This isn’t a new topic for us. We’ve released a previous article on why protein is for everyone (which you can find if you scroll back a few blog posts,) and have, through social media and our website, consistently preached the message that EVERYONE needs protein - emphasising how it isn’t exclusive to the globo-gym meathead or the CrossFit homie. This is a core tenant of our company.
Along with creating an ultra-clean, Stevia-sweetened, whey-isolate protein powder, helping Veterans, and building up a community of people who are health-conscious and carry a desire to be better humans in every area of life…educating the masses on the NEED for protein (whether you’re a grandma, toddler, or CEO) is quintessential to the mission of Honeybeard Training. In an effort to continue our quest of educating as many people as possible about why protein is a necessity for daily function, overall health, performance, longevity, and everything in between, this article will provide you with a few research studies that clearly lay out the importance of protein for every type of person.
We know scientific research studies are super fun to read (joking,) so we’ve highlighted/bolded key quotes from each study. Of course, feel free to read the whole text, but we thought you’d appreciate the meat and potatoes. We believe it’s important to back up what we’re selling (both content and product-wise,) so here is a short article dedicated to the “why” behind our constant protein plug.
International Society of Sports Nutrition position stand: protein and exercise Journal of the International Society of Sports Nutrition https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8
General theme – Increases muscle mass, organ systems and recovery, important for elderly people
Protein optimizes nitrogen balance “A protein that provides an adequate circulating pool of amino acids before and after exercise is readily taken up by skeletal muscle to optimize nitrogen balance and muscle protein kinetics .”
Whey protein = more gains than casein “…research has indicated that whey protein induced protein gain to a greater extent than casein .”
Protein ingested after physical activity improves immune function, recovery, and muscle growth “Thus, a strategically planned protein intake regimen timed around physical activity is integral in preserving muscle mass or eliciting muscular hypertrophy, ensuring a proper recovery from exercise, and perhaps even sustaining optimal immune function. Previously, high levels of blood amino acids following a bout of resistance training have been found to be integral in promoting muscle protein synthesis . Evidence is accumulating that supports the benefits of the timing of protein intake and its effect on gains in lean mass during resistance exercise training [45–49].”
Popular concerns about a high protein diet aren’t true “It is often erroneously reported by popular media that a chronically high protein intake is unhealthy and may result in unnecessary metabolic strain on the kidneys leading to impaired renal function. Another concern that is often cited is that high protein diets increase the excretion of calcium thereby increasing the risk for osteoporosis. Both of these concerns are unfounded as there is no substantive evidence that protein intakes in the ranges suggested above will have adverse effects in healthy, exercising individuals.”
Elderly people need protein, and lots of it “…some data suggest that elderly men and women (the segment of the population most susceptible to osteoporosis) should consume dietary protein above current recommendations (0.8 g/kg/day) to optimize bone mass .”
Protein improves organ systems “There is, however, a body of scientific literature which has documented a benefit of protein supplementation to the health of multiple organ systems. It is therefore the position of the International Society of Sport Nutrition that active elderly individuals require protein intakes ranging from 1.4 to 2.0 g/kg/day, and that this level of intake is safe.” A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.
University of Washington School of Medicine, Seattle,WA,USA https://www.ncbi.nlm.nih.gov/pubmed/16002798 [General theme – Increases satiety, aids in fat loss]
Protein aids in weight loss “We tested the hypothesis that increasing the protein content while maintaining the carbohydrate content of the diet lowers body weight by decreasing appetite and spontaneous caloric intake.” (*these are the methods of the study) “Appetite, caloric intake, body weight, and fat mass were measured in 19 subjects placed sequentially on the following diets: a weight-maintaining diet (15% protein, 35% fat, and 50% carbohydrate) for 2 wk, an isocaloric diet (30% protein, 20% fat, and 50% carbohydrate) for 2 wk, and an ad libitum diet (30% protein, 20% fat, and 50% carbohydrate) for 12 wk. Blood was sampled frequently at the end of each diet phase to measure the area under the plasma concentration versus time curve (AUC) for insulin, leptin, and ghrelin…” (High-protein diet increases satiety and decreases fat mass) “…satiety was markedly increased with the isocaloric high-protein diet despite an unchanged leptin AUC. Mean (+/-SE) spontaneous energy intake decreased by 441 +/- 63 kcal/d, body weight decreased by 4.9 +/- 0.5 kg, and fat mass decreased by 3.7 +/- 0.4 kg with the ad libitum, high-protein diet…”
Dietary protein: an essential nutrient for bone health. Service of Bone Diseases, University Hospital, Rue Micheli-Du-Crest, 1211 Geneva, Switzerland. https://www.ncbi.nlm.nih.gov/pubmed/16373952 [General theme – Helps prevent osteoporosis, increase bone mass]
Protein helps prevent osteoporosis “…proteins represent a key nutrient for bone health, and thereby in the prevention of osteoporosis.”
High protein diet helps increase bone mass “…selective deficiency in dietary proteins causes marked deterioration in bone mass, micro architecture and strength, the hallmark of osteoporosis.”
Animal protein increases bone mineral mass “In agreement with both experimental and clinical intervention studies, large prospective epidemiologic observations indicate that relatively high protein intakes, including those from animal sources are associated with increased bone mineral mass and reduced incidence of osteoporotic fractures.”
Protein improves skeletal development “Dietary proteins also enhance IGF-1, a factor that exerts positive activity on skeletal development and bone formation.”
No evidence that vegetal protein is better than animal protein “…dietary proteins are as essential as calcium and vitamin D for bone health and osteoporosis prevention. Furthermore, there is no consistent evidence for superiority of vegetal over animal proteins on calcium metabolism, bone loss prevention and risk reduction of fragility fractures.”
So there you have it-some key points as to why we're so passionate about EVERY. BODY needing protein.