Protein on a Low Carb Ketogenic Diet
Protein is the second most important ingredient in many low carbohydrate diets. Using it for its true capacity for muscle nutrition is important. It can also be used for energy in the absence of other nutrition but this is not optimal. This is why diets such as the Ketogenic diet place it after fats for overall energy production. In many cases, protein sustains strength, vivacity, brain function and even joint mobility. Its role is thus crucial. But before consuming immense amounts of protein, there are a few characteristics you need to know.
Protein Protects Muscles
Protein can prove to be an important macronutrient on a low carbohydrate diet and you can read more here (Cleveland Leader – Keto Protein Shake). The more you want to protect your muscles from losing size and strength, the more you will need to consider protein intake. Since you want to lose body fat and not muscle size, this becomes an important process.
Fit people know that a healthy body changes its structure from body fat weight to muscle weight and it can be one of the best options when it comes to long-term health as well. Thus, even if you have the same weight, it is the composition of the body which can determine your fitness level.
Most people are recommended to consume at least one gram of protein per pound of muscle. During a low carbohydrate diet, protein intake can even represent 20% of your total calories. This means that you need a constant intake of proteins every day.
Protein Feeds Muscles
Protein is based on amino acids and they feed the muscles. Without protein, it is really hard to maintain muscle mass and this is why it is important to consume healthy and varied sources of protein yourself. In many cases, it is also important to note that you can see great results when it comes to muscle maintenance even on a diet.
As long as you have your daily recommended protein intake, you can see the results you want and this is why it is so recommended to have varied sources of protein to keep you motivated on the long-term as well.
Types of Protein
There are tens of proteins types to find from your local supermarket. Some of the best sources of protein include collagen and whey protein. But there are some plant-based proteins to consider as well.
Proteins which come from animals are considered among the most complex solutions for amino acid complexity. They can come from different sources such as beef, whey, milk or eggs. One of the leading sources of protein comes from whey and it is also one of the most researched sources of protein.
Collagen protein can also come from animal sources and it is largely used for supplements which are made for low carbs diets. It can represent a certain type of protein to show benefits in other areas such as skin and joint health. But in the end, it is the quality of the protein which matters most.
Vegans also have their solutions to work with. As in most situations, protein variation can be good for the rest of the people as well. Some of the leading sources of vegan protein include soy, peas, beans, and rice. If you are struggling to consume the amount of protein you need from these sources, you can also consider a concentrated protein powder which can be added to your diet in order to reach your daily goals. But it is also important to know that some of the best vegan protein approaches also involves a lot of variation.
You will thus need to ensure that you add plenty of protein to your diet when you follow a vegan diet or simply when you want a plant-based nutrition variation. It is worth exploring some of the options in supplement form, especially since the low carbohydrate diets can come with certain meal replacements which can be made to follow the nutrition you need in this case.
How Much Protein to Consume?
One of the main questions in the protein world revolves around the quantity of protein which needs to be consumed every day. There are many studies on this and there is no such thing as protein deficiency. The story changes drastically when it comes to low carb diets as you will need to actually increase protein intake. Failing to do so may even result in minimized outcomes with weight loss.
Every diet has a specific percentage or approximation when it comes to protein intake. The Ketogenic diet states that you should aim to consume around 20% protein content with your daily calories. This means that you need to make an effort to boost protein intake from foods and possibly from supplements as well.
Can too much protein consumption be dangerous?
When it comes to protein myths, it is also true that many people believe that too much protein can be harmful. But this is not the case as with any other ingredient which is consumed in excess. In reality, the body has a limited capacity to absorb protein in a day and whatever you consume above this capacity ends up as waste. Thus, your protein intake is perfectly calibrated according to what your body needs.
In terms of overall results with the low carb diet, the protein is not dangerous as long as it comes from quality sources. It is often the low-quality protein such as is often the case with chicken which is full of various growth hormones which can be detrimental to you as well. This is where quality is as important as quantity, even on a diet.
Since most people are able to source various types of proteins for their daily meals, it is important to consider the options you have when it comes to better overall results, especially when it comes to a diet which depends on the ratios of macronutrients. In this case, protein becomes even more important and you need to consume it every day for sustainable results.