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General Health & Fitness
Nutrition and Supplements
A high protein diet combined with a heavy resistance training program improves body composition
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<blockquote data-quote="BigTex" data-source="post: 226213" data-attributes="member: 43589"><p>This study was done by a guy I have known since the early 80's, Dr. Jose Antonio. What this study showed was the dramatic effect of the Thermic Effect of Food (TEF). For protein, TEF is about 20-30%. Because of the long amino acid chain in all protein it is very energy costly to break it down to individual amino acids in order to be shuttled into the blood stream. So what Dr. Antonio et al found is there were no changes in body weight, fat mass, or fat free mass in the high protein diet group. This occurred in spite of the fact that the high protein group consumed over 800 calories more per day for eight weeks. The high protein group consumed an extra 145 grams of protein daily (mean intake of 307 grams per day or 4.4 g/kg/d). This is the highest recorded intake of dietary protein in the scientific literature that we are aware of. So in essence, what was found is the high thermic effect of protein may make it difficult to gain body weight during times of overfeeding. Exactly competitive bodybuilders have utilized high protein diets when they cut body fat.</p><p></p><p>Good statement Nelson, most doctors do think high protein diets damage the kidneys based on what the increase in creatine does to the blood creatinine levels. A high protein diet leads to an increase in creatinine levels of around 20%. Science has never found any link to dietary protein at any level causing kidney damage in a normally functioning kidney.</p></blockquote><p></p>
[QUOTE="BigTex, post: 226213, member: 43589"] This study was done by a guy I have known since the early 80's, Dr. Jose Antonio. What this study showed was the dramatic effect of the Thermic Effect of Food (TEF). For protein, TEF is about 20-30%. Because of the long amino acid chain in all protein it is very energy costly to break it down to individual amino acids in order to be shuttled into the blood stream. So what Dr. Antonio et al found is there were no changes in body weight, fat mass, or fat free mass in the high protein diet group. This occurred in spite of the fact that the high protein group consumed over 800 calories more per day for eight weeks. The high protein group consumed an extra 145 grams of protein daily (mean intake of 307 grams per day or 4.4 g/kg/d). This is the highest recorded intake of dietary protein in the scientific literature that we are aware of. So in essence, what was found is the high thermic effect of protein may make it difficult to gain body weight during times of overfeeding. Exactly competitive bodybuilders have utilized high protein diets when they cut body fat. Good statement Nelson, most doctors do think high protein diets damage the kidneys based on what the increase in creatine does to the blood creatinine levels. A high protein diet leads to an increase in creatinine levels of around 20%. Science has never found any link to dietary protein at any level causing kidney damage in a normally functioning kidney. [/QUOTE]
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General Health & Fitness
Nutrition and Supplements
A high protein diet combined with a heavy resistance training program improves body composition
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