45. What Clinical Studies Say About the Benefits of a High Protein Diet

Hunger Hunt Feast | Strategic Fitness

What Clinical Studies Say About the Benefits of a High Protein Diet

Recent guests Diana Rogers R.D. and Michelle Hurn R.D. recommend 1g of protein/lb of body weight or ideal body weight.

Diana Rogers addressed concerns about red meat in her documentary: "Sacred Cow" available on Amazon.

RDA protein recommendation 36g of protein/lb of body weight. Minimal to survive, not to thrive.

Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials:

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss: pubmed.ncbi.nlm.nih.gov/32699189

A high-protein diet with resistance exercise training improves weight loss and body composition in overweight and obese patients with type 2 diabetes: pubmed.ncbi.nlm.nih.gov/20150293

A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation.

Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein—A Double-Blind Randomized, Cross-Over, Clinical Trial

Nutrients in beef: onlinelibrary.wiley.com

Nutrients in the beef liver: www.eatthismuch.com

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QUICK EPISODE SUMMARY

• Protein requirements
• RDA requirements
• The relationship between protein intake and muscle mass
• How is weight loss affected by a high protein diet?
• High protein diets in clinical trials
• High protein diets & resistance training
• Protein macros is different depending on demographics.
• High protein diet with intense resistance training
• Is protein deleterious to our health
• Differential responses of blood to protein test
• Plant protein, leucine, and the lack thereof
• Protein types and bioavailability
• All-natural meat. The undisputed champion of protein.
• The value of organ meat
• Protein goals and practical steps implementing it
• Food intake frequency