> <i>The impacts of this extra protein were not enormous. Almost everyone who started or continued weight training became stronger in these studies, whether they ate more protein or not. But those who did ramp up their protein gained an extra 10 percent or so in strength and about 25 percent in muscle mass compared to the control groups.</i><p>Maybe it's me, but 10% extra performance and 25% extra muscle mass sounds like quite a huge difference to me - "not enormous" is technically correct but also lowered my expectations to a few percentages.
I think we are making a grave mistake by associating going to the gym and exercise with lifting weights.<p>Let me explain.<p>I think what most people <i>should</i> be doing is calisthenics. I’ve been lifting weights for over a decade, but only started calisthenics two years ago. Personally, I feel calisthenics gives you a much stronger and durable body over all compared to lifting weights. It also strengthens your joints and connective tissues, which people don’t really think about until it’s too late. Aesthetically, I also feel strong calisthenic trained bodies look much more well proportioned and hardened due to the active use of stabilizer muscles. People who have trained calisthenics for a long time are deceptively strong. They don’t look particularly huge, but they perform feats of strength that even the most professional weightlifter would struggle to do. To me, this is a sign of true mastery over one’s body.<p>If you’re just getting started in your exercise career, try <i>calisthenics</i>.
The benefits of protein are historically documented by all the great bodybuilders. Nothing new here. Mainstream is always behind the freaks who dare to go against "science".
Protein is good, but not too much from meat:<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/27479196" rel="nofollow">https://www.ncbi.nlm.nih.gov/pubmed/27479196</a><p>> CONCLUSIONS AND RELEVANCE:<p>> High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.
I would add a clarifying conjecture that probably the 1.6 grams per kg of body weight per day, should be based on your lean weight, i.e. how much you would weigh with only 10 or so percent body fat. If you're obese and weigh 200kg, you don't need to eat 320g of protein per day.
What would be a natural way to find if you're taking enough protein? If my sleep patterns, digestion, stomach, bowel movement, muscular recovery are fine, am I taking enough protein in accordance with my workout regimen? Or could it be that I may be absolutely fine but still taking less protein than the one my workout requires and hence building up less?<p>Edit: by natural I mean without using scales, going just by how I'm feeling and body is doing.
If you want to learn more about the basics of strength training and eating healthy with more protein, you should watch this lecture from a doctor and strength coach who would agree with the ask from this article:<p><a href="https://www.youtube.com/watch?v=7tsTwcOb_0k" rel="nofollow">https://www.youtube.com/watch?v=7tsTwcOb_0k</a>
We get these type of fads every decade. Cholesterol was bad for you then fats were bad for you. Then it was running. Then hiking. It never ends.<p>My grandparents lived well into their 90s. All you have to do is eat well and try to be active from time to time.<p>But there is a growing weightlifting movement with a healthy marketing budget...
But can't eat the protein all at once:<p><i>Research by McMaster University’s Dr. Stuart Phillips and others has found that if you eat more than 20 to 30 grams of protein at a time, you don’t get any further anabolic boost. Any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later.</i><p><a href="https://www.runnersworld.com/sweat-science/why-and-when-you-need-more-protein" rel="nofollow">https://www.runnersworld.com/sweat-science/why-and-when-you-...</a>