With keto and paleo diets grabbing headlines and placing more protein on plates across the country, it’s easy to think that it’s good for you to have extra help with meat (or other protein-rich foods). But current guidelines suggest that you need 8 grams of protein per kilogram of weight. So what’s the right move? Nutrition scientists at Purdue University have an answer. In a new study published in Progress in nutrition, They conclude that eating more than the recommended amount of protein only benefits those who are actively trying to lose weight or build muscle. Each one should conform to the .8 gram guidelines.
The co-author of the study, Wayne Campbell, said in a video news post, “Most adults who are consuming the right amount of protein can only benefit from the maximum amount of protein they consume when they knowingly Trying to change body composition. “
Researchers pulled out to determine if adults would benefit from eating more protein than daily guidelines. The study is co-authored by Joshua L. Hudson, which is an important point to investigate because most adults are already eating more protein than recommended. To find the answer, researchers compared more than 1,500 published journal articles and selected 18 studies, which estimated a total of 981 participants for the meta-analysis.
Then they clarified how the amount of protein higher than the recommended daily dose (RDA) affected participants’ physical components, and how they were compared with the participants who according to the RDA Eat protein. According to an article published, this is the first meta-analysis to compare RDA protein consumption over RDA protein intake. Interestingly, researchers found that eating too much protein had no effect on the physical composition of adults who were not eating or exercising to build muscle mass.
However, they found that eating more protein helped adults who were exercising to lose weight or were building muscle. The added protein helped them make lean mass. Based on this data, the researchers offer some tips for people who are avoiding: Don’t just eat less.
Instead, work to maintain or moderate the intake of protein-rich foods, ”said Campbell. “Then, return foods containing carbs and saturated fat.”
Likewise, if you are working to get the most out, eating more protein than RDA will help you build lean muscle. But if you are not trying to change your body too much, then it is a good idea to stick with RDA, as eating too much protein will not help.
“Everyone is so excited, advertising and marketing to eat high protein diets,” Hudson said. “This research confirms that, yes, in certain conditions, including strength training and weight loss, slightly more protein can be helpful, but that doesn’t mean that everyone has more Required.”
Not sure how much protein you need? Check out the following:
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