Protein Myths vs. Science: Experts Talk about Protein Intake

  • by kgullackson

    • Protein Are you Getting Enough? Podcast By Science Vs.

    The podcast explores the rise of protein influencers, who claim that many people aren’t consuming enough protein and offer various hacks to increase intake. These influencers suggest that extra protein can help build muscle, promote fullness, and aid in weight loss. To investigate these claims, the hosts speak with kinesiology professor Stuart Phillips and nutrition professor Faidon Magkos, delving into the science behind protein consumption and its actual benefits.

    The evidence behind protein’s role in weight loss and muscle building comes from several scientific studies:

    • Fullness and Weight Loss: Protein has been shown to be the most satiating macronutrient, helping people feel fuller for longer. This effect can support weight management by reducing overall calorie intake.
    • Muscle Growth: Protein is essential for muscle repair and growth, especially after exercise. However, studies suggest that consuming protein beyond a certain limit (around 1.6 grams per kilogram of body weight) doesn’t significantly increase muscle mass.
    • Timing: Post-workout protein consumption may enhance muscle repair, but the “anabolic window” extends up to 48 hours, making immediate intake less crucial than often advertised.

    According to the Harvard Medical School, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. This is the amount needed to meet basic nutritional requirements. However, if you are physically active or exercise regularly, you may need to increase your protein intake to support muscle repair and growth.

    Determine your daily protein intake HERE.

    Here are my results :

    From my result I found out I am low on protein and need to increase my protein intake, I plan in the coming weeks to track my protein and increase.
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