We know that the ultimate goal is to be happy and HEALTHY whatever shape or size we come in. (Anyone judging you is not worth being around!)
Muscle does increase your resting metabolic rate, and muscular strength is connected with lower risks of cancer and cardiovascular disease.
Researchers for McMaster University in Hamilton, Canada did a month-long study, which was published in the latest issue of the American Journal of Clinical Nutrition.
The study had 40 overweight men in their 20s that followed a rigorous exercise program and followed a diet that consisted of 40% fewer calories than what they would normally require.
However, while they all heavily restricted calories, half the men followed a lower-protein diet (1.2 grams per kilogram of body weight) and the other half followed a higher-protein diet (2.4 grams per kilogram of body weight). Both diets were above the recommended daily amount of protein.
The participants worked out 6 days a week, doing resistance training, sprint work, high-intensity interval training (HIIT), and plyometric circuits. They also had to hit 10,000 steps every day.
The results: After 28 days, the higher-protein group experienced about 2.3 pounds of muscle gain and about 10.5 pounds of weight loss. The lower-protein group retained their muscle mass and lost about 8 pounds.
So, nothing reaaally earth shattering or new. We have known for a long time protein is the way to go for muscles! But of course, we need to cut calories, move more, lift weights, and break a sweat multiple times a week.