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      Evolt Protein Recommendations

      Evolt provides individualized recommendations for daily calorie and macronutrient intake based on body composition, goals, activity levels, and exercise types.

      Evolt's Evidence-Based Approach to Macronutrient and Calorie Recommendations

      Evolt provides individualized recommendations for daily calorie and macronutrient intake based on body composition, goals, activity levels, and exercise types. These suggestions are designed to support professional healthcare guidance, not replace it. A significant aspect of Evolt's approach is recommending a higher protein intake, supported by scientific evidence for benefits in fat loss, muscle gain, and overall health.

      Importance of Protein in Health and Fitness

      Protein's Role in Fat Loss

        • Preservation of Lean Muscle Mass: Higher protein intake (above 2 grams per kilogram of body weight) helps maintain lean muscle during caloric restriction, crucial for effective fat loss without losing muscle mass. Studies show that individuals consuming more protein lose more fat and retain more muscle (Longland, Oikawa, Mitchell, Devries, & Phillips, 2016).
        • Increased Satiety: Protein is the most satiating macronutrient, enhancing the secretion of hormones that promote fullness and reducing hunger hormones, which leads to reduced caloric intake and supports a caloric deficit for fat loss (Leidy et al., 2015).

      Protein's Role in Muscle Gain

        • Maximizing Muscle Protein Synthesis (MPS): For muscle gain, consuming protein above 2 grams per kilogram of body weight is essential to maximize muscle protein synthesis, particularly for those engaged in resistance training. Higher intake supports anabolic processes, promoting muscle hypertrophy (Morton et al., 2018).
        • Reducing Muscle Protein Breakdown (MPB): Higher protein intake also reduces muscle protein breakdown, enhancing the net muscle protein balance, which is crucial for muscle gain during intense training or caloric restriction (Phillips, Chevalier, & Leidy, 2016).

      Protein's Role in Overall Health

        • Metabolic Health: Higher protein intake is associated with improved metabolic health markers, including better insulin sensitivity and reduced blood pressure. Protein's high thermic effect increases energy expenditure, preventing metabolic slowdown during weight loss (Johnston, Day, & Swan, 2002).
        • Enhanced Recovery and Reduced Injury Risk: Adequate protein intake aids muscle repair, enhances joint health, and minimizes exercise-induced damage, supporting recovery and reducing injury risk (Pasiakos, Lieberman, & McLellan, 2014).

      Safety of High Protein Intake

      Contrary to common concerns, high protein intake (up to 3 grams per kilogram of body weight) is safe for healthy individuals and does not adversely affect kidney function, bone health, or metabolic stress. Research indicates no harmful effects on kidney function or bone turnover markers in healthy individuals consuming high-protein diets (Antonio et al., 2016; Moore & Soeters, 2015).

      Conclusion

      Evolt's recommendations for higher protein intake are based on robust scientific research, supporting fat loss, muscle gain, and improved metabolic health without adverse effects in healthy individuals. These guidelines are designed to complement professional healthcare advice, helping users and professionals achieve optimal health and fitness outcome. As always we recommend you seek your own professional healthcare advice to align with your own individual circumstances.

       

      References:

      • Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Tamayo, A., Buehn, R., & Peacock, C. (2016). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of the International Society of Sports Nutrition, 13, 52. https://doi.org/10.1186/s12970-016-0151-8
      • Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55-61. https://doi.org/10.1080/07315724.2002.10719194
      • Leidy, H. J., Clifton, P. M., Astrup, A., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S. https://doi.org/10.3945/ajcn.114.084038
      • Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. Obesity (Silver Spring), 24(5), 997-1003. https://doi.org/10.1002/oby.21427
      • Moore, D. R., & Soeters, P. B. (2015). The biological relevance of protein source in humans: Animal and/or plant proteins? British Journal of Nutrition, 113(Suppl). https://doi.org/10.1017/S0007114514002314
      • Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://doi.org/10.1136/bjsports-2017-097608
      • Pasiakos, S. M., Lieberman, H. R., & McLellan, T. M. (2014). Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: A systematic review. Sports Medicine, 44(5), 655-670. https://doi.org/10.1007/s40279-013-0137-7
      • Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein "requirements" beyond the RDA: Implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572. https://doi.org/10.1139/apnm-2015-0550