PROTEIN FACT SHEET FOR LOWER BODY FAT & MORE LEAN TISSUE. PROTEINS A Quick Overview

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1 PROTEIN FACT SHEET FOR LOWER BODY FAT & MORE LEAN TISSUE PROTEINS A Quick Overview Your requirements can vary depending on the amount of activity you perform and your composition goals. Consume too much and it will be converted into glucose and potentially stored as fat. Consume too little and it will be difficult to gain or maintain lean muscle, you will lose health reserves, and you risk ageing the appearance of skin. People wishing to lose fat and gain muscle must make sure they eat enough or run the risk of reducing their metabolism. Some research suggests life span can be extended when the optimum level of in not exceeded du to the up regulation of the MTOR pathway. We propose higher intakes on training days and moderate intakes on non exercise days for improving life span and composition. 1

2 WHY You Must Consume the Right Amount of Protein Role of Dietary Protein Protein is made up of 20 amino acids, 11 of which we can produce within our own, and the other 9 of which we must consume through diet to obtain. Animal sources of contain the full compliment of all 20 amino acids. These amino acids that we obtain from dietary are the building blocks of all of our cells like the liver, skin, kidneys, and muscle. They are also used to make antibodies to protect against infection, and hormones and enzymes that are essential for creating changes in the. Too Little Protein From a structural point of view of we consistently consume too little from in our diet the will start to catabolise its own sources for vital metabolic processes; this is where we lose health reserves. For instance people who eat a deficient diet have been found to lose 40% of their liver mass and as the liver undertakes over 500 vital metabolic processes this can have a devastating effect on health. But it s not just the liver that will suffer, kidneys will become less efficient, skin will lose its elasticity, muscle loss will occur along with metabolism. In other words we will lose vital health reserves when we consume too little. There is also another ill affect of consuming too little. Powerful hormones like insulin are made up of s, as are our enzymes that bring about chemical changes. Protein deficient diets may disrupt they ability of how these vital metabolic s work which can lead to chronic disease. Another way deficiency may lead to chronic disease is the fact that our antibodies that fight infection and disease are made up of s. Protein deficient diets have been shown to increase the risk of infections. 2

3 Too Much Protein The main danger when trying to lose fat and consuming too much is that liver will convert any excess into the sugar glucose, which can potentially spike the storage hormone insulin causing us to store more fat. Additionally whenever levels of insulin are high we will also lose our ketone adapted status, losing our efficient ability to burn fat for fuel. Finally the latest longevity studies indicate that, by not over consuming dietary we may activate the metabolic pathway, known as the MTOR pathway, which has been shown to increase life span. It is thought to do this by switching on genes that repair cells rather than regenerate cells. This maybe beneficial as it protects part of our genes called telomeres. Telomeres are used during cell replication and found it the end of DNA. During cell replication telomeres get worn out and shortened, leading to the clarity of their genetic information becoming corrupted. It is also thought that by switching to cell repair rather than replication we reduce the risk of developing cancer which is associated with rogue cell regeneration. The Right Amount So if we consume too little we lose muscle, metabolism, and vital health reserves and increase our risk to infection. Too much dietary and we lose our ability to burn fat. But if we get the just the right amount we can maintain muscle, metabolism, health reserves, while losing fat and increasing our longevity. We used nitrogen based studies to calculate the optimum amount of we should consume. When we consume too many dietary s the will convert it into nitrogenous waste in the urine. So we looked at research that indicated nitrogen balance for different populations to calculate the optimum intake. We found that when the following populations need slightly more than the average person; low carb eaters, people wishing to lose fat, endurance trainers, and trainers. We also found that we can improve 3

4 longevity, health and fat burning by eating slightly more on exercise days and slightly less on non-exercise days. 4

5 HOW to Consume the Optimal Amount of Protein Here is HOW you go about deciding your ideal intake. Find the category you fit into for both an exercise day and a non-exercise day. Once you start to consume this amount you will give your all it needs to flourish. PROTEIN CONSUMPTION FOR AN EXERCISE DAY Type of Exercise Amount of Protein 60KG Person Example Food Example Light Exercise 1.2 grams per kg of 72 grams of 2x eggs, 100g of steak, & 110 grams fish Endurance Exercise 1.5 grams per kg of 90 grams of 3 eggs, 150g of fish, & 100g lamb Female Weight 1.5 grams per kg of 90 grams of 3 eggs, 150g of fish, & 100g lamb Male Weight 1.8 grams per kg of 108 grams of 3 eggs, 150g of fish, & 150g lamb Heavy Advanced Weight 2 grams per kg of 120 grams of 3 eggs, 150g of fish, 150g beef steak, & 30 grams of mussels 5

6 NON EXERCISE REST DAY PROTEIN CONSUMPTION Type of Training Goal Fat & Muscle Maintenance Female Fat Loss Male Fat Loss Endurance Muscle Gainer Amount of Protein 0.8 grams 1 grams 1.2 grams 1.2 grams 1.5 grams 60KG Person Example 48 grams of 60 grams of 72 grams of 72 grams of 90 grams of Food Example 2x eggs, 100g of steak, 2 x eggs, 50g fish, & 80g lamb. 2x eggs, 100g of steak, & 110g fish 2x eggs, 100g of steak, & 110g fish 3 eggs, 150g of fish, & 100g lamb 6

7 WHAT Protein Sources are Best The Best sources are the most natural. Where possible try and get wild sources over farmed and try and avoid heavily processed ready made meals as much as possible. BEST ANIMAL PROTEIN SOURCES RANKING SOURCE 1+ Fish, shellfish 1+ Grass fed, wild or organic animals: lamb, beef, goat, venison 1+ Above includes organ meat too in addition to muscle. 1+ Organic eggs 2 Wild game 2 Organic: pork, chicken. 3 Industrially raised chicken and eggs 4 Processed meats. 7