Protein & Muscle Building | Protein is Your Best Friend
Protein & Muscle Building
In Whole-food Form or as a Supplement, Protein is Your Best Friend
The “simple truth” of protein is that it is necessary for building structural tissue and functional molecules, but can also serve as a source of energy or calories. The “official” word on protein is that a person needs 0.8 grams of protein per kilogram of bodyweight daily. That amount will prevent short-term loss of lean mass in a sedentary person. It is like saying one needs only 60 milligrams of vitamin C to prevent scurvy. Let’s deal with reality for a moment and use pounds, as the introduction of the metric system to the U.S. consumer failed 40 years ago; also, those who truly care about their personal nutrition are not sedentary. The recommendation for protein intake in a physically active person is 1.6 to 1.8 grams per kilogram of bodyweight per day— meaning the old adage used by bodybuilders for decades of one gram per POUND of bodyweight daily is pretty much spot on.1 [There are 2.2 pounds per kilogram]
Finding the “Sweet Spot” of Protein Consumption
Now, having been to the Golden Corral buffet, I have seen people attempt (and succeed) to ingest over 200 grams of protein in a single meal— accompanied by a diet soda. However, the protein not only needs to be ingested (i.e., eaten), it also has to be digested, absorbed by the intestines, and finally assimilated into the various tissues of the body (e.g., skeletal muscle). It just is not practical to consume that much protein at once. While the “sweet spot” of protein consumed in a single meal remains to be discovered, despite the self-promotional proclamations of one study, there is a ceiling on what each person can productively consume. There are a number of variables that need be accounted for, such as: lean mass; postprandial versus post-absorptive state (i.e., time passed since last meal); habitual diet; activity; hormonal status; age; etc. Gender does not appear to be a significantly relevant factor. One study that offers insight, though is not as conclusive as it has been stated, suggests 20 grams of protein in a single meal maximizes muscle protein synthesis. Beyond that, additional protein is preferentially diverted into gluconeogenesis or ketogenesis— protein breakdown pathways that produce sugar or ketones which are used for producing (or being stored as) energy.2 This study produced valuable data, but the design and statistical power had certain flaws that were addressed by the authors in their discussion. Other studies show increased muscle protein synthesis at levels of 30 and 36 grams of protein.3-5
So, for an active 200-pound man, 200 grams of protein will account for 800 calories in the diet. Using another rule of thumb— 10 calories per pound of bodyweight per day for a hypocaloric intake in a moderately active person— this means that of 2,000 total daily calories, up to 40 percent would be protein. For some people, this number may be adjusted down. Performance athletes, or people who perform a lot of higher intensity, long-duration exercise, benefit from a higher carbohydrate intake to replenish muscle and liver stores of glycogen (sugar stores). Recall, past a certain point, protein begins to be used for energy instead of tissue building. Also, when sugar stores become depleted during physical stress, the body breaks down muscle protein to provide needed energy (in addition to the contribution from fatty acids). Thus, a tennis player or cyclist may substitute about 50 grams of protein for 50 grams of carbohydrate in their daily total. It is generally accepted that performance athletes do best with approximately 55 percent carbohydrate to meet the metabolic demands of their training. So, for a resistance-trained athlete or recreational fitness person seeking to improve body composition, a diet may consist of 40 percent carbohydrate/40 percent protein/20 percent fat; a performance athlete may see a diet closer to 55/30/15.
Metabolic Response to Dietary Protein
The “complex” of protein refers to the metabolic response to dietary protein or specific amino acids, as well as the probable contribution from associated fat consumed with animal protein. Realize that these points supporting the power of protein compare the results against diets or meals low in protein. A low-protein meal may have 5 percent protein, or contain less than 10 grams total protein. Many bodybuilders may think they would go into convulsive shock with so little protein, but no documented case of acute protein withdrawal has been reported yet in the medical literature. If you have time, look up the Taco Bell commercial showing what a protein emergency looks like for bodybuilders— it is hilarious. It is available on YouTube.
Protein promotes weight loss by increasing satiety, improving body composition and increasing calorie expenditure through thermogenesis. Satiety is part of appetite. You can reduce appetite by either suppressing hunger or increasing satiety. There are complementary tracts in the brain controlling each component. When you suppress hunger, you delay or reduce food seeking. When you increase satiety, the urge to consume is satisfied earlier and with less. By increasing satiety, protein reduces the number of calories consumed in a meal, and possibly in subsequent meals.6-8 A related effect is noted with certain proteins in decreasing a hormone known to signal hunger, providing a two-pronged attack against hunger and overeating.9,10 The resulting difference between a diet that includes eggs at breakfast versus the more typical “milk and cereal” may be on the order of 500 calories less each day.9
Surprisingly, whey does not induce satiety as long or reliably. This may explain comments from many bodybuilders about being hungry just an hour or two after a whey shake, despite the much greater amino acid delivery.11,12 Yet, another study showed whey to be more effective at reducing the appetite four hours later, compared to tuna, egg and turkey protein.13 Another surprise lies in the power of gelatin as a protein in promoting satiety. Cheap, low in BCAAs, easy to make and maligned; gelatin is about 40 percent more potent in promoting satiety, resulting in 20 percent fewer calories consumed.14 Another weight-loss powerhouse protein rarely considered for this ability is fish protein. Blinded by the benefits of omega-3 fatty acids, people fail to appreciate the research showing fish protein to be a superior protein for promoting weight loss.15,16 A brief mention should be made that dietary fat does not appear to promote satiety, leading to overeating.17 In fact, high-fat diets blunt the signals involved in appetite suppression. Protein also increases energy expenditure, and not just by supporting the maintenance or building of lean mass during a hypocaloric diet. It is well understood that additional protein during a low-calorie diet protects against the loss of muscle, and muscle mass has a direct relationship with the number of calories a person burns daily.18,19
Thermogenesis and Weight Loss
There is an underappreciated calorie-burning effect of protein that also contributes to weight loss— thermogenesis. This refers to the effect protein in the diet has on generating heat instead of energy with its caloric energy— it is literally “calorie burning.” People are likely familiar with thermogenic weight-loss supplements, such as the days of ephedrine and caffeine products. However, the energy required to digest and absorb protein causes the intestines to generate heat, much like your car engine getting hot as it runs faster.20 Also, if the protein source contains fat, bile will be released from the gallbladder that contains bile acids. It is interesting that unsaturated fats (e.g., olive oil) increase calorie loss and thermogenesis much greater than saturated fat.21 Bile acids interact with receptors in a specialized tissue called brown fat to generate heat by “wasting” calories as heat.22 Lastly, the intestines release hormones during digestion that activate brown fat in addition to the effect of bile acids.23 Also, regular meal patterns improve the thermic effect of meals.24 People may be exposed to this kind of meal variability on weekends, or while traveling, as schedules are less regimented.
What is the take-home message? It doesn't require much, but ensuring that an adequate amount of protein is present in each meal will aid in maximizing the weight-loss effect of dieting while protecting against muscle loss. The power of protein lies in its ability to reduce the appetite, and maintain the metabolism while following a hypocaloric diet, compared to a low-protein plan. It seems that a breakfast with eggs, a protein shake or two, and a nice fish dinner would be not only healthy and effective, but delicious and satisfying as well.
Whey Protein Triggers Thermogenesis
Protein is an important dietary component for weight loss because it suppresses appetite and increases thermogenesis (increased caloric expenditure at rest). A study from the Nestlé Research Center in Lausanne, Switzerland published in the American Journal of Clinical Nutrition found that specific types of proteins affect metabolism differently. On three different occasions, test subjects were fed meals consisting of 50 percent whey, casein or soy protein, 40 percent carbohydrate, and 10 percent fat. They also consumed a control meal consisting of 96 percent carbohydrate. Whey protein increased thermogenesis and fat burning more than casein or soy protein.
Consuming a whey protein supplement is an excellent way to kick-start thermogenesis and accelerate your fat loss to levels you never thought possible. For best results, use a premium-grade whey. Whey is particularly rich in the three branched-chain amino acids (BCAAs) and is a good source of glutamine and glutamine precursors. In addition, Classic Whey contains smaller proteins called microfractions including alpha-lactalbumin, beta-lactoglobulin, immunoglobulins, glycomacropeptides and lactoferrin that may have various health and performance benefits beyond supplying essential nitrogen-based compounds. Whey is an ideal protein supplement for most nutrition programs, and is instantized to mix easily in a blender, shaker cup or even with just a glass and spoon— so you can enjoy the benefits of whey protein, thermogenesis and increased fat loss just about anywhere.