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Lose Weight and Keep It Off: The Protein Secret
In this episode of "It's Pretty Simple," I’m diving deep into the importance of protein for effective fat loss, muscle maintenance, and long-term weight management. If you’re tired of the frustrating yo-yo dieting cycle like I was, you’ll want to tune in. I’ll be sharing how increasing your protein intake can help you lose weight and keep it off for good. I’ll explain the science behind protein, how it boosts metabolism, and exactly how much you need based on your activity level. Plus, I’ve got some practical tips on how to easily incorporate more protein into your meals to support your fitness and nutrition goals.
Studies/Articles
1 - Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group
https://pubmed.ncbi.nlm.nih.gov/23867520/
2- International Society of Sports Nutrition Position Stand: protein and exercise
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
3-Journal of the International Society of Sports Nutrition - Nutrient Timing
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
4- Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group
https://pubmed.ncbi.nlm.nih.gov/24814383/
5- Relative Protein Intake and Physical Function in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies
https://pubmed.ncbi.nlm.nih.gov/30235845/
6- Impact of Protein Intake on Muscle Mass During Weight Loss
https://pubmed.ncbi.nlm.nih.gov/24814383/
7- What Time of Day Is Best for Protein Intake If You Want to Gain Muscle?
https://www.verywellhealth.com/protein-timing-for-muscle-gains-8549248
Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply to train with me: www.equilateraltraining.com
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By Nikita KohliIn this episode of "It's Pretty Simple," I’m diving deep into the importance of protein for effective fat loss, muscle maintenance, and long-term weight management. If you’re tired of the frustrating yo-yo dieting cycle like I was, you’ll want to tune in. I’ll be sharing how increasing your protein intake can help you lose weight and keep it off for good. I’ll explain the science behind protein, how it boosts metabolism, and exactly how much you need based on your activity level. Plus, I’ve got some practical tips on how to easily incorporate more protein into your meals to support your fitness and nutrition goals.
Studies/Articles
1 - Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group
https://pubmed.ncbi.nlm.nih.gov/23867520/
2- International Society of Sports Nutrition Position Stand: protein and exercise
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
3-Journal of the International Society of Sports Nutrition - Nutrient Timing
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
4- Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group
https://pubmed.ncbi.nlm.nih.gov/24814383/
5- Relative Protein Intake and Physical Function in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies
https://pubmed.ncbi.nlm.nih.gov/30235845/
6- Impact of Protein Intake on Muscle Mass During Weight Loss
https://pubmed.ncbi.nlm.nih.gov/24814383/
7- What Time of Day Is Best for Protein Intake If You Want to Gain Muscle?
https://www.verywellhealth.com/protein-timing-for-muscle-gains-8549248
Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply to train with me: www.equilateraltraining.com