For sports lovers, efforts to lose weight are useful for building muscle mass. The diet is carried out to achieve the success of the expected target. If sports fans follow the wrong diet, instead of building muscle mass, they will experience weakness due to a lack of energy. Well, sports fans don’t need to worry anymore, because there is one diet that is suitable for doing, the high-protein diet.
This diet has one advantage over other diet programs, namely that it provides more energy. Protein itself is a substance that plays an important role in the body. Some of its important functions are repairing cells, supporting growth, and forming antibodies. Here’s a high-protein diet scheme that is recommended for sports fans.
Scheme
A person who likes to exercise will need adequate protein intake. Amino acids in the body, or the building blocks of protein, are the best foods to build muscle mass after exercise. You are advised to consume foods with protein content, before and after exercising. Consuming protein is very helpful in losing weight.
Not only has several benefits that have been mentioned, but protein also has a longer satiating effect. This is because the body takes quite a long time to break down and digest most of the protein. Feeling full for a long time will decrease your appetite and prevent you from consuming excessive amounts of food.
To reap the benefits, this diet requires a person to consume 0.8–1 gram of protein per pound of body weight. For example, when you weigh 121 pounds or the equivalent of 55 kilograms, you need 100–121 grams of protein a day. Counting is done in the same way, for those of you with lighter or heavier body weights.
For those who like to eat snacks outside of the main meal hours (three times a day), the average snack supplies around 25-30 grams of protein in one meal. If this method is too difficult, you can calculate protein as a percentage of total calories. You can consume a protein intake of 20 percent to 35 percent of your total daily calories.
How to Choose a Good Type of Protein?
Protein can be obtained from vegetable sources, such as nuts. The recommended legumes are lentils. These nuts contain about 9 grams of protein. If lentils are hard to find, chickpeas or soybeans are other alternatives. Soybeans are the only vegetable protein that is equipped with the required amino acids.
Half a cup of soybeans that have been processed into tofu contains 10 grams of protein. Apart from nuts, you are advised to keep eating green vegetables that contain high fiber. Vegetables of this type can support the process of dieting and help maintain the health of the digestive tract.
How to Do
A protein diet is achieved by increasing the amount of protein consumed. At least the amount of protein that must be consumed is 30–40% of the recommended number of calories. If the recommended number of calories is 1800, then the amount of protein that must be consumed is 45-218 grams per day.
When on a high-protein diet, people will consume more protein, as well as fewer carbohydrates. This causes the body to be forced to burn fat deposits into energy so that weight can be reduced.
In addition, consuming large amounts of protein will keep blood sugar stable, so the body will be full longer.
Based on research results, people who follow a high-protein diet for 8–12 weeks can lose up to 6.5–10 kilograms. In addition, the fat content will also decrease, from 36.7% to 34%. Losing fat will cause the waist circumference to also shrink by 6–9.4 cm.
A high-protein diet should be balanced with a high-fiber diet. Lack of fiber causes the kidneys to work harder, which can cause kidney failure. In addition, eating less can also cause the intestines to accumulate a lot of fat and the bones to lose calcium, so the body becomes dehydrated.
Pros and Cons
1. Pros
A high-protein diet is delicious because foods such as meat, eggs, and milk are recommended for daily consumption. This diet is not a diet that is difficult to do, because the ingredients are widely available and easy to obtain.
proven effective for weight loss.
2. Disadvantages
In the early stages, this diet will have an immediate effect on the body, such as making you feel weak, nauseous, and dizzy. An unbalanced menu combination will also make the body susceptible to disease, such as kidney stones that appear because the body has excess protein. As a result of high-protein foods such as meat and beans, the body becomes more susceptible to increased cholesterol levels.
Reasons to Eat More Protein.
1. Boosts Metabolism and Increases Fat Burning
You can temporarily increase your metabolism by eating. This is because your body needs calories to digest and utilize the nutrients in meals. The thermic impact of food is the name for this (TEF).
However, not all foods are the same in this regard. Protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15%. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day.
In fact, according to some studies, you can burn even more. A high-protein group in one study consumed 260 more calories daily than a low-protein group. That equates to daily moderate-intensity exercise for an hour.
SUMMARY
A high protein intake may greatly increase your metabolism, allowing you to burn more calories all day long.
2. Good for Your Bones
A common urban myth holds that protein, especially animal protein, is bad for your bones. This is based on the idea that protein increases the body’s acid load and that as a result, calcium begins to evaporate from your bones to balance the acid.
However, the majority of extensive research indicates that protein, including animal protein, offers significant advantages for bone health. People who consume more protein have a lower risk of osteoporosis and fractures and tend to maintain their bone mass better as they age.
Women should pay special attention to this since they have a higher-than-usual risk of developing osteoporosis after menopause. Eating plenty of protein and staying active are two easy ways to help prevent things from happening.
SUMMARY
People who consume more protein typically have healthier bones and significantly decreased risks of osteoporosis and fractures as they age.
3. Increases Muscle Mass and Strength
Protein is the building block of your muscles. As a result, eating enough protein will help you maintain your muscle mass and promote muscle growth when you perform strength training. Eating a lot of protein can help build muscle mass and strength, according to numerous studies
Be sure to consume adequate protein if you exercise regularly, lift weights, or are attempting to build muscle. Maintaining a high protein intake can also assist stop muscle loss when losing weight
SUMMARY
Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.
4. Reduces Cravings and Desire for Late-Night Snacking
A food craving is different from normal hunger. Your brain also needs fuel and nutrition because it needs to feel rewarded. However, cravings can be exceedingly difficult to suppress. Possibly preventing them from happening in the first place would be the best way to deal with them.
Increasing your protein intake is one of the best preventative strategies. In one research of obese individuals, adding 25% more protein to the diet decreased cravings by 60% and the need to snack at night by 50%. Similarly, having a high-protein breakfast reduced cravings and late-night snacking in a study of overweight adolescent girls.
Dopamine, one of the primary brain chemicals implicated in cravings and addiction, may play a mediating role in this. Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking.
This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction.
SUMMARY
Eating more protein may reduce cravings and the desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.
5. Reduces Appetite and Hunger Levels
The three macronutrients — fats, carbs, and protein — affect your body in different ways. Studies show that protein is by far the most filling. It helps you feel more full — with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.
These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.
SUMMARY
A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.
Types of High-Protein Foods
If you are going to do a high-protein diet, here are some foods that can be consumed:
1. Eggs
In a large whole egg, there are 6 grams of protein. More than that, eggs also contain many other nutrients, such as vitamins, minerals, good fats, and antioxidants. The best part is the egg whites.
2. Almonds
Almonds contain 6 grams of protein per ounce. Not only rich in protein, but in this one nut, there is also fiber, vitamin E, and magnesium. Unfortunately, almonds are one of the higher-calorie nuts. So, you should pay attention to the portion when you eat it.
3. Chicken Breast
Chicken breast has long been known as a protein provider for the body. But you need to remember to eat skinless chicken breasts. Why? because chicken skin contains high amounts of fat. Besides being healthy, chicken breast is also easy to process. For example, you can bake it. A grilled skinless chicken breast contains 53 grams of protein.
4. Oats
Oats are a healthy breakfast menu that is common for Indonesian people. Maybe you are one of those who like to eat oats for breakfast. If so, keep the habit. Because, in half a cup of raw oats, 13 grams of protein are beneficial to your body.
5. Cheese
In cheese, there are several nutrients such as calcium, phosphorus, vitamin B12, vitamin B2, etc. But most importantly, cheese has a high protein content. There are about 25–27 grams of protein in a medium-sized slice of cheese.
6. Low-fat Yogurt
Yogurt is a delicious food that is loved by many people. Besides being delicious, yogurt is also good for digestion. Yogurt is also considered effective for weight loss. However, you need to remember, to consume low-fat and low-sugar yogurt. In about 170 grams of low-fat yogurt, there are 17 grams of protein.
7. Milk
There are 8 grams of protein in a glass of milk. Of course, this can be a good source of animal protein. But remember, too, to choose low-fat milk. If you can get whole milk, even better.
8. Broccoli
Broccoli is a very healthy vegetable. It contains vitamin C, vitamin K, fiber, and potassium. In 96 grams of broccoli, there are 3 grams of protein. This is the highest protein measure in a vegetable.
9. Lean Meat
Meat is a tempting high-protein diet option. In 3 ounces of meat, there are 22 grams of protein. However, meat is high in fat and calories. For this reason, it is recommended that you choose lean meat, such as white meat that comes from poultry. Even though it tastes good, you still need to control the portion so that cholesterol levels don’t rise.
10. Tuna
Tuna is a type of fish that is popular and of course healthy. The calorie and fat content in this fish is very low. Conversely, tuna has high protein. In 154 grams of tuna, there are 39 grams of protein. Not only that, but tuna also has omega-3 nutrients which are good for the brain.
A high-protein diet that is done correctly, is proven to help you lose weight quickly. In addition, a protein-rich diet is also good for body health. A high-protein diet normalizes blood sugar, blood lipids, insulin, iron status, and vitamin B12.
But keep in mind that a high-protein diet must be balanced by eating foods high in fiber and carbohydrates. We recommend that you do a diet by continuing to eat foods with balanced nutrition, namely 50% carbohydrates, 20% fat, and 30–40% protein.
Impact of Excess Protein on the Body
Although protein deficiency is not good for the body, excess protein can also potentially cause health problems. The following are some of the effects of excess protein in the body:
1. Ketone Buildup and Bad Breath
Replacing your intake of carbohydrate foods, such as rice, by consuming too many high-protein foods or going on a keto diet can cause the body to experience a condition called ketosis.
This condition can make ketones accumulate in the body, causing bad breath. In addition, the buildup of ketones can also harm the kidneys.
2. Weight Gain
A high-protein diet can indeed help you lose weight in a short time. However, the long-term effect of this diet can increase body weight because the excess protein will be stored as fat tissue.
This is more likely to happen if you eat high-protein foods that are also high in fat, such as red or fatty meats. Meanwhile, for athletes or people who regularly train muscles, a high-protein diet can increase muscle mass, so that body weight also increases.
3. Kidney Damage
In the body, protein is processed into amino acids. The remainder of protein metabolism into amino acids will become urea, which needs to be filtered and excreted by the kidneys through urine.
This is the reason why a high protein intake can make the kidneys work harder. Therefore, people with kidney disease are generally advised to limit or reduce their protein intake to prevent kidney damage from getting worse.
4. Increased Risk of Cardiovascular Disease
Intake of animal protein sourced from red meat, fatty meat, or offal, also contains a lot of saturated fat and cholesterol.
Therefore, consuming too many high-protein foods from animal sources can increase the risk of cardiovascular disease and stroke.
5. Loss of Calcium
A high protein intake can cause the body to get rid of more calcium. Reducing the amount of calcium in the body has been shown to make bones porous and increase the risk of osteoporosis.
Not only the amount of protein but also the source of protein consumed also needs attention. Experts suggest choosing protein intake from several sources, both animal sources such as fish, and vegetable protein sources such as nuts and seeds.
Although excess protein is thought to be associated with an increased risk of several diseases, so far further research is still needed to examine the impact of excess protein in general on health.
