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Protein is the most basic nutrient that makes up life, and without protein, there is no life.
Amino acids are made up of proteins, which are divided into 9 essential amino acids and 11 non-essential amino acids.
Essential amino acids must be obtained from food, and the body cannot synthesize them on its own. When we get essential amino acids from food, the body can make the rest of the non-essential amino acids on its own.
So whether your goal is to gain muscle, lose fat, or stay healthy, adequate protein intake is a must.
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Protein and weight loss
The most important key to weight loss is to eat less than TDEE and eat higher than basal metabolism.
Second, if you have a combination of strength training and aerobic exercise, then on the basis of calorie control, we need to increase our protein intake because we want to protect muscles.
If there is too much muscle loss, the posture is not only not good, but the basal metabolism will also drop a lot in advance, and it is easier to enter the platform period.
The third is to control the secretion of insulin.
I rarely say insulin because it's less important than eating less than TDEE and eating higher than basal metabolism.
Insulin is also a hormone that controls fat storage. When insulin is secreted, blood sugar drops and fat synthesis is greater than decomposition; when insulin is not secreted, unless the calories are eaten higher than TDEE or other hormones are confused, fat will only provide us with energy and be broken down.
However, one thing to point out in particular is that for a person with normal insulin, it is impossible not to secrete insulin, and the premise of insulin secretion will accumulate fat is to eat higher than TDEE. So the main purpose of controlling insulin secretion, is to send charcoal in the snow, if you can control the heat well, on this basis to control insulin secretion will have a better effect, do not put the cart before the horse, the most important thing about weight loss, is always to eat less than TDEE, eat higher than basal metabolism.
Hormone weight loss is a big scam, and I will have the opportunity to discuss it with you in the future.
Back to the point, proteins cause a much lower insulin response compared to carbohydrates.
A six-month study found that a high-protein diet with 25 percent of total calories lost 3.7 kg of body weight and 3.3 kg of fat more than a low-protein diet of 12 percent of total calories.
The latest large meta-analysis in September 2021 found that increasing protein intake lost an average of 1.6kg more weight, and that patients with prediabetes could even benefit more from a high-protein diet.
How much to eat?
In fact, most of the research literature brings much of the same advice. If you don't have a fitness routine, men recommend 1.2-1.5 grams of protein per kilogram of body weight, and women recommend 1-1.2 grams of protein per kilogram of body weight. If you have regular fitness habits, men recommend 1.5-2 grams of protein per kilogram of body weight, and women recommend 1.2-2 grams of protein per kilogram of body weight.
Protein and muscle gain
Muscle gain and fat loss are two completely opposite things, the most important thing to gain muscle is to eat higher than TDEE, followed by increased insulin secretion.
On the basis of the calorie surplus, protein is not so important. You'll find that many people choose to eat carbohydrates like bananas, bread, and sports drinks after they finish their workouts.
The reason for this is because strength training mainly consumes muscle glycogen, something that can only be replenished by carbohydrate, and to some extent, can even exceed the original muscle glycogen reserve (excess compensation for carb water).
Simply put. Carbs are like gasoline, and if you eat them before training, because glycogen itself is very full, the carbs you eat won't have much effect, it will only make you feel strong. After training, because glycogen is almost consumed, you can replenish the carb, you can fill up the gasoline, and even make the gasoline barrel larger, so that you can add more gasoline. As you go, the body's glycogen reserves will be more and more, your training state will be better and better, even if you eat a lot, you can maintain a great body, which is one of the reasons why strength training can lose weight.
Compared with supplementing protein after training, carb supplementation is more important, of course, the muscles destroyed by strength training also need protein, so the combination of the two is even more top-notch.
In addition, it is better to choose high GI carbs after training and daily diet, because this can make blood sugar rise rapidly. When blood sugar rises, insulin begins to be secreted, and when insulin is secreted, blood sugar drops and promotes the body's metabolism of sugar and synthesis of proteins, so this is why tech players use a lot of insulin, but this is another topic.
We don't care how much protein we should eat, because most of the research literature recommends eating more than 1 gram of protein per kilogram of body weight. The study found that if the protein intake per kilogram of body weight < 0.9 grams, the muscle gain effect is very poor.
I didn't find any research literature on whether eating less than 0.9 grams of protein per kilogram of body weight can also gain muscle, but this doesn't make much sense, so I think you can take 0.9 grams as the bottom line, as long as you don't eat less than 0.9 grams.
The specific value is just to watch and eat, or adjust it according to the ratio of carbs and fat.
In my case, whether it's muscle gain or fat loss, I eat more than two grams of protein per kilogram of body weight. It's about eating meat
<h1 class="pgc-h-arrow-right" data-track="77" > too much protein=damage to the kidneys? </h1>
We said that proteins are made of amino acids, so when the body starts absorbing proteins, it breaks them down into amino acids to absorb them, and then enzymes in the cell synthesize them into proteins. This is how the whole body synthesizes proteins.
To be more complex, proteins are made up of amino acids, which contain amino, R, and carboxyl groups. When we talk about digesting proteins, we're actually referring to digestive amino groups. In a unit of time, the body's processing of amino groups is limited, so digestion of proteins is also limited.
Note, however, that the total amount of digestion, whether it is 100 grams, 200 grams, or 400 grams, is unlimited
Why?
Because ammonia is toxic.
The body absorbs ammonia, which is first converted into urea, which is then excreted through the kidneys in the form of urine, a process called the urea cycle. (Because digested amino groups are limited per unit time, excess protein that cannot be absorbed will be excreted)
Consuming a large amount of protein at once, the body will slow down the digestion of protein because of the processing of ammonia.
The process of processing ammonia, very slow, the more protein is ingested, the longer the digestion time.
This is also the reason why a high-protein diet is full.
A few days ago there was a hot search, we don't know if this person has a kidney problem itself, in addition to the various additives of instant chicken breast may also be the fuse, so there is no reference value.
Because for people with healthy kidneys, high protein does not damage the kidneys. But if people have kidney problems themselves, high protein will increase the burden on the kidneys.
A 2018 meta-analysis pointed out that there is no intuitive data to prove the harm of high protein to the kidneys, and for completely healthy people, a high-protein diet does not adversely affect kidney function.
This is also consistent with the Statement of the World Health Organization.
Taking a step back, with a guaranteed intake of carbs, vegetables and water, it's really hard to eat 2 grams of protein per kilogram of body weight, let alone more than 2 grams.
Therefore, the problem that eating [rice] can be full, and not eating [rice] cannot be full is a bit of a cow playing the piano.
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Then the above is the entire content of this video, and the nutrition content may be updated in the future.
What do you think?
I'm Chen Chen, we'll see you next time