|
Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
|
|
||||||||
10.12.2015 |
|
|
Extreme protein intake reduces fat mass
Bodybuilders who already consume sufficient protein, and who boost their daily protein intake to 3-4 g per kg bodyweight, will not become more muscled or stronger. They will lose fat mass though, according to a human study published by the American sports scientist Jose Antonio in the Journal of the International Society of Sports Nutrition.
How much protein?
Study
The researchers asked half of the subjects to continue with the same protein intake [NP], and they asked the other group to drastically increase their protein intake but with as few other changes as possible in their diet [HP]. The researchers left it to the subjects themselves to decide whether to increase their protein intake by using protein supplements or making dietary changes.
All subjects used the same training schedule.
The protein intake in both groups increased during the experiment. As the table below shows, the protein intake in the NP group increased to 2.3 g protein per kg bodyweight per day. In the HP group the intake increased to 3.4 g protein per day. The increase in protein intake also meant an increase in kilocalorie consumption.
Results
The extreme protein intake did however lead to a bigger decrease in fat mass. That's interesting, because the bodybuilders in this group did consume about 400 kilocalories more than the other group. It would seem that the extremely high protein intake boosted the resting energy expenditure.
The bodybuilders in both groups gained strength. The progression was slightly bigger in the group that consumed a daily 2.3 g protein per kg bodyweight, but the differences between the groups were not statistically significant.
The researchers examined the subjects' blood, looking for signs of damage, for example to the kidneys, but found no indications of harmful effects as a result of the high protein intake.
Conclusion
Source:
More:
Archives: |
|
