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Friday MineFit TidBit: Why Protein Really Matters for Muscles and Joints

Posted By Darrell Smith, Friday, September 09, 2016
Proteins come in all shapes and sizes, available in meat and vegetarian options. Regardless of what protein appeals to you, it is the make or break for any weight management strategy and can build your muscles and bones. According to new research, protein is the key to losing fat and gaining muscle (reminder: muscle raises your metabolism!!): Forty overweight but recreationally active men were recruited for the study. They followed a reduced-calorie diet in which they ate about 40 percent of their normal diet and were randomly assigned to either a low-protein or high-protein group. The low protein group ate around 70 grams per day, while the high protein group ate ~200 grams per day. After one month, with regular exercise and normal daily lifestyle, the high-protein group lost 10.5 lbs of fat and gained 2.5 lbs of muscle. The low-protein group lost 8 lbs of fat and had no muscle gains. Lesson learned? Eat your protein and enjoy more muscle, a higher metabolism, stronger joints, and a sustainable body weight.  

Source: 
http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339

Easy Ways to Get Protein: 
1 cup greek yogurt - 18 grams 
1 protein bar - 16-20 grams 
1 scoop protein powder - 16-20 grams 
2 eggs - 16 grams 
1 piece of chicken - 25 grams
1 piece of fish - 20-30 grams 

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