ame="propeller" content="02f1b642def36e05354c3e5076063240"> 3 UNKNOWN PROTEIN FACTS ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley


We all know that protein is important and plays a vital role in adding lean muscle mass to our body.
But here are three facts that some of may not know.   

Protein Burns more Energy           

When we are stating that protein burns more energy, we are referring to the "Thermic effect of food" or TEF. All the food we consume must be broken down in order to be used or stored by the body. In other words, the body must use some of its energy to extract the energy from the food we eat. Protein takes the most energy to digest ,  20-30% of total calories of protein eaten go into digesting it. Whereas fats are only 0-3% ,lets note the fact that fats are calorie dense and provide more than double the energy of that provided by protein and carbohydrates. In Carbohydrates  5-10% of total calories of carbs go into digesting it.          

Protein makes you feel more full
Protein helps in satisfying your hunger levels or you may say "satiation". .Satiation is used to describe the feeling of when we lack the desire to continue eating. Protein is more likely to increase satiety versus fats and carbohydrates  through the increase of amino acids and their effects on the brain. You may observe your hunger levels after consuming a meal higher in protein versus a meal consisting mainly of carbohydrates/fats.      

Consuming more protein Isn't always Better      

You may have heard gym bros say, "You gotta be eating 2g of protein per Ib of bodyweight to pack on the muscle mass". This isn't true!     

A stress stimulus (lifting weights) signals muscle adaption/breakdown and protein helps in the  repair of those muscles. The body can only repair and grow upto a certain pace  naturally. Adding more protein to your diet than required will not benefit you.
Aim to hit consistent daily protein intakes of 0.8 to 1.3g per lb of bodyweight spread out across 3 to 6 meals if possible for maximum muscle protein synthesis. Remember, more isn't always better nor necessary.


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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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