3 Facts About Protein That You Should Have Learned Sooner

World Wide Web | 3 Facts About Protein That You Should Have Learned Sooner |  Low-carb, high protein diets are all the craze these days, and it's almost impossible to hit the local gym without seeing at least one bodybuilder chugging down a protein shake.While it's no mystery that protein is a great nutrient for building muscles and losing weight, it may surprise you to find out that protein is often overhyped in the weight loss world.So let's set the facts about protein straight.Fact or Fiction: Protein Promotes Weight Loss Trick Question there - it's both.While there is plenty of evidence to back up high protein, low carb diets for weight loss, most of the studies are for a short term basis rather than the long haul.

In a study published by the Journal of the American Medical Association, researchers divided 311 overweight and obese women and divided them in to various groups, each testing a different type of diet.

By the end of the study, women on the Atkins diet (which focuses on high protein and low carbs) lost an average of 10 pounds while women in the other remaining groups only lost an average of 3 to 6 pounds.

"Some people report they feel more full with a higher-protein diet," says Julie Metos, dietitian at the University of Utah, "but over time it is not shown to be better."

Many sources of protein often pack a high calorie count, and if you're not careful, sipping those protein powders and shakes may end up packing on pounds of fat rather than pounds of muscle.

In a study published by the same group, 25 healthy men and women of normal weight were overfed by nearly an extra 1,000 calories for eight weeks to determine whether or not the amount of protein in their diet had an effect on excess calories when it came to weight gain.

By the end of the study, all participants gained weight regardless of their diet. "Most people are overeating, and for those people who are, they need to pay attention to what they are putting in their mouths."Fact or Fiction: Protein Builds Muscle Fiction, though with a kernel of truth buried in all the hype.

Protein is made up of amino acids that act as the basic building blocks for muscle growth. During intensive exercise, muscles are torn down and need an adequate supply of protein and amino acids in order to repair the damage.

However, protein on its own is not enough to build muscle, especially if you aren't exercising regularly.

In a 2004 study, researchers discovered that athletes involved with sports that required a lot of endurance and muscle power (such as marathon runners or football players), experienced mild benefits from increasing their protein intake.

On the other hand, most dieters and fitness enthusiasts consume more than enough protein in their food, and consuming excess amounts of protein via protein powders and shakes only added extra calories in their diet rather than promoting muscle growth.

Julie Metos explains, "people who are trying to get into shape think they need more protein, so they drink protein shakes, but they probably don't need that at all."

Experts at WebMD also point out, "adding more protein but not more calories or exercise to your diet won't help you build more muscle mass, but it may put your other bodily systems under stress."

So how much protein do you really need?

The average sedentary adult only needs about.36 grams of protein for every pound of body weight, though that amount can increase up to 1 gram per pound of body weight if you're exercising regularly for extended periods of time.

This protein may come naturally in your diet, but if you're struggling to consume enough protein then a protein powder or shake might be able to help so long as you consume it in moderation.Fact or Fiction: Too Much Protein Is Bad for You Fact.

Unlike other nutrients, excess protein is not stored for later use, so if your body can't use it immediately, it's flushed from your system.

According to Gail Butterfield, PhD, drastically cutting back carbs for a protein dominant diet may trigger a buildup of toxic ketones, which put your kidneys into overdrive in order to eliminate them from the body. The harder your kidneys work to flush the ketones, the more water your lose, which in turn increases your risk of dehydration (even more so if you exercise heavily).

Additionally, Dr. Susan E. Brown, PhD, explains "excessive protein, particularly animal protein, is deleterious to bone. Some studies suggest that protein intake influences urinary calcium excretion to such an extent that for each 50 g increment of protein consumed, an extra 60 mg of urinary calcium is excreted. Thus it follows that if uncompensated, a high protein intake would lead to bone loss."

Generally speaking, bodybuilders typically have healthier kidneys and improved bone density (which seems to counteract the studies), it's important to note that they have to walk a careful line in order to ensure that their diets are in careful balance.

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