Whether the goal is to build muscle, optimize longevity, lose weight, or improve overall health, this is the guide to tell you exactly how much and what kind of protein you need.
How Much Protein is Too Much Protein?
Protein is a controversial topic when it comes to weight loss, gender, age, and strength. Many people, especially women, are afraid to eat too much protein.
Common questions around protein include:
- How much protein is too much?
- Will protein kick you out of fat burning or ketosis?
- Will protein cause weight gain?
- Will protein lead to cancer and disease?
- Does protein have too many calories?
The answers to protein questions aren’t simple. Why? Because there are so many questions surrounding the topic of protein!
For example, should you eat the wrong protein, it could actually cause you to store fat, trigger too much insulin, trigger gut pathogens that wreak havoc on the immune system, and make you just “not feel good.” This is why many people question if they should be eating protein in the first place.
Why We Need Protein for Longevity
Amino acids from protein are the building blocks for all of our tissues and organs, including muscle, and muscle is directly correlated with longevity.
To put it simply, the stronger you are as you age, the longer you will live and the better the quality of life you will experience. There is only one way to maintain muscle and strength as you age: optimize your hormonal health, reduce inflammation and oxidative stress, and detox properly while providing sufficient amino acids from protein as building blocks for the body.
Sound Simple? Not really! There are many factors that could derail your progress.
Many women and men find it more and more difficult to maintain healthy muscle mass after the age of 40. One of the main causes of failure is consuming the WRONG protein source, which may not only fail to provide the building blocks for muscle, but could also lead to increased fat storage, detoxification backup, inflammation, and disease. It is imperative to focus on the right proteins that the body can utilize efficiently.
In the body, protein is broken down into amino acids. The body then looks for the essential amino acids it can’t make on its own. If the amino acids are there in the right ratio to one another, the body can use them to make new protein. However, if there are some amino acids left over or that couldn’t be put to use, the body can’t store them for later like with fat and sugar. Instead, it converts those leftover amino acids into glucose, burns them for energy, or stores them as body fat.
WRONG PROTEINS FOR BUILDING MUSCLE
Most protein powders see an 80% conversion into sugars and can lead to fat and muscle gain.
People focus on 1 gram of protein = 4 calories, but that is a generalization. Different protein sources have different calorie amounts depending on how much of the protein is used for building new protein versus how much is converted to sugar.
Because protein powders are easily digested, there isn’t the “thermic” effect that you get with animal protein, where 25% of the calories from the protein are used for digestion and turning up the “heat” in the body.
BCAA’s are only 3 of the essential amino acids, but in order to make protein, the body needs all 20 of them. So, BCAAs are mainly converted straight to sugar! These are not only failing to build muscle but are encouraging fat storage.
Whey, Pea, and Soy Protein
Whey, Pea & Soy Protein have just enough essential amino acids to only reach 18% utilization to make new protein. The remaining 82% is converted to sugar.
Furthermore, these proteins could cause inflammation, increased estrogen, leaky gut, high histamine reaction, or allergies depending on which powder is consumed. What’s more, soy is estrogenic and ladened with GMOs. This combination can lead to estrogen dominance, toxicity, and disease. Whey comes from dairy, a common allergy, and can cause inflammation and leaky gut in some people. Lastly, Pea protein is prone to mold, and may trigger allergies and inflammation in some people.
Chicken, Conventional Beef, Turkey, and Pork
Not only do these meats cause inflammation with the high levels of omega-6 inflammatory fats, but they contain amyloid proteins which are connected to disease and autoimmunity.
Amyloids are misfolded protein structures that are usually produced in the bone marrow. However, studies now show that the food supply – due to bad food practices – contributes to these externally made amyloids. These proteins don’t get broken down into usable amino acids, but instead, become deposited in tissues or organs like the brain.
These protein structures have been linked to approximately 50 conditions including infertility, diabetes, kidney dysfunction, autoimmune disease and Alzheimer’s.
The way cows and chickens are raised today in crowded spaces can contribute to amyloid buildup in their tissues. When you consume these animal products, you are also consuming the amyloids of these animals. These amyloids can feed pathogens. There has been a new connection between amyloids reactivating other viruses in the body that are fed by amyloids. Thus, it is certain that these amyloids not only fail to provide any usable proteins, but also wreak havoc on the gut, trigger proliferation of pathogens, and cause inflammation and autoimmunity.
My Effective Protocol for Building Lean Muscle
The Best Sources of Protein to Build Muscle
PerfectAminos is a pure essential amino acid supplement containing the exact ratio necessary to build new proteins. Because of this, it is 99% utilized by the body.
One serving of PerfectAminos is equivalent to 30 grams of whey protein, with only 2 calories. One serving of whey protein has 120 calories. PerfectAminos is the only protein to allow you to increase muscle mass without gaining water or fat weight at the same time. In other words, you can “lean bulk”.
Consume 1-2 scoops before or during your workout. For added results, take 1-2 scoops before bedtime.
Wild Animal Proteins
Although wild animal proteins may provide only 32% of usable amino acids, they provide the necessary B vitamins, iron, magnesium potassium, and other nutrients needed for protein synthesis and optimal health. Furthermore, the body creates a “thermic” effect and burns 25% of the calories during digestion. The natural balance of the right ratios of amino acids and Omega 3 fatty acids triggers a hormone called CCK that satisfies sugar cravings and suppresses the appetite.
Organic eggs provide 48% usable protein in addition to a healthy amount of choline that is needed for optimal detoxification in the liver. They also provide other nutrients other than just protein for muscle building, strength, and longevity. Furthermore, organic eggs trigger the thermic effect and the appetite suppressant hormone, CCK.
Other Tools to Enhance Building Muscle
When the X49 Patch is combined with wild animal protein and PerfectAminos, lean muscle gains are optimized while fat burning increases.
X49 is a patch that is based on increasing AHK-Cu, a copper peptide. It increases energy and recovery after exercise, increases stamina, improves cardiovascular function and focus, reduces belly fat, increases muscle tone and strength, and increases lean body mass and bone density. In other words, muscle gains and fat loss is optimized in addition to providing the energy to do “more” work during your exercise regimens. Additionally, it helps with osteoporosis and with faster, thicker hair growth. It may help protect from 5G and radiation, which can derail protein synthesis.
Wear the X49 Patch for 12 hours during the day, two inches below the belly button for men and women.
Accelerated Keto™ not only gives you a boost in mental and physical energy to workout harder, but it helps utilize your fat stores for energy and spare the breakdown of muscle tissue.
As a result, new muscle is built on top of existing muscle much faster. Furthermore, Accelerated Keto™ curbs cravings for sugar and carbs, which can lead to a breakdown of muscle and cause an inflammatory response in the gut, inhibiting the absorption of the essential protein and nutrients for muscle growth. It helps with intermittent fasting and provides amazing energy during a fasted workout, which has been proven to enhance lean muscle gains as well.
This is the only ketone supplement that contains HMB which prevents muscle wasting. HMB is derived from L-Leucine, an amino acid that is known to stimulate mTOR and stimulate muscle growth. Many protein powders will include Leucine for muscle growth, but the reality is that the body only converts 3% of leucine into HMB, which has been found to be the true molecule for stimulating muscle building.
The combination of the PurCaf caffeine, TeaCrine, and Dynamine in Accelerated Keto creates a steady stream of energy to enhance strength training output.
Take 3-4 Capsules in the morning on an empty stomach. Intermittent fast until you are hungry. For best results, break the fast with protein meal to increase fat burning.
Acceleradine® iodine increases metabolic rate and thyroid health to give you more energy to workout out harder and build more muscle. It also stabilizes blood sugar, supports protein synthesis, and increases ATP production in the mitochondria by 18 times compared to someone with iodine deficiency. This will in turn enhance energy, increase fat burning, and maintain muscle mass. Lastly, it detoxes the cells of heavy metals and radiation, which can be compromising your protein synthesis, immune system, energy, and weight loss goals.
Start with 3 drops in water 3 times a day on an empty stomach. Increase by 1 drop per dose per day until you get to 25 drops three times a day. Continue with 75 drops per day. Take at least 15 minutes before food or other supplements.
If you are suffering from toxicity overload due to a dirty liver, the liver will fail to properly and efficiently assimilate the amino acids from protein and shuttle those amino acids to muscle tissue.
The Liver Flush Kit helps to:
- Improve the breakdown of protein and fats
- eliminates pain, cramps, and inflammation
- helps lower AST and ALT liver enzyme counts
- replaces damaged liver cells with healthy ones
- reverses fatty liver disease
- eliminates thousands of toxins and pollutants
- reverses drug and alcohol liver damage
- flushes out unhealthy cholesterol deposits
- opens obstructions in the liver and gallbladder
- boosts the immune system
- allows the liver and gallbladder to regenerate
X39 is a stem cell activation patch that activates the body’s own stem cell production by elevating GHK-cu peptide for regeneration and repair. This peptide resets 4,000 genes to a younger state, helps repair collagen in all tissues, activates stem cell production, encourages apoptosis of cancer cells, and discourages metastatic cancer cells.
Not only do people notice enhanced sports performance, faster recovery, improved protein synthesis, and reversed cellular aging, but also experience mental clarity, pain and inflammation reduction, wound healing, better sleep, more joy, youthful energy, soft skin, wrinkle reduction, and hair growth.
Wear it for 12 hours during the day at the base of the neck or 2 inches below the belly button.
Carnosine can help improve strength, stamina, endurance, pain relief, and increase life span. It is great for repairing tissue, muscle tears, tendonitis, and tennis elbow. In addition to building muscle, it helps improve cognition, eyesight, heart health, and sugar regulation issues. Carnosine is good for neuro and cognition issues, and many people report better balance. It is also good for burns, lumps, bumps, clots, bruises, and lacerations. It protects telomeres from shortening to extend lifespan.
The Carnosine Patch signals the body to make the antioxidant and nutrient carnosine found in our brain, heart, and muscles.
Wear 5-7 days/week during the day or night for 12 hours. It can be worn behind the right ear, on the right temple, the center of the breastbone, back of the neck, or two inches below the belly button.
Energy Enhancer Patch
The Energy Enhancer Patch helps increase energy, fat burning, and endurance, and reduces fatigue and muscle soreness. The patch will increase caloric burn on average by 300 calories. As a result, the body has more energy to workout harder to build more strength, burn more fat, and utilize the ingested protein more efficiently to build healthy muscle.
It can be used on acupuncture points bilaterally for nausea, reflux, improved digestion, strengthened organs, drained dampness and phlegm, and increased Qi Bioenergy in organs. The patch signals the body to increase beta-oxidation in the mitochondria for fat burning.
Wear during the day for 12 hours and take off at night. White on right and brown on left. Options: Inside the wrists, on the balls of the feet, inside the shoulders on the lung meridians.
The thyroid is the master endocrine organ.
Accelerated Thyroid® optimizes metabolism, fat burning, muscle creation, protein synthesis, and energy. The synergy between the ingredients support the adrenals and pituitary which are integral parts of building muscle. This powerful thyroid supplement contains L-Tyrosine which is responsible for the structure of proteins in the body. Furthermore, the L-Threonine helps prevent fatty liver, which can inhibit protein synthesis and fat burning. L-Threonine also is necessary for collagen, muscles, arteries, and digestive tract.
Take 3-4 capsules in the morning. May add 1-2 at noon if needed
Leaky Gut Bundle
Leaky gut can inhibit protein digestion and protein synthesis, in addition to limiting estrogen detoxification. If there is estrogen dominance due to Leaky Gut, the excess estrogen will encourage fat gain and muscle loss. The Leaky Gut Bundle heals the tight junctions, promotes healthy microbiome, and improves the mucosal lining in the gut.
Take 1-2 servings of each supplement daily
Intermittent fasting increases autophagy (the killing of diseased and inflammatory cells). It also stimulates growth hormone, testosterone, and fat burning, while lowering blood sugar and insulin.
High blood sugar can lead to a breakdown of tissues and muscles. As you intermittently fast and abstain from eating, it spares the breakdown of muscle so that every time you workout, you are building on new muscle. In fact, fasting while exercising leads to bigger muscle gains and energy. Adding in the PerfectAminos during the workout doesn’t break the fast while enhancing the fasting effect of muscle building.
Lift Heavy Weights
Lifting heavier weights is much more effective than lifting lighter weights and doing more reps. “Time Under Tension” is what to focus on, meaning slowly lifting heavy weights to build new muscle fibers. Furthermore, changing up the strength training routine is important to “confuse” the muscles, leading to enhanced results. As men and women get older, strength training is more imperative for longevity.
Some cardio has been shown to increase strength as well; not chronic cardio or cardio without the balance of lifting weights. Saying that, doing more than 60 minutes of cardio can hinder your muscle gains and slow down your metabolic rate. Also, you want to do your cardio separately from weight lifting or after weight lifting. If you start with cardio followed by lifting weights, your output for weight lifting will be compromised, leading to less muscle growth.
It goes without saying that quality sleep is imperative for muscle growth and recovery. Sleep is the time the whole body repairs damaged tissue and builds more muscle. The Silent Night Sleep patches improve the quality and length of sleep without causing grogginess.
Expand your Expectations
Just as your limiting beliefs may be holding back your mental growth, it may also hold back your muscle gains. Expand your personal expectations for energy, strength, and agility and see where it takes you!
Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.