High protein diets

Protein is present in every cell of the body and is important for helping to build and repair tissues. It’s also used to make enzymes, hormones and a variety of additional body chemicals as well as forming the building blocks of bones, muscles, cartilage, skin and blood.

Similarly to carbohydrates and fats, protein is a macronutrient and the body requires a large amount of it, but unlike fat and carbohydrates, the body has nowhere to store protein for when it requires a new supply.

Protein foods include meat, fish, eggs, pulses, nuts, seeds and soya products.

High protein diets

High protein diets are popular with some sportsmen and women, in particular those who are trying to build muscle, such as individuals interested in body building.

Most high protein diets involve a high intake of protein and a moderate to low intake of carbohydrates. Many athletes and sports enthusiasts believe they need a diet which is high in protein in order to fuel their muscle growth, though most scientific research does not support this notion.

Glycogen is energy which is stored within the body and used as fuel during exercise, whilst also helping to maintain water. Some long distance athletes will use a technique known as carbo-loading, which essentially means they stock up on carbohydrates to increase the amount of glycogen available for a long event.

Depletion in glycogen can mean that endurance athletes run out of fuel so it is unlikely that significantly reducing carbohydrate intake is going to improve sporting performance.

Whilst many endurance athletes know that a high carbohydrate and low fat diet is a good option for them, many strength athletes still adhere to a low carbohydrate, high protein diet, believing that it will help them to build muscle. However, much research from sports nutritionists has suggested that strength athletes require both carbohydrates and glycogen stored within the muscle, and that extreme muscle contractions are actually fuelled heavily by carbohydrates, as both fat and protein are unable to meet the demands of high intensity physical activity.

High protein diets have also become a popular weight loss method, with some research suggesting that protein has the ability to satisfy hunger for longer periods of time than fats and carbohydrates. Many individuals are also attracted to the prospect of significant initial weight loss, which occurs as a result of muscle glycogen depletion.

Experts are unsure of how protein is able to reduce appetite, though a popular theory is that a high-protein diet sends less appetite stimulating hormones to the brain, potentially due to a reduced carbohydrate intake, or specific effects on the brain chemistry caused by the protein.
 

If you are considering a high protein diet for weight loss or for sports training then you should always consult your health care provider as well as your nutritionist before significantly increasing your intake of protein.