A study published in The American Journal of of Clinical Nutrition found that people who are training with intense exercises and consuming more protein, can result in more fat loss and lean muscle gains despite a reduction in calories.
Researchers from McMaster University in Canada provided meals, beverages and fitness plans for 40 overweight male participants. Over the course of 28 days, half of the men consumed 49 grams of protein per day, while the control group was given 15 grams of protein, which was close to their normal consumption.
“Evidence from the current trial suggests that high-quality weight loss (i.e., weight loss with a high fat to [lean body mass] ratio), is attainable during marked energy restriction with a higher intake of dietary protein in overweight young men,” the study authors explained.
Those who were given only 15 grams of protein per day saw no changes to their lean body mass. While the amount of protein did not result in significant differences between the two groups in terms of overall performance during physical activity, it was clear that the men that had 49 grams of protein per day were consuming enough nutrients to build lean muscle mass and healthy body composition when combined with high intensity exercise.
One of the most common reasons why people are unable to shed unwanted weight is due to a lack of adequate calories to fuel their workouts, and a lack of adequate protein to maintain and build muscle after workouts. If a person reduces their daily calorie count too dramatically too soon, the body will think food is scarce and go into starvation mode.
This will shut down the fat-burning metabolic processes of the body and start the downward spiral of metabolic damage and the more you cut calories, the more you have to continually cut to see results.
To successfully offset lower calorie intake, it is vital to feed the body with protein. Without protein, the body is unable to build new, muscle tissue which helps burn fat.
Researchers from McMaster University in Canada provided meals, beverages and fitness plans for 40 overweight male participants. Over the course of 28 days, half of the men consumed 49 grams of protein per day, while the control group was given 15 grams of protein, which was close to their normal consumption.
“Evidence from the current trial suggests that high-quality weight loss (i.e., weight loss with a high fat to [lean body mass] ratio), is attainable during marked energy restriction with a higher intake of dietary protein in overweight young men,” the study authors explained.
Those who were given only 15 grams of protein per day saw no changes to their lean body mass. While the amount of protein did not result in significant differences between the two groups in terms of overall performance during physical activity, it was clear that the men that had 49 grams of protein per day were consuming enough nutrients to build lean muscle mass and healthy body composition when combined with high intensity exercise.
One of the most common reasons why people are unable to shed unwanted weight is due to a lack of adequate calories to fuel their workouts, and a lack of adequate protein to maintain and build muscle after workouts. If a person reduces their daily calorie count too dramatically too soon, the body will think food is scarce and go into starvation mode.
This will shut down the fat-burning metabolic processes of the body and start the downward spiral of metabolic damage and the more you cut calories, the more you have to continually cut to see results.
To successfully offset lower calorie intake, it is vital to feed the body with protein. Without protein, the body is unable to build new, muscle tissue which helps burn fat.
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