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Additional protein intake, according to research, has no additional benefits


A recent study published in the American Journal of Physiology: Endocrinology and Metabolism has become one of the most detailed deep dives into the effects of diet and resistance training in adults aged 40 to 64, with findings showing that once an individual has reached their optimal protein intake, there appears to be no additional benefit in terms of increased muscle mass or improvements in bMI.

These results are excellent news for gym-goers who want to switch up their chicken breast and beef steak routines for more moderate options.

The stats of each participant — individual strength, lean-body mass, glucose tolerance, and blood pressure — were all monitored over the course of a 10-week trial. The participants were divided into two classes, one with a moderate protein intake and the other with a high protein intake. The moderate group was given 1.2 grams of protein per kilogram of bodyweight, while the high-protein group was given 1.6 grams.

Professor Nicholas. A. Burd said, “Public health messaging has been that Americans need more protein in their diet, and that this extra protein is meant to make our muscles grow bigger and stronger.” Adults can consume 0.8 grams of protein per kilogram of body weight per day, according to the American Food and Nutrition Board. The high-protein group was given roughly double the recommended amount of protein during the study, but researchers found no discernible differences in biomarkers such as strength, body fat, lean mass, kidney function, or bone density in either group at the end of the 10-week period.

“We discovered that a high protein diet has no effect on strength gains or body composition,” Burd said. “It had little effect on lean mass in comparison to consuming a small amount of protein. We didn't see any more weight loss, and the body composition of the two classes was the same.”

Berd now assumes that raising protein consumption above 0.8–1.1 grams per kilo of bodyweight is possibly a waste of time, at least for middle-aged weightlifters. Still, with the average American male weighing around 198 pounds and the average American woman weighing around 171 pounds, it's important to know how much protein is in various types of foods.

However, now that there is less need to consume too much protein, it's a good time to try some of these moderate protein alternatives.

Chicken and beef may be substituted

While many hardcore bodybuilders prefer chicken breast or beef steak to lamb and pork, these chops are still high in protein. A grilled lamb chop has 29.2 grams of protein per 100 grams. With 31.6g of protein per 100g, grilled pork chops are slightly ahead.

Dive into the world of seafood

Shrimp are high in protein. These tiny creatures have 22.6 grams of protein per 100 grams. Mussels are high in protein, with 16.7 grams per 100 grams.

Almonds are a meat-free choice

Almonds are a strong nut, with 21.1 grams of protein per 100 grams. Oatmeal has 11.2 grams of protein per 100 grams, while grains like brown flower have 12.6 grams of protein per 100 grams.