High Protein Diet, Resistance & Anaerobic Exercise and Energy Deficits, New Research
MORE EXERCISE RESEARCH: https://www.youtube.com/playlist?list=PLt6puIp2CPGUwLh6qoSQLBeELhJXSKBmM
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Fat burning and weight loss while maintaining lean skeletal muscle is the holy grail of diet and exercise.
There is a fundamental principle of weight loss which states calories burned must exceed calories consumed in order for there to be net negative calories and thus loss of weight. When discussing the biochemistry of this activity, you are either placing your body in a fasting mode, or during prolonged periods of time, potentially in starvation mode.
In either context, your body turns to energy reserves, including both muscle and fat, to make up for the lack of dietary intake. Inevitably, this activity leads to breakdown of that hard earned skeletal muscle and most people would like to avoid this. The question is: is it possible and how?
In a typical negative energy state, about 20-30% of weight loss is skeletal muscle while the rest is adipose tissue. Research has already shown us that increasing your dietary protein intake during periods of energy deficit can help attenuate the lossof lean muscle mass. Resistance training has also been shown to attenuate loss. It appears to stimulate more myofibrillar protein synthesis resulting in a greater shift of catabolic activity to fat cells. High intensity interval training may accomplish the same goal.
The authors of this study wanted to know if individuals with an energy deficit and a high- or low-protein diet would attenuate the loss or promote the gain of lean body muscle while resistance training and interval training were performed.
Protein is very important, it is composed of basic building blocks called amino acids
Hypertrophy is an increase in size of skeletal muscle cells and this growth is dependent on the availability of excess protein and amino acids
It is very difficult to consume toxic levels of protein, so don’t worry too much about it
If you decrease your total calories or carbohydrates, your body will be forced to maintain a blood glucose through other means, including breaking down skeletal muscle.
You can minimize this breakdown by increasing your total protein intake.
Protein metabolism is complicated but important! Proteins contain amino acids and may be referred to as amino acid chain, branched chain amino acids, peptide, and polypeptides. Sources of protein include whey protein, brown rice, eggs and egg white, protein bars, protein shakes, milk, and many more. You may also hear of c reactive protein, creatine, casein and those are discussed elsewhere. You should understand protein synthesis, protein break down, proteolysis, catabolism versus anabolism, protein building, fasting, fed, starvation, building muscle, skeletal muscle, macronutrients or macromolecules, overall nutrition, and metabolism.