For the past half century or so, scientists using poor study designs with sedentary people have held firm to the belief that bodybuilders, strength athletes, people who do weight training and other highly active people did not require any more protein than the "average couch potato". In the past few years scientists using better study designs and methods with real live athletes have come to a different conclusion altogether, a conclusion bodybuilders and fitness trainers have known for years. The fact that active people do indeed require far more protein than the RDA (Recommended Daily Allowance) to stop losing hard-earned muscle tissue when they are exercising.

According to a latest study, the RDAs for those engaged in cardio and weight training should be about 1.4 to 1.8 grams of protein per kilogram of body weight. Now the point to ponder here is that these RDAs are almost double of the current RDAs recommended by the nutritionist/medical community. Another study also indicated that people doing weight training and cardio who ate .76 grams of protein per kilogram (as recommended by medical/nutritionist community) showed loss in muscle mass whereas in another group eating 1.76 grams of protein per kg showed increase in muscle mass. (Now, puhleese don't give me crap by thinking you don't need muscle because everyone needs muscle but the problem is that they don't know that!). I am not saying that all of you people should eat that much protein but I am definitely saying that if you exercise regularly then you should eat protein somewhere near the levels written above.

Let's take an example of a person (male or female) weighing 65 kg, does weight training and cardio regularly and is consuming 1,600 calories per day with a goal to lose weight. How is he supposed to split his calories up? Again, this is where the fitness trainers and the conservative medical/nutritionist community are going to part ways. The conservatives would cry "that's an easy one, just tell the person to take up majority of his calories from carbohydrates." Let's assume that the person does not want to eat so many carbs. The high carb issue is an entirely different fight and article, so I am not going to go great depth on the topic here. Suffice to say anyone who regularly reads fitness article and books will know why a high carb diet will mess up a person wanting to lose weight. Let's assume that this 65 kg person does not want to eat high carbs for his own reasons whatever they may be. What else can he eat? He is left with fat and protein. If he splits up his diet into, say 30 per cent protein, 20 per cent fat and 50 per cent carbs, he will be eating 480 calories as protein (1600x30 per cent) and 120 grams of protein a day (480 divided by 4 equals 120) since one gram of protein contains four calories. So what we have is an amount that meets the current research, and a good balance of protein, carbs and fat which will result in fat loss and muscle gain at the same time. Mind you, I have still taken higher percentage of carbs!

As total calorie intake decrease the quality, quantity of protein in the diet is the most important variable for maintaining muscle. Read carefully - a little too much protein is far less damaging to a person who exercises than too little protein.

CALORIES COMING FROM PROTEIN ARE LEAST LIKELY TO BE CONVERTED TO BODY FAT BECAUSE THEY GET USED IN MUSCLE TISSUE REPAIR.

Bottomline? High protein diets are far better for reducing body fat, increasing muscle mass and achieving your goals.

Now, the next time someone gives you hard time about your high protein intake, copy the latest study on the topic and give it to them. If that does not work, role up the largest fitness magazine you can find and hit them over the head with it.

I will discuss the second part of the article next week.

Till then stay fit.