing weight;
decreased appetite, dulling the feeling of hunger due to the long digestion of protein products.

In addition to losing weight, as a bonus, the protein foods within the framework will have a positive effect on a wide variety of organs and systems of the body. Therefore, on the way out of such fasting, you will feel great.

If you want to know more precisely what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.

A distinctive feature of proteins is that, once they enter the body, they are not deposited as fats on the sides and are not converted into energy, like carbohydrates. All of them go to the restoration of organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein foods for weight loss and what are their main sources.

Kinds

Protein foods can be animal or vegetable origin... Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

Animals

Protein products of animal origin are quickly digestible, but at the same time they contain a lot of fat, so not all of them are ideal for losing weight. If you choose meat, then within the framework of any diet chicken, turkey, rabbit meat are allowed, but pork and lamb are prohibited. If it is milk, it should be either fat-free or with a minimum percentage fat.

Vegetable

Protein products of plant origin are absorbed by the body much slower and worse than animals. However, they are good for weight loss in that they contain virtually no fat.

The following table will give you approximate lists of protein products of these two groups:

For health and wellness as part of the diet, you need to eat both types. Therefore, a list of protein foods for weight loss will be useful to you, indicating the protein content in them against the background of fats and carbohydrates.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of weight loss products, you need to consider the following factors:

not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there is much more protein in pork;
their calorie content: if you eat a piece of goose rich in protein, after that you have to work out well in the gym to spend the 319 kcal it contains.

Therefore, always refer to the table below if you plan to lose weight using protein products. It takes into account both of these factors.

Meat, offal, egg

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or calories, so they are not suitable for losing weight. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein foods for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which includes many names. So a protein-based diet cannot be monotonous and boring. Well, those who dream of achieving record results should lean on foods in which the amount of protein is simply off scale and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during your diet.

Eggs

Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

Low fat kefir

The main protein product for any weight loss system. The protein it contains is easy to digest with the lowest total calories. Improves digestion, rid the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial features of this protein product formed the basis of a kefir diet (as an example,).

Cottage cheese

A protein product that is very quickly digestible. Provides a feeling of fullness for a long time, which has a positive effect on weight loss. Maintains nails, bones, teeth in good condition. Protein content - 20 gr.

Natural yoghurt

For weight loss, only a natural protein product is suitable without dyes, sweeteners and other additives. This yoghurt will last no more than 3 weeks.

Milk

Compared to meat and fish, milk is in this rating higher, as it contains protein, which is absorbed by the body much better. At the same time, it will not work to lose weight on milk alone, since it does not quite well affect the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

Meat

First, there is chicken breast. 200 g of meat contains about 40 g of protein, 2 g of fat, 200 kcal. An irreplaceable protein product for weight loss. Secondly, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white chicken meat for a variety of diet in the process of losing weight.

A fish

The best protein product is salmon fillet. Contains fats, but much more protein, as well as omega 3 acids. For weight loss, it is worth pampering yourself with such a tasty morsel twice a week.

Legumes

These are plant-based protein foods that are able to maintain healthy muscle mass even in the process of fast weight loss. In addition, they provide a long-lasting and pleasant feeling of fullness, so you will not be hungry.

Protein Powder / Shake

Always keep this top protein nutrition for weight loss in front of your eyes, making up the menu. After all, it is these products that should be included in recipes, thanks to which any diet will seem like a holiday, and not a test.

Dish recipes

We invite you to try to cook various dishes from protein products: there are recipes for soups, salads and the second. With such a variety, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists keep repeating that liquid food improves weight loss results, so it cannot be excluded from diets. So we learn how to prepare first courses from protein products.

Spinach soup

Peel the skin of the turkey breast or drumstick. Boil, remove from broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, chop finely, return to the broth. Cook the spinach and turkey together for another 10 minutes. Cool the soup, turn it into puree with a blender, adding 50 ml of skim milk, spices, 2 cloves of garlic. Eat hot.

Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, chop finely. Peel and chop a large onion. 1 PC. grate the carrots. Fry with onions, adding tomatoes at the end. Transfer to a saucepan with a liter cold water, boil. Simmer for 10 minutes. Cut 450 g salmon fillet into cubes and put in broth. After 5 minutes add 500 ml of skim milk. After boiling, add spices. Insist for 20 minutes.

Meatball soup

Prepare chicken bone broth. Make minced chicken breast, mold into meatballs. Put them in a boiling broth. After boiling, add 50 g of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Second courses

Protein second courses are the basis of the diet. The recipes include only low-calorie ingredients - specifically for weight loss.

Chicken in kefir

Cut 100 gr of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml of fat-free kefir, 50 ml of filtered cold water. Refrigerate for 3 hours. Place in a hot skillet and simmer for 10 minutes on each side.

Omelette

Break 5 eggs into a plastic container. Beat. Place in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the weight loss menu, you can add chopped chicken breast and herbs.

Baked fish

Pour the salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Protein salads are indispensable for any weight loss system. They are nutritious, healthy, and contribute to the variety of the menu. They allow you to cook yourself a quick dinner without gaining extra pounds.

Protein salad

Boil 3 soft-boiled eggs, chop the chicken breast (150 g), chop 50 g of squid. Mix everything thoroughly.

Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Chop 2 fresh medium cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons of canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

When choosing recipes for your protein menu, carefully look at which foods are listed in them. Sometimes olive oil or low-fat lamb is allowed, but these should be exceptions to the rules, indulgences, so that the diet does not seem completely exhausting.

But fats and carbohydrates in their pure form are strictly prohibited. So nothing flour, sweet and fried in such a diet should not be.

To lose weight with protein foods, you need to know how to consume them correctly. Several useful tips will allow you to reduce your weight by an impressive figure.

Meat protein products are best consumed in a boiled form. To diversify the diet, stewing, baking and steaming are allowed.
During a diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
Many people ask what protein foods can be eaten at night: an hour before bedtime, it is allowed to drink a glass of low-fat kefir or natural yogurt. Everything else is prohibited.
Sweet dairy products (yoghurts, curds with fillings), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
For one meal, the body is able to assimilate only 30 grams of protein, no matter how many eggs, for example, you ate. Daily rate for men it is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
To improve the absorption of proteins by the body, you can put into practice the principles fractional nutrition... According to them, food is taken up to 6 times a day in small portions.
Dinner must be no later than 19.00.
If you go in for sports while losing weight on protein products, you will not only reduce your waist, but make your butt more elastic and your chest tightened, since protein is an excellent building material for muscle tissue with sufficient physical exertion.

As for specifically each protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein food includes, and what foods are needed for fast, and most importantly, healthy weight loss.

It is also important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or, but no more. Secondly, it is recommended to apply to such a body shaping system no more than once every six months, and even less often in case of health problems.

Protein is important not only for weight loss - getting into the body, it turns into amino acids that take part in all vital processes. Proteins are the main building blocks of muscle tissue, they are not stored in fat and provide a long-lasting feeling of fullness. That is why protein is so valuable for weight loss.

How protein works against excess weight

Eating protein foods provides a prolonged feeling of satiety for 3-4 hours. Such food eliminates cravings for unhealthy snacks, and the body has to spend a significant amount of energy to digest it. Protein foods are not on the negative calorie list, but they are as close to that category as possible.
Eating protein helps increase muscle tissue, which itself breaks down fat. The tighter your muscles, the more calories you burn throughout the day. Protein is not transformed in the body into fat cells, and is not deposited on the sides.

Protein in food

Protein dishes prevent the occurrence of sharp surges in insulin and glucose in the blood, so that sugars are not deposited in fats, but metabolic processes flow stably without interruption.
Protein is the component that keeps us young. It maintains skin elasticity, improves hair structure, and prevents early cell aging. When losing weight, sagging and flabbiness of the skin, its dullness is often observed, and it is protein food that prevents this problem from occurring.
Mild diuretic effect is another significant advantage of proteins, with their help you can get rid of swelling and heaviness in the body.

Why you can't eat only proteins

Despite the obvious benefits for weight loss, protein foods can become harmful to the body. If only proteins are added to the diet, and carbohydrates and fats are excluded, then all metabolic processes will be disrupted. The amino acids into which protein is converted are broken down into ketone bodies. They usually self-destruct in the body, but this requires carbohydrates. With a prolonged absence of the latter, a serious condition can develop - ketosis, which leads to poisoning of the whole organism and affects the general well-being in the form of weakness, malaise. The absence of fats disrupts lipid metabolism, resulting in the formation of excess weight, and fat begins to be deposited not only on the sides, but also envelop internal organs... Over time, metabolism slows down, and growth chronic diseases increases.

Protein diets should not last more than 3 days. A balanced diet is the basis for correct, healthy eating, the guarantee of a slender figure and a beautiful body.

Calorie table of different foods

How to safely lose weight with protein

So that protein days do not harm health, you need to alternate them with carbohydrate days, or use them as a daily weekly deload. The best option for losing weight on proteins is to include them in your daily diet. At the same time, it is not at all necessary to exclude fats and carbohydrates, the main thing is to distribute them correctly throughout the day, and then the food will "work" for you, and not against your figure.

The protein norm is approximately 1 g per 1 kg of body weight. When distributing calories, it is recommended to choose a balanced diet, when proteins account for 30% of the total calories. To get faster results, the protein rate can be increased up to 40%. For any of the schemes, the fat rate should be at least 20%.

Thus, with a calorie intake of 1,500 per day, protein will have 450-600 calories. This is about 400-500 grams of chicken breast or fish or 500 grams of cottage cheese per day. The rest of the calories will come from fats and carbohydrates.

The diet should include proteins, fats and carbohydrates, vegetable fiber, vitamins and minerals, plenty of clean water

If you want to lose weight, then in the afternoon you should lean on protein foods. And only when you need to quickly lose weight, you can switch to "clean" protein days. Please note that after 2-3 such days, you must maintain a balanced diet.

The benefits of protein for weight loss in the absence of carbohydrates and fats are only suitable for short-term restrictions and experiments. Long-term weight loss on pure protein can lead to health problems.

Protein for dinner or at night: you can or not

Is it possible to eat proteins with active weight loss at night? Protein foods are especially beneficial in this case. Night fat burning is effective method fight overweight, but to start this process, you need two conditions:

At night, the body should receive a minimum amount of energy. We all know that calories are constantly spent on breathing, sweating, sleeping, etc. Fat is a strategic store of energy that the body stores for a “rainy day”. But it can be spent every night. Protein foods require a lot of calories to digest, while providing a minimum of energy. By consuming protein at night, you force the body to work and waste energy.
Sufficient production of growth hormone - somatotropin. It is this hormone that speeds up metabolic processes, slows down the formation of fat and contributes to the rapid breakdown of deposited fat cells. Protein foods improve production growth hormone, which again confirms its effectiveness in losing weight.

Protein meals consumed in the evening should not contain fats and carbohydrates. Otherwise, the amount of energy received will be exceeded, which prevents weight loss.

Protein days: rules

The benefits of protein for weight loss are obvious, but the correct approach to unloading is necessary, otherwise these days are hard to bear. The lack of carbohydrates affects the state of health, a person becomes lethargic, weak, dizziness, headaches, and drowsiness may occur. To alleviate your condition on these days, you should properly prepare for them and spend them.

Eat a balanced, low-calorie meal 2–3 days before starting your protein deload. The diet may consist of fresh vegetables, herbs, grains, and proteins. Caloric content is not more than 1500 Kcal.
On protein days, it is not recommended to plan complex affairs, it is better to do what has long fascinated you, then you will not notice how time has passed.
Drinking regime. On unloading days, you should drink 2 liters of water without gas.

A smart drinking regimen helps to cleanse the skin and restore its inner radiance and shine.

The entire volume of protein foods should be divided into 5-6 equal portions and eaten during the day at regular intervals.
Chewing each bite thoroughly will help tame your hunger faster. Savor liquid food in your mouth slowly and with pleasure.
Cooking method - boiling or stewing. Fried protein foods for weight loss are prohibited.
The “exit” should be gradual. Maintain a low-calorie diet for several more days.

A balanced diet will help prevent weight gain in the future.

Protein foods for weight loss (list)

Eating protein foods helps burn fat, but not everyone knows what valuable protein is. Here's a list of protein-rich foods:

Chicken breast without skin.
Turkey.
By-products (liver, heart, chicken stomachs).
Egg white.

The fish is not fatty.
Cottage cheese. with a fat content of up to 4–5%.
Beans, lentils.
Beef.
Natural ham without fat.
Low-fat cheeses.
Mushrooms.
Nuts (no more than 2-3 pieces per day).

The foods on this list should be consumed in small portions. Despite all the benefits, protein days are more suitable for athletes, since high portions of protein are necessary for muscle growth. If you do not go in for sports, then for weight loss it is enough to maintain the presence of proteins in the diet, complex carbohydrates and negligible amounts of healthy fats. It will not be possible to lose weight quickly in such conditions, but it is gradual weight loss that ensures long-term results and preservation of health!

Human life is impossible without a constant supply of nutrients. Our body needs proteins, fats and carbohydrates to function properly. Protein is especially important for us, which is also a nutritious, building material for the body, without it our existence is generally impossible.

Proteins, which are part of tissues, organs and even bones, also produce enzymes, and they, in turn, "start" all processes in the body. Including the process of burning fat.

Why does a person need protein?

Lack of protein is bad for your health and appearance. Girls who starve and deprive themselves of protein in pursuit of slimness are threatened frequent colds, poor skin, shedding hair and flaccid muscles.

However, this does not mean at all that you need to eat a pound of meat and a dozen eggs every day. Excess protein intake is just as harmful as a deficiency. Excess protein is harmful to the health of the kidneys and liver, which leads to the poisoning of the body with decay products. Therefore, remember - everything is good in moderation.

Sources of protein

By origin, proteins are divided into animal and vegetable. Almost all animal products used for food are rich in protein - meat of all kinds, chicken and other poultry, fish, seafood, eggs, milk, cheese, cottage cheese. Among plant foods, legumes, cereals and nuts are high in protein.

How much to weigh in grams?

Determining the approximate amount of protein is not so difficult - it is equal to your weight, that is, for a woman who weighs 60 kg, this is 60 g of protein per day. During pregnancy and lactation, with increased physical and emotional stress, recovery from illness, etc. more protein is needed - up to 1.5-2 g per 1 kg of weight.

For example, I can say that 1 boiled egg gives us about 5 g of protein, the same amount we get with a glass of milk or fermented milk product, a couple of pieces of cheese - about 10 g of protein. In 100 g of lean meat, protein is about 18-20 g, in 100 g of cottage cheese - 16-18.

At the same time, official medicine believes that more than half of the proteins should be of animal origin. Vegetarians will argue with this, but the fact is that protein is much better absorbed from animal foods than plant foods. And red meat is a traditional source of iron, essential for women. Vegetable protein - cereals and nuts are also very beneficial.

If you are not a vegetarian, combine different types protein food so that the body receives all the substances it needs.

How to Eat Protein Correctly?

To get a protein norm, it is not enough just to eat it, it is also important to do it right. It is recommended to divide the entire amount of protein that you need to get in a day, divided into portions, at a time - from 10 to 30 g of protein (it is believed that the "ceiling" is 40 g at a time, but for a woman this is hardly feasible).

For example, 10-15 g for breakfast (boiled egg, porridge with milk and a piece of cheese), 5 g each for an afternoon snack and lunch (a glass of yogurt, a handful of nuts), 25 g for lunch (meat, chicken or fish plus a side dish from buckwheat, rice, etc.), about 15 g for dinner (fish, cottage cheese, cheese).

Protein is very fond of a company of rich vitamins C, such as lettuce, peppers, cucumbers, tomatoes, herbs. It is useful to water meat or fish with lemon juice.

Protein for losing weight

Protein + vegetables, so you can briefly describe all existing protein diets. You give up bread, pasta, sugar and rice and eat only egg whites, chicken breast, fish, cottage cheese and non-starchy vegetables. And you start to lose weight. This is not a very healthy recipe, but as a principle, as a general vector, it is quite possible to use it. Less carbohydrates and fat, more protein and vegetables - this is, in short, the diet of a losing weight person.

If you want to lose weight, then the amount of lean protein in the diet needs to be increased, and the total calorie content should be reduced by limiting fatty foods, sweets and other "light carbohydrates".

Today, this important substance is held in high esteem. Whole diets are built on it, presented as effective and not harmful. But what happens if we eat too much protein?

It is quite possible to overdo it with protein, especially if you sit on a baby. This is one of the most necessary for the body nutrients. Protein is responsible for muscle growth and construction, and affects bones, skin, and other body tissues. It also helps in the production of enzymes that the body needs for vital important processes- metabolism, digestion and so on. Thus, it is invaluable, but anything that is consumed in excess is harmful. What exactly happens if you have too many protein foods in your diet?

Too Much Protein: Your Mood Can Be Dropped

The brain needs carbohydrates not only in order to work at full speed (they give energy), but also in order to produce serotonin - a hormone that is responsible for mood and well-being. So if you give up carbohydrates in favor of protein (which is what most weight loss diets recommend), then it is very likely that you will turn into a very nervous, unbalanced, angry, emotionally unstable person. Try to maintain a healthy balance in your diet and not replace carbohydrates exclusively with protein. Losing weight should be, first of all, reasonable.

Too Much Protein: Your Breath May Have A Bad Smell

Halitosis, or halitosis, is a disease that affects 15-30% of the world's population. Some statistics even indicate 60%, but all cases of respiratory deterioration are taken into account, including temporary ones (for example, in the morning). A diet that is too high in protein, unfortunately, is largely conducive to this problem. If we eat a lot of protein, the harm is that the body goes into a state of ketosis, in which it starts burning fat (fuel) instead of the usual carbohydrates. This is an ambiguous condition, one of the signs of which is the appearance of the smell of acetone. In addition, "amber" can give putrefactive processes in the gastrointestinal tract.

Too Much Protein: You May Replenish

Yes, if there is a lot of protein (or, even worse, only protein), you will lose weight - this is a natural course of events. The only question is how much. As soon as you return to old eating habits (you are unlikely to lean on protein throughout your life), then your body will begin to store and store the food you consume. And it is very likely that you will experience the full power of the yo-yo effect. Doesn't sound very attractive, does it? This is why you shouldn't go to extremes.

Too Much Protein: Kidney and Overall Health May Be Damaged

Anything that is used in excess sooner or later begins to harm. If we are talking about the fact that there is too much protein in food, then, in particular, the risk of certain diseases of civilization increases. This is due to the fact that in the process of its assimilation, the need for components involved in the metabolism of amino acids increases, i.e. B vitamins. Moreover, a diet high in protein can contribute to the development of osteoporosis in old age, and also significantly burden the kidneys and liver.

Too much protein: the gastrointestinal tract will feel adverse effects

Did you know that too much protein in your diet is harmful as a common cause of constipation? This, in turn, is the reason for the reproduction of putrefactive bacteria in the intestines, the toxins of which can cause colon cancer. Therefore, you should not recklessly decide on a protein diet: the consequences of eating too much a large number of this substance can negatively affect not only health, but also life in general.

Remember the principle of the golden mean and, if you want to lose weight, do it with your head. It is a smart approach that will be the key to success. Fashionable protein diets are effective, but it's worth considering the price to pay for too much protein.

Translation of an interview by Lyle McDonald

Do you need more protein if you are doing strength training?

For the past 40 years, there has been a debate about whether protein requirements are increasing in exercising people. As often happens in the topic sports nutrition, both camps have arguments in favor. Some studies have shown that exercise helps your body make better use of dietary proteins. Others - that this effect disappears rather quickly, as soon as the body adapts.

The problem is that science rarely aims to study what is so important for bodybuilders - maximum muscle growth and the like.

And yet, most research looks only at the metabolism of proteins in muscles, although protein is used in the body not only for this - it is needed for work. immune system, synthesis of various substances, connective tissue and much more. Strength training makes these systems work harder, and their protein requirements rise as well. Unfortunately, this area has not yet been studied at all.

With new methods for measuring protein metabolism, scientists have come to the conclusion that official protein guidelines are too low, even for non-athletes. What significance this has for sports nutrition is not yet clear. But I am not sure that new methods for assessing protein metabolism will soon answer this question.

For now, I'm leaning towards the recommendation to increase protein in the diet. It is better to make a big mistake (at worst, protein will simply turn into a source of energy, albeit an expensive one) than to eat too little and get problems with performance, muscle maintenance, recovery, immunity. But this does not mean that people should eat as much as possible. more protein.

High protein diets are criticized by many because they are bad for the kidneys. How Much Protein Is Too Much and Potentially Dangerous?

For the most part, the link between protein and kidney damage has been overblown. This theory is based on research that has shown that excess protein is harmful to people with pre-existing kidney failure. But from this they concluded that a high-protein diet, in principle, harms the kidneys of any person.

Other studies have found that older adults often have decreased kidney function (via glomerular filtration rate, or GFR), and this is associated with high protein intake in youth. But it turns out that this is just a reflection of the current protein intake. GFR rises if there is a lot of protein, and decreases if there is less protein in the diet. This is a normal adaptation of the body, not a pathology.

How Much Protein Is Too Much? Definitely, there is too much protein, if all the calories are spent on it, and there is no room for either carbohydrates or fat in the right amount. Although, this does not apply to performing bodybuilders who eat almost one protein during preparation for the competition. But for long-term nutrition, this option is a big mistake.

Another potential problem: excess protein is metabolized in the liver. Metabolic products are urea and ammonia. The boundary after which the protein becomes harmful is difficult to define, and for everyone it has its own.

What's the best way to find out your protein requirement?

I fundamentally disagree with setting the percentage of proteins, fats and carbohydrates, and I think this approach is erroneous. This may not coincide with the needs for the BJU of each individual person. For example, let's take three diets: 600 calories, 2000 calories and 5000 calories, and 150 grams of protein each (which is 600 calories). In the first variant, the protein will be 100%. In the second - 30%, in the third - 12%, although the figure is the same.

Body weight calculation is only suitable for slender people who do not have so much fat to introduce errors. But if a person is overweight, it is better to count the norm on dry body weight, otherwise there will be too much protein in the food, and he will "take" all the calories on himself, not leaving them for carbohydrates and fats.

Example: a girl weighing 70 kg, 35% fat
70 kg x 35% = 25 kg. This is the weight of the fat.
70 kg - 25 kg = 45 kg. This is the weight of the lean body mass, at which the protein norm is considered.
45 kg x 2 (3 grams) = 90 (135) grams of protein per day

Is the protein rate different for women and men?

Women tend to have a higher percentage of body fat than men. They have less muscle and therefore have lower protein requirements.

Physiologically, women do not gain muscle as quickly as men, with 10 times less testosterone. Their body simply cannot synthesize protein fast enough, unless the woman uses anabolic steroid... I think women can probably reduce their protein intake a bit relative to the recommendations that are usually given to men. Although, I still think it's better to err on the big side than eating too little protein.

There is one more point that was mentioned above. Typically, women greatly restrict calories on their diet, so too much protein in a meal will not leave free calories for fat and carbohydrates. A lack of carbohydrates impairs your ability to exercise intensely, and exercise intensity brings many benefits in the long term.

They say you need to eat protein every two hours in order not to lose muscle. How long can you go without food and protein during the day?

This will depend on the source of the protein. Pure casein supplies amino acids to the bloodstream up to 8 hours after ingestion. Milk Protein Whey (Whey Protein) - about 3 hours. Whey protein, along with carbohydrates, fats and fiber, slows down the release of amino acids into the bloodstream, so everything eaten in a day plays a role. In general, a regular diet will maintain an anabolic state for 5 hours - this is the maximum that can pass between meals.

Interestingly, some new research suggests that eating small amounts of protein too often can be harmful in terms of muscle growth.

This is contrary to conventional wisdom. What's the theory behind this?

I want to say right away that research results often have little application to ordinary nutrition.

Amino acids in the blood are one of the stimuli for muscle growth (especially BCAAs). In the study, scientists have consistently achieved high level amino acids in the blood and measured the rate of muscle protein synthesis. The results were unexpected: at first, protein synthesis increased strongly, but after two hours it began to decline, despite the maintenance of high levels of amino acids in the blood. The researchers also found an increase in the level of urea (a breakdown product of protein): it turned out that constantly arriving amino acids were simply burned for energy.

Muscles are thought to become desensitized if they are constantly and frequently stimulated with amino acids. Scientists believe that in order to regain sensitivity, the level of amino acids in the blood must first be lowered.

A recent study from Norway compared three and six meals a day for bodybuilders, both with a slight excess of calories and with strength training. Contrary to expectations, the three meals a day group gained more muscle (but also more fat). I haven’t seen the full research document yet, so it’s impossible to say exactly what happened there. Perhaps the "three" group simply ate more cumulatively, although the researchers tried to account for this using statistical methods. Perhaps more rare, but a large intake of amino acids stimulated muscle protein synthesis better.

Is it true that you should drink a protein shake as soon as possible after your workout?

This idea came from research on endurance athletes. Scientists have been trying to figure out how to improve glycogen synthesis after exercise. One factor is how quickly nutrients will enter the body after training.

Many studies have found that in strength training this is important and helps to switch the body from a state of catabolism (breakdown) to anabolism. But these studies have one huge methodological problem: they were all performed on an empty stomach. That is, hungry people were brought to the laboratory in the morning, trained with them, fed or not fed and watched what was happening. It is only under these conditions that the intake of nutrients immediately after training is fundamentally important.

Further, one study found that protein consumed before exercise worked much better than after. There is logic in this: by the end of the workout, amino acids will just enter the bloodstream and will be absorbed immediately after it. The fact is that even the fastest protein - whey protein - takes about an hour to raise the level of amino acids in the blood.

But if you are not training on an empty stomach, but 2-3 hours after eating, does it make sense to eat right after training? Above, I said that food is absorbed up to 5 hours, maintaining an anabolic state, so there is usually enough nutrients in the blood.

However, there are still more questions than answers. So, in one study, experienced bodybuilders participated, they were given the same training program. Some drank whey protein / dextrose / creatine just before and immediately after training. Others - in the same amount, but twice a day, on non-training days. According to the results, the first group gained more muscle and even slightly lost weight.

So even if the athlete is physiologically satiated (the nutrients from the last meal are still in the blood), there may still be some nutritional benefits around the workout.

What is the role of protein in weight loss? If someone wants to lose weight, should they eat more protein? Or is it just for those who are building muscle?

The lower the calorie intake, the worse the body keeps its proteins from decay. When the calorie intake is increased, the protein is retained better. Therefore, the requirements for protein in the diet are increasing. Of course, bodybuilders have known this intuitively for a long time, but research has clearly shown that increasing dietary protein has a number of benefits. These include better satiety, maintenance of thermogenesis, better blood glucose control, and of course weight loss from fat rather than muscle. When you cut calories, some of the protein eaten will be used for energy by the body, otherwise it will break down its proteins.