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"Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial
Results: As a result of the intervention, LBM increased (P < 0.05) in the PRO group (1.2 ± 1.0 kg) and to a greater extent (P < 0.05) compared with the CON group (0.1 ± 1.0 kg). The PRO group had a greater loss of fat mass than did the CON group (PRO: −4.8 ± 1.6 kg; CON: −3.5 ± 1.4kg; P < 0.05). All measures of exercise performance improved similarly in the PRO and CON groups as a result of the intervention with no effect of protein supplementation. Changes in serum cortisol during the intervention were associated with changes in body fat (r = 0.39, P = 0.01) and LBM (r = −0.34, P = 0.03).
Conclusions: Our results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg−1 · d−1 was more effective than consumption of a diet containing 1.2 g protein · kg−1 · d−1 in promoting increases in LBM and losses of fat mass when combined with a high volume of resistance and anaerobic exercise. Changes in serum cortisol were associated with changes in body fat and LBM, but did not explain much variance in either measure. This trial was registered at clinicaltrials.gov as NCT01776359."
https://academic.oup.com/ajcn/article/103/3/738/4564609
Lihat Kalender Diet, 08 November 2019:
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3922 kkal
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Lemak: 121,80g | Prot: 233,91g | Karb: 504,11g.
Makan Pagi: Fiber One Protein One Chocolate Chip Bar, Pears , Carl Buddig Deli Thin Honey Turkey Lunch Meat, Ole Extreme Wellness High Fiber Low Carb Tortillas, Cheetos Crunchy Cheetos, Great Value Light Greek Nonfat Yogurt, Quest Chocolate Brownie Protein Bar, Premier Nutrition High Protein Shake - Vanilla. Makan Siang: Fiber One Protein One Chocolate Chip Bar, Domino's Pizza Thin Crust Pepperoni Pizza (Medium), Peach, Great Value Light Greek Nonfat Yogurt, Premier Nutrition High Protein Shake - Vanilla, Pumpkin Cake. lagi...
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3509 kkal
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Latihan:
Istirahat - 12 jam, Bersepeda (Santai) - <16 km/jam - 4 jam, Latihan Beban (Sedang) - 1 jam, Tidur - 7 jam. lagi...
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 Komentar
So, at my body weight, this would add up to about 200 grams of protein. Ever since I began to average that amount or more, my strength has shot up and it appears that some more lost muscle has returned as my weight stays the same. Transform your body via a higher protein intake+resistance training and quit living by the scale.
08 Nov 19 oleh anggota: -Diablo
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Ugh- I don't want more protein. :( And I know you always say- it's different for females but- why don't you look up a study for us gals who lift. I think I get anywhere from 100-170 a day (big range- I know).
08 Nov 19 oleh anggota: davidsprincess
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You average this month is 138, should be plenty. You should go by your lean weight. So yours would be closer to 150 to be optimal and you don't really need to be optimal.
08 Nov 19 oleh anggota: -Diablo
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What if I want to be optimal? Don't put limits on me, pal!
08 Nov 19 oleh anggota: davidsprincess
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when they say that it's 2.2 g of protein per kg, is it per kg of lean mass or the total weight?
I didn't read the link but the uncertainty of those results shows that there were people eating the minimum or the maximum of protein and still lost the same amount of fat and gained almost same lean mass. I wonder if the study comments about that huge uncertainty and why that happens, is it always like that in those papers? I mean the uncertainties
08 Nov 19 oleh anggota: LauSingh
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I just go by body weight. I’ve never heard that an excess of protein intake is bad. Looks like I’ve been hitting the 2.4 g/kg anyway. My daily intake is between 180-200g. 💪💪
08 Nov 19 oleh anggota: Mike531
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Lausingh, the higher protein group gained more muscle and lost more fat. This was only 4 weeks long. The results are pretty dramatic given the time frame.
08 Nov 19 oleh anggota: -Diablo
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Just that it's so difficult to eat a lot of protein, unless you have protein shakes that I dont like much although sometimes I have. -----
Yeah, but I don't like those uncertainties, if they lost 4.8 +- 1.6 means the loss is in a range from 3.2 to 6.4 kg and if you do the same excersise with the ones didn't eat that much protein both groups overlap in an interval because of the big uncertainty, it happens the same with the results for the gain of lean body mass. I wonder why they estimate that uncertainty, one can give many interpretations, for example one usually gives big uncertainties when the results aren't that conclusive but you saw a trend and still you want to make your point without excluding anyone, their instruments to measure aren't so accurate, or in this case it varies from person to person and there are just some people that more effectively lose fat and gain lean body mass, I don't know how the parameters are analysed in this field and I just got curious. But I didn't see the paper to know if they mention sth about that
08 Nov 19 oleh anggota: LauSingh
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