The fact that strength raining associated with high-rich protein is resulting in muscle growth is a well-known fact. What will surprise is that such a diet is healthier than you think, contrary to what you may hear before. We were told that high consumption of protein might damage your liver, kidney and cause other health problems. Researches of Pusan National University in South Korea have demonstrated that eating more proteins not only help to build muscle, but also is much healthier than other diets.
The study includes 18 males with no previous weight training experience. They were divided into two groups and told to do strength training for 3 months. The workout consists of weightlifting with a maximum 80 percent of their weight. Diet was different for both groups: 60/15/25 percentages of carbs/proteins/fats were the diet specific of the first group, while for the second the proportions were a bit different-55%carbs/30%proteins and 15% fat.
The amounts of calories were the same for both categories. In the final individuals which diet contained more proteins registered a higher increase in muscle mass, while in the second case the improvements were below the expectations. Regarding the body fat percentage, there was not a big difference, but it was. Those who eat more foods rich in proteins have burned slightly more fat tissues than those who followed a normal diet.
The growth hormone level was also higher in case of higher protein consumption diet which is normal if a more evident increase in muscle mass was registered. The balance of good/bad cholesterol was also positively affected in the case of those who eat more protein. HDL level- good cholesterol- has raised, while LDL level has lowered a bit.
The overall body indicators have been improved due to high-rich protein diet mixed with strength exercises. The metabolism rates speed up, body compositions ameliorate and more muscle mass have been built. And all this with no harm to health as previous studies let us think.
Must Read: Human Growth Hormone Role In Bodybuilding
How much Protein is Above the Normal Diet
*Consume 1g of protein for each pound of body weight.
This is the most popular way among bodybuilders to detect how much protein they need. Quite easy to calculate. For example, a person who weighs 200 pounds has to eat 200 gr of protein daily.
Here is a big BUT. This formula is not right for those with high-level fat. For this category of people, 1 gr of protein for each body weight is too much. This is how we get to the second formula which is more precise and take into the account the level of fat too.
*Multiply The Lean Muscle Mass In kg to 2, 75 And Get Daily Dose of Protein.
For this, you have to determine what your fat percentage is. Make the measurements of your height, weight, and waist and calculate your body fat online. Just do a search for “body fat percentage calculator” on Google and you will get dozens of tools available for free to help you with this task.
For example, if you weight 80 kg, which means 176 lbs and your body fat percentage is 14% then determine your lean muscle mass this way:
- 14% x 80kg=11,2 kg.
- 80kg-11, 2 kg= 68.8 kg.
- 68,8 kg is the weight of lean muscle mass.
- 68,8kg x2.75= 189, 2 gr is the required protein intake daily.
So, for a person who weights 176 Lbs the needed amount of protein for maximal muscle gains is 189gr of protein for the day. We have read a detailed post on protein intake, check it out now How much protein to eat to gain muscle mass to get best insights on how the ideal bodybuilding protein diet looks like.
High Rich Protein Diet Is Not Bad For Bones
Another concern related to eating high amounts of protein is that it’s harmful to bodybuilder’s bones. This is because of high amounts of calcium eliminated through the urine which increases the risks of developing osteoporosis (a bone disease).
This was a popular belief until Korean researchers at the Kyung Hee University come up with another conclusion. The study includes 8 bodybuilders who ate more than 4gr of protein per kg daily. Calcium level eliminated through urine was high, but not exaggerated. The calcium level in blood was within normal limits.
Contrary to what science told until that moment, high rich protein diet did not affect calcium level in the body, hence the likelihood for osteoporosis to occurs is minimal. Have to mention that bodybuilders who participated in this study have taken high amounts of calcium from supplements they have taken.
Explanation For High Protein Intake And Healthy Bones In Case of Bodybuilders:
Proteins are composed of amino acids, hence are acidic. If the amino acid level grows in the blood occurs a disease called metabolic acidosis. As you know the human body has the great capacity to keep its functionality in a perfect balance. In this case, the body begins to eliminate minerals from bones causing bones brittles. That’s why nutritionists warn us to eat proteins in moderate doses to avoid the accumulation of amino acids in the blood.
It’s true, but not in case of bodybuilders. Exercising put tension on bones causing growth stimulus and in results body begin to keep more minerals in the bones. The bigger is the stress, the more minerals are stored. So, as long as you work out your bones are safe despite high protein intake.
To build muscle you have to eat protein. If you worried about the negative effects it could have on your health or bones than now you are aware of the real situation. Train hard and your protein intake will help you get massive with no risks at all.