How Protein is Overrated
Protein
The roles of protein are the structure, movement, growth, and repair, energy source, enzyme activity, hormone activity, nutrient transport, immune system, and DNA. Protein contains 4 calories per 1 gram. Protein sources include chicken, turkey, red meat, eggs to name a few. Amino acids are building blocks of protein (20 total). There are essential amino acids that must be obtained from the diet for example leucine which kick starts protein synthesis (Muscle Building). Various amino acids combine to create different proteins. There are complete and incomplete protein sources which means that some essential amino acids are missing such as soy and rice. The biological value is the proportion of absorbed protein available for use in the body. Eggs have a BV of 94. ABV of 100 means that 100% of the protein is available for the body.
There is a continuous turnover of protein such as catabolism and anabolism. The RDA for protein depends on the individual such as activity levels and training goals. It can be as low as 0.8 grams per kilogram of body weight and as high as 2.0 grams per kilogram of body weight. No clear clinical evidence of health implications on a high protein diet. Individuals with clinical renal problems recommend consuming a low protein diet.
Leucine has a direct effect on stimulating muscle protein synthesis, 2 – 3 grams of leucine required to maximally stimulate protein synthesis. In the study mentioned in the Carbohydrate chapter, researchers who examined the two groups found that in the high-carb low-protein diet testosterone was higher. The reasoning of high protein diets lowering testosterone is because when protein is high the other macronutrient groups are lower (Fats and Carbs).
Protein directly might not lower testosterone levels but having the other groups lower leads to lower testosterone levels. The target you should aim for is 0.82 grams of protein per lbs of lean body weight. This lets you have a higher intake of the other macronutrients which increase testosterone levels. With the protein obsession prevalent in the fitness community today, it’s entirely possible that the main reason many men, who are otherwise fit and appear health, still suffer from symptoms of low testosterone and chronic stress, is that the constant pursuit of more protein in their diet is actually inadvertently sabotaging their endocrine health. I wouldn’t say that it’s necessarily a bad nutrient or anything like that but eating a high protein diet leaves room for fewer carbs and fats, which are more beneficial for optimal testosterone production.
Protein List for High Testosterone (Get Organic)
- Turkey
- Bison
- Elk
- Birds
- Beef
- Eggs
- Collagen
- Bone Broth
- Gelatin
- Liver
- Chicken
- Shrimp
- Oysters
- Squid
- Cod
- Crab
- Scallops
- Lobster