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thesportssoundoff · 7 years

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“History for one man, history between two women and a load of decent fights leading up to it” A UFC 215 Preview

The UFC returns to PPV with the sort of card that suggests that they need this new TV deal for more than just dollars and cents. This is a good card from the top to the bottom. It has two title fights, both highly intriguing in their own rights, and then a collection of fights on the PPV portion that either have divisional relevance (RDA/Magny, Pedro/Latifi) or the potential to be a slugfest (Stephens/Melendez). The free TV portion pits some of Canada's best hopes for being new leaders in Canadian MMA (Arjen Bhullar and Gavin Tucker) against vet competition (Luis Henrique and Rick Glenn). Also on this card you have some good WMMA fights and some interesting on paper fights pitting Canadian veterans against unheralded opposition. It's a good card----but is it the kind of card you pay $60 for? It's easy to argue that it isn't---but it's also easier to argue that there's no alternative. The average UFC event when worked out on paper roughly accounts for about 2 million dollars. A UFC PPV that does around 150,000 buys at $60 when you remove the PPV providers cut is about $4 million and change plus whatever they get for airing prelims and etc etc. It's just too big a financial relief to put it on PPV. So you're stuck with a card that might not be worth the PPV entirely (although if you bought UFC 208, 212 or 213, I don't want to hear that shit) but also has no viable alternate. Now with that said, let's get the real meat and potatoes of this bowl of fruits and nuts.

Fights: 12

Debuts: 1 (Arjan Bhullar)

Fight Changes/Injury Cancellations: (Junioe Dos Santos vs Francis Ngannou cancelled)

Headliners (fighters who have either main evented or co-main evented shows in the UFC): (Mighty Mouse, Valentina Shevchenko, Amanda Nunes, Neil Magny, Rafael Dos Anjos, Ilir Latifi, Gilbert Melendez, Jeremy Stephens, Sara McMann, Wilson Reis, Henry Cejudo)

Fighters On Losing Streaks in the UFC: 4 (Henry Cejudo, Mitch Clarke, Jeremy Stephens and Gilbert Melendez)

Fighters On Winning Streaks in the UFC: 6 (Ray Borg, Valentina Shevchenko, Tyson Pedro, Amanda Nunes, Demetrious Johnson, Kajan Johnson)

Stat Monitor for 2017:

Debuting Fighters (Current number: 24-23)- Arjan Bhullar

Short Notice Fighters (Current number: 17-25)- 0

Second Fight (Current number: 22-27)- Gavin Tucker

Cage Corrosion (11-5)- Kajan Johnson, Mitch Clarke, Sarah Moras, Gil Melendez, Ilir Latifi

Twelve Precarious Ponderings

1- I'll try to elaborate more on this but what necessarily IS history in the context of MMA? Like if you think about it, the Guinness Book of World Records is filled with "historic" records but do you care about half of them? Even pro sports there are records that people don't give much of a shit about. So what is history for MMA? What is being the champion with the most title defenses in a sport like this really worth? You'd assume a lot given how I'd venture a guess and say MOST champs can't go three title defenses in a row----but is this a record people care about? If so, how do you get them to care?

2- There has to be a part of everybody who is simply tired of talking about this that or the other thing when it pertains to the drawing power of Mighty Mouse. Either you appreciate his gifts and his greatness or you don't and at this point, the only people who should be worried with how many PPV he sells are the UFC and Mighty Mouse.

3- Just for the sake of argument; a brief comparison between the title defenses that Anderson Silva has had and the title defenses that Mighty Mouse has had. Caveats of course being different era, more active contenders, less shows, established weight class etc etc etc. PLUS you have to weed through the fights Anderson Silva had at 205 as well:

A. Silva- 47-18 UFC record at time of title defense; 1 undefeated in org, 0 undefeated overall; longest winning streak- 5 (Patrick Cote); rematches 3 (Franklin, Sonnen and Okami)

D. Johnson- 40-12 UFC record at the time of title defense; 6 undefeated in org; 0 undefeated overall; longest winning streak- 4 (Kyoji Horiguchi and Henry Cejudo); rematches 2 (Benavidez and Dodson)

4- Is there a backup plan in place if Ray Borg misses weight as he's been want to do in the past?

5- We sometimes rail on MMA but when the best fight the best, it can be really fun. After watching Shevchenko and Nunes run through the 135 lb division throughout all of 2016 and the start of 2017, there's no doubt these two are the best 135ers currently going. They're not the stars that Rousey and Tate were (and Holm by extension) BUT they're better fighters as evidenced by the success they've had. Nunes has come a long way (with some flaws that remain since her Strikeforce tenure) while Shevchenko continues to be a consistent ass kicker. They match up well stylistically, both fighters have the ability to finish the other and it's the perfect matchup of slow and steady in Shevchenko vs the aggressive immediacy of Nunes. The weight cut failure/sinusitis (depending on who you ask) doesn't help matters but we're getting the fight and that's what counts.

6- So.....who is the #1 contender post EITHER title fight? That's less of a problem at 135 lbs where Holm can jump down/GDR can pinch hit for the spot/Rocky Pennington is hanging out around. Even Ketlen Vieira could probably get that fight if she beats Sara McMann. It's a little less clear at 125 lbs where Mighty Mouse has beaten, well, everyone. Sergio Pettis is a fresh face although I don't think that fight would do remotely well on PPV or even on free TV. Same could be said for Ben Nguyen although Nguyen has a well earned fight finisher rep.

7- If they kill the 125 lb division if Mighty Mouse wins again, you cool with that?

8- Gavin Tucker looked very, very good in his UFC debut. Even though he's 31, he represents the slightest glimmer of hope for a UFC Canadian scene that's been floundering since GSP left. The UFC is giving him a moderate step up in Rick Glenn; one of those guys who might epitomize a AAAA fighter (too good for the regional circuit, not good enough for the bigger orgs).

9- Speaking of the future of Canadian MMA, Arjan Bhullar makes his debut. Just to show the difference here; Bhullar at 31 would be tied for the 4th youngest HW in the top 10 behind Volkov, Struve and Ngannou. He'd be tied for 4th OLDEST in the featherweight division (Yair, Aldo, KZ, Moicano and Ortego are all younger), Stephens being 31 as well.

10-Henry Cejudo showcased a wealth of improvement from his earlier UFC fights when he took Joseph Benavidez. He didn't get the decision (which most people disagreed with) but the improvement was there. He'll draw Wilson Reis who is about a level above the guys he was beating pre-DJ but below Mighty Mouse and Benavidez. Cejudo is still young, he's still improving and chances are he can maybe make a run in the division again. Assuming he doesn't miss weight/pull out/lose a winnable fight here.

11- Is it wrong to be a stick in the mud re: Gil Melendez vs Jeremy Stephens? Gilbert has had a lot of great fights in his career BUT his UFC run consists of really only one great performance vs Diego Sanchez. Caveats about Mexico's altitude and Benson Henderson aside, Gil's just really not the same dude anymore. Jeremy Stephens has historically been a fighter who has two types of fights; the fight where he brawls his way to a killer finish or a boring fight where he's decisioned/wins a decision. He is a guy who hasn't evolved despite his success; fighting the same way he has since 2010. Now having said that, perhaps there's a chance that the two stylistically match up for some kind of crazy war. I'm just not sold on that being the case; we've seen Stephens booked in these kind of fights before (Melvin Guillard, Donald Cerrone, Cub Swanson, Max Holloway off the top of my head) and it always ends with him being handled.

12- The quality of the 205 lb division has been dragged over jagged rocks plenty of times but Tyson Pedro seems like he could be a guy who has a bright future. The Aussie is undefeated in the UFC, both by finishes, and as we're seeing Khalil Rountree is no joke. The question becomes whether he can handle a serious step up in terms of style which is what Ilir Latifi represents. Latifi is a strong dude who doesn't need to hit clean to hurt folks and he's got an active ground game to match. He is a stern test for Mr. Pedro.

Must Wins

Demetrious Johnson

No duh. This is a must win. History is on the line here and a record that would stand until the end of time is on the line. Let's see if he can get it.

Ray Borg

Mighty Mouse is going for the record. That's without question a massive must win scenario---but a win by Mighty Mouse might legitimately end the 125 lb division in my estimation. That would suck for all involved. Ray Borg wins and there's an IMMEDIATE hot rivalry which would stretch the lifespan of this division out somewhat. Beyond that, Borg as a champion might convince a few new people to give 125 lbs a chance given how the issue seems to be about Mighty Mouse superficially and maybe not so much the division.

Tyson Pedro

I thought about Amanda Nunes here but I get the feeling that all roads will end positively there regarding her and the UFC. Tyson Pedro is a different kind of situation entirely; if he wins, 205 lbs has a new hot face on the scene at a time where Jon Jones is gone (for now), Rumble is gone, DC is going to be gone soon and Gustafsson fights every once every leap year. Pedro is a fight finisher who is 25 years old in a division lacking other fight finishers. He pretty much has to win.

Five Fights You Shouldn’t Miss

1- Ray Borg vs Demetrious Johnson

History is on the line. This is the fight to see.

2- Amanda Nunes vs Valentina Shevchenko

The first fight wasn't just good, it was the launching point for Amanda Nunes' career as it stands. Now they meet again with Nunes as the dominant champion who just iced the two most famous female mixed martial artists ever and Shevchenko chasing the only woman to beat her in MMA. It's a perfect story.

3- Sara McMann vs Ketlen Vieira

Ronda Rousey is not coming through that door. Miesha Tate is not coming through that door. Holly Holm is a 145er now (I suppose). You need new talent in the ranks and that ultimately means that Ketlen Vieira is of importance. The 26 year old Brazilian faces Sara McMann who at this point kind of is what she is. She's a frustrating fighter who when she puts it all together could beat anybody---but seems reticent to put it all together.

4- Henry Cejudo vs Wilson Reis

First, the challenge is on Reis to show he's not completely cooked and burnt out after getting thrashed vs MM. Wilson has had a long career and has fought up in weight, down in weight and in the middle. He's a good veteran fighter but he's got a lot of wear and tear on him. Henry Cejudo looked great in a loss to Joe Benavidez----so which Cejudo shows up? The one who upped his game vs Benavidez or the dude who slept through fights with Juissier Formiga and Chris Cariaso?

5- Rafael Dos Anjos vs Neil Magny

Tarec Saffiedine was a decent challenge for RDA at 170 lbs. Now comes a more perplexing challenge; a long limbed guy who exists in that "good enough to win but not great enough to win in one way." Magny has no true calling card; as a striker he's able to mix things up well enough. He has an understanding of angles and a variety of tools he uses to outpoint folks. He doesn't have the power to finish a guy outright and whenever he gets touched, he seems to react in the exact opposite fashion you'd want someone to. On the ground, he's good enough to challenge with subs and get to his feet but not good enough to stop takedowns and when it becomes chain for chain, he loses. Dos Anjos on paper is good enough to beat Magny but in the words of Kevin McHale; good big beats good small every single time.

#MMA #UFC #UFC 215 #Mighty Mouse #Borg #Cejudo #RDA #Valentina Shevchenko #Amanda Nunes

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coilart2019-blog · 5 years

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What Are RTA, RDA, RDTA and Sub-ohm Tanks?

So, you’re shopping for new vape devices and accessories, and you see all of these acronyms, RTA, RDA, RDTA, and sub-ohm. But what do they mean and how do they differ? We have the ultimate answers to all your questions right here!

RTA

Technically, all rebuildable tanks are RTAs. But the acronym RTA (Rebuildable Tank Atomizer) has stuck to one particular type of system even as more varieties enter the market. There are three characteristics of an RTA:

A deck for one or two coils

A deck that sits under or in the middle of the tank

A chimney and bell system that covers the deck and extends up to the drip tip

The small chamber around the deck creates vacuum pressure. This pressure aids the capillary action, so the juice moves faster. This makes the wicking action more efficient. This is especially true for higher powered applications.

The vapor will move up the chimney as it becomes more concentrated. Many users claim this creates a more concentrated and robust flavor.

Pros

The biggest benefit of these tanks is that you get great juice capacity, equivalent to a sub-ohm level. You also get high-quality flavor and clouds that are on par with RDA options. You can get the same benefits, but you won’t have to pay the same prices. RTA options tend to be cheaper than sub-ohm tanks. When you have these tanks set up and working correctly, they are simply brilliant.

Cons

One thing to look out for with RTA tanks is that they can be tricky to set up. Depending on the brand you choose, they can leak a lot. You also have a higher risk of a dry hit when compared to RDA and sub-ohm tanks. With some experience and finesse, you can have your tank working great.

Try an RTA

If you want to try an RTA tank, the CoilART Mage RTA V2 in Black Golden is an excellent option. At $41.99 it is one of the more affordable tanks. This is a bargain, considering that the gold on this tank is real 24K gold plate.

There is a 3.5ml juice capacity, and it comes with a 5.5ml PCTG bubble tube included. The top lid with knurling design is easy to screw out. It has an 810-drip tip, making it widely compatible.

RDA

An RDA (Rebuildable Dripping Atomizer) is a type of RBA. These devices require the user to add the coils, wicks, and juice manually. There is a well in the bottom of the deck that the wicks drop into. These wells tend to be smaller than tanks, so you’ll need to replenish the juice to ensure the wicks don’t go dry.

Pros

The most noticeable benefit of RDA tanks is their rich, full flavor and clouds. This is the standard to strive for. They are also incredibly easy to use. Your wallet will also notice that the cotton and pre-made coils are super cheap.

Cons

One thing users aren’t fans of is the lack of capacity. You need to keep refilling the small juice wells. It also takes a bit of practice to master the wicking.

Try an RDA

If you want to try an RDA for yourself, consider the CoilART Azeroth RDA SS. At $34.99, it is affordable and guaranteed to impress. It has a 24mm diameter and a patented triple coil deck. There is a gold-plated 510 contact and 3×3 adjustable airflow.

RDTA

This is a newcomer to the vaping market and is quickly taking the industry by storm. RDTA stands for Rebuildable Dripping Tank Atomizer. Many users and critics view it as the perfect combination of previous solutions. It has the functional features of an RDA and the capacity of the RTA.

The e-liquid is stored in an RDTA tank and uses the deck to drip the liquid onto the wick. The tank feature has a capacity similar to an RTA’s, while the drip action works like an RDA. It has

A deck for one or two coils

A deck that sits above the tank

No chimney and bell system

Pros

As you can see, one of the biggest advantages is the large capacity for holding e-liquid. It can also produce glorious clouds of vapor that are sure to impress. Because it works like an RDA, you’ll have the same benefits of flavor enhancements. You can also adjust the coils for a custom experience.

Cons

One of the biggest downsides of the RDTA is that they are not compatible with all devices. It is also not user-friendly, so beginner vapers may want to hold off trying it until they gain some experience. Using the wrong amount of cotton is perhaps the most common mistake that people make when wicking coils. You cannot just put the long cotton into the oil tank to lead the oil to the coil. If you operate like this, the oil-defecting distance will be too long. After half tank of the oil has been finished, the oil defecting speed will become slower. The oil in the cotton cannot be deflected completely and is difficult to deal with. Also, the process of refilling the oil tank can be a daunting task for most people.

Try an RDTA

The CoilART Azeroth RDTA 24MM 4.0ML Gold is one of the best RDTA options on the market. You’ll love its beautiful styling of black and 24K gold plating. Only the highest quality materials are used, including food-grade Pyrex glass and SUS304 stainless steel.

Sub-ohm Tank

This is the most common type of tank used, and you’ve probably already tried one. They are easy to use and come in a variety of price points. They are convenient because they are pre-made coils that you buy separately from the tank.

The coils are already packed with wire and cotton. Your mod will heat them, and the vapor gets produced.

Pros

Sub-ohm tanks are perfect for beginners because they do not require any manual tinkering by the user. With better quality tanks, you’ll get great clouds and flavor with minimal effort. Because they are the most user-friendly and highly popular option, you have a ton of options to choose from. There is also no worry of leaking since you don’t have to drip e-liquid.

Cons

Depending on the option you buy, they can be quite expensive. You’ll also find that some have coils that burn out quite quickly. This will contribute to higher costs. Since 99% of the issues you’ll experience are due to the coils, you can avoid this by only buying high-quality sub-ohm tanks. Sub-ohm tanks are not for use with mechanical mods.

Try a Sub-ohm Tank

If you would like to try a sub-ohm tank, go for the CoilART MAGE Subtankin Black Golden. It is incredibly affordable at just $28.99.

In keeping true to the user-friendliness of a sub-ohm tank, this 810-drip tip is easy to screw out with a top-lid knurling design. You’ll get plenty of use between each refilling with the 4ml juice capacity. Inside the tank, there is a mesh coil 0.2Ω.

You can also have complete customization when it comes to looks. Choose from the sleek black golden, bold black red, and cool black blue.

Customize Your Vaping

So which tank is right for you? If you are new to vaping, it is safe to stick with a standard sub-ohm tank. They are the easiest to operate.

If you have some experience, then it’s time to move on to the rebuildable tanks. You could start with an RDA and then move on to the RTA or RDTA.

Now it is the time to customize your vape experience by shopping our extensive inventory of high-quality tanks.

#Vaping #Rta #Rda #Rdta #Sub Ohm Tank

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ebenpink · 5 years

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Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein. http://bit.ly/2YjzXqa

Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article we’ll set the record straight, so you can finally separate the facts from the fiction.

++++

Maybe you’re a protein promoter.

You buy protein powder in “bucket with a handle” format. You know the protein counts of every food you eat.

After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.

Or maybe you’re a protein avoider.

Maybe you’ve heard bad things.

Like: Protein will damage your kidneys.

Or: Protein will give you cancer.

Or simply: We all eat too much protein.

Maybe you want to lose fat. Or gain muscle. Or be healthy.

You just want to do the right thing and eat better. But with conflicting information about protein, you don’t know what to think.

Or, if you’re a fitness and nutrition coach, you’re wondering how the heck to clear up the confusion about protein among your clients.

Let’s get into it. In this article, we’ll explore:

What are high-protein diets?

What does the evidence say about high-protein diets and health?

Does protein source matter?

How much protein is right for me?

How to read this article

If you’re just curious about high-protein diets:

Feel free to skim and learn whatever you like.

If you want to change your body and/or health:

You don’t need to know every detail. Just get the general idea.

Check out our advice at the end.

If you’re an athlete interested in performance:

Pay special attention to the section on athletic performance.

Check out our advice for athletes at the end.

If you’re a fitness pro, or interested in geeking out with nutritional science:

We’ve given you some “extra credit” material in sidebars throughout.

Check out our advice for fitness pros at the end.

Why protein?

A quick intro if you aren’t a nutrition pro:

Protein is one of the three main macronutrients that makes up the food we eat. (The other two are fat and carbohydrate.)

Protein itself is made up of amino acids.

Amino acids are the building blocks for most stuff in our bodies. They’re like Legos that can be broken down and re-assembled in different ways.

Unlike extra fat (which we can store very easily on our bums and bellies), we don’t store lots of extra amino acids. Protein is always getting used, recycled, and sometimes excreted.

If we don’t get enough protein, our body will start to plunder it from parts that we need, such as our muscles.

So we have to constantly replenish protein by eating it.

We need protein.

Protein is so important that without it, we die or become seriously malnourished.

(This protein-deficiency disease is known as kwashiorkor, and we often see it in people who have suffered famines or who are living on a low-protein diet.)

All your enzymes and cell transporters; all your blood transporters; all your cells’ scaffolding and structures; 100 percent of your hair and fingernails; much of your muscle, bone, and internal organs; and many hormones are made of mostly protein. Hence, protein enables most of our bodies’ functions.

Put simply, you are basically a pile of protein.

No protein, no you.

How much protein do we need?

Short answer: It depends.

Let’s look first at the current Recommended Daily Allowance (RDA).

The RDA for protein is 0.8 g/kg (0.36 g/lb) — the more you weigh, the more protein you need:

A 150-lb (68 kg) person would need 68 x 0.8, or about 54 grams of protein a day.

A 200-lb (91 kg) person would need 91 x 0.8, or about 73 grams of protein a day.

That generally works out to about 10 percent of daily calories coming from protein.

However.

RDAs were originally developed as a way to prevent malnutrition — to represent the minimum amount of a nutrient we need to not die (or get sick).

“You’re not dead” is not the same thing as “You’re kicking ass.” The RDA for surviving may be different than what we need to thrive.

The RDA is also a very general recommendation. It doesn’t take other things into account, such as:

How much total energy (i.e. calories) we eat or need

Our carbohydrate intake

When we eat the protein

Our biological sex

Our age

How active we are

What activities we do

How “eco-friendly” various protein sources are

The Institute of Medicine (US) suggests a huge range in individual protein requirements — from 0.375 g/kg to 1.625 g/kg body weight (0.17 to 0.74g/lb body weight).

In other words, our hypothetical 150-lb person might have protein needs ranging from 26 to 111 grams per day.

Well that narrows it down nicely, doesn’t it!?

Let’s take a deeper look: Amino acids

Protein in our food is made up of many different building blocks, or amino acids.

Most people focus on Recommended Daily Allowance (RDA) for total protein, but they don’t think about how much of each amino acid they might need.

If your diet isn’t varied enough, you may be eating enough total protein, but not enough of a specific essential amino acid.

Every day, you need this much of these essential amino acids:

14 mg/kg of histidine

19 mg/kg of isoleucine

42 mg/kg of leucine

38 mg/kg of lysine

19 mg/kg of methionine + cysteine

33 mg/kg of phenylalanine + tyrosine

20 mg/kg of threonine

5 mg/kg of tryptophan

24 mg/kg of valine

Of course, you don’t need to spend hours in your kitchen with an eyedropper of lysine solution, carefully calibrating your intake.

Just eat a variety of protein-rich foods and let nature do the rest.

What does a high-protein diet look like?

People often assume that “high protein” means “low carbohydrate”. In fact, you can eat more protein without making any drastic changes to other things in your diet.

Many types of diets can be considered high-protein. “High protein” is a bit of a relative concept; there’s no clear rule.

The average protein intake for adults in the US is about 15 percent of calories coming from protein.

The Institute of Medicine suggests that up to 35 percent of total calories is an OK proportion of protein for healthy adults.

And most researchers would say that once you get more than 25 percent of total calories from protein, you’re in “high protein” territory.

Here’s what high- and low-protein diets might look like for a given meal.

The upper tolerable limit (UL) of something tells you how much you can eat without having health problems.

Currently, there’s no established UL for protein.

Does that mean you can eat as much protein as you’d like without any negative side effects? No. It just means researchers haven’t figured it out yet.

But we do know that eating up to 4.4 g/kg (2 g/lb) body weight didn’t cause any short term health problems in clinical studies.

Let’s take a deeper look: Calculating maximum protein

The Institute of Medicine suggests that high protein intake, where about 35 percent of your calories comes from protein, is safe.

What does that mean in grams per kilogram body weight (or g/lb body weight)?

Say you’re 74.8 kg (165 lb) and reasonably active. You need about 2,475 calories per day to maintain your weight.

If you get 35 percent of your total energy intake from protein, you’d be eating about 866 calories from protein each day.

1 gram of protein has 4 calories. So 866 calories is around 217 grams of protein per day.

That’s about 1.3 grams per pound of body weight, or 2.9 g/kg.

Will eating a high-protein diet hurt me?

For years, people have been concerned with the safety of eating too much protein.

Will eating too much protein explode my kidneys?

How about my liver? My left femur?

The most common health concerns of eating more protein are:

kidney damage

liver damage

osteoporosis

heart disease

cancer

Let’s explore these.

Claim: High protein causes kidney damage.

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys (usually from pre-existing kidney disease) to a eat a low-protein diet.

But there’s a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work (glomerular filtration rate and creatinine clearance), just like jogging increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like jogging isn’t going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so it’s particularly important to drink plenty of water to avoid dehydration.

Verdict: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

Claim: High protein causes liver damage.

The liver, like the kidneys, is a major processing organ. Thus, it’s the same deal as with kidneys: People with liver damage (such as cirrhosis) are told to eat less protein.

Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.

Verdict: There’s no evidence that high-protein diets (2.2g/kg body weight) cause liver damage in healthy adults.

Claim: High protein causes osteoporosis.

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium you’ll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because you’re losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones aren’t just inert sticks of minerals — a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

(Eating more protein plus adding resistance training: Double win for bone density.)

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

Claim: High protein causes cancer

Unfortunately, we still don’t have conclusive human studies on the cause of cancer and the role of protein.

There are studies that asked people how much protein they ate over their lifetime, and then looked at how often people got cancer. The research shows a connection between protein intake and cancer rates.

But these studies are correlational studies and don’t prove that protein is the cause of cancers. Plus, some researchers have gone so far to say that studies relying on subjects to recall what they ate are basically worthless because human memory is so inaccurate.

A big part of the proposed cancer and protein link comes down to confounding factors, like:

where you get your protein from — plant or animal

how you cook your protein (i.e. carbonized grilled meat)

what types of protein you’re eating (e.g. grass-fed steak versus a hot dog)

And so on.

In other words, we can’t say that any particular amount of protein causes cancer.

Verdict: Limited evidence that protein causes cancer; many other confounding factors.

Let’s take a deeper look: Protein and cancer

A study from 2014 looked at protein and cancer risk. It was widely misinterpreted as proof that eating a lot of protein caused cancer.

First, it was actually two studies, one asking people questions and following them for years; and one that fed mice a high-protein diet and implanted them with cancer.

With the human study, researchers looked at people’s self-reported protein intake and their rates of cancer over the following 18 years.

They found that people aged 50-65 who ate diets high in animal protein (≥20% of total calories) had a 4-fold greater risk of dying of cancer over the next 18 years compared to people who ate a moderate amount of protein (10-20% of total calories).

(Just so you get an idea, smoking increases your risk of cancer by 20-fold.)

Then, it gets more interesting, because for people over 65, eating more protein decreased cancer risk by more than half. In summary:

Eating more protein from 50-65 years old was associated with a higher risk of death from cancer, but over 65 years old that association was reversed.

The second part of the study is where people really misunderstood what the study had proven.

Researchers fed mice a high-protein diet (18% of total calories), then implanted cancerous cells. They found that the high-protein diet increased tumor size. This is not a surprise, since protein increases IGF-1 (an anabolic protein) that stimulates growth in pretty much all tissues, including cancerous tissue.

Higher protein diets stimulated cancerous growth in mice.

So, while eating more protein might increase the size of existing tumors (depending on what treatment someone is undergoing), this study does not show that high-protein diets cause cancer.

Claim: High protein causes heart disease.

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease (70 percent for men and 37 percent for women), whereas plant-based proteins aren’t linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study (the gold standard in research).

There are many confounding factors. For one, consider the type of animal — does seafood cause the same issues as red meat, for example?

We don’t yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

Let’s take a deeper look: Protein source

A new study in the Journal of American Medical Association (JAMA) looks not only at protein intake, but where people got their protein from.

More than 131,000 people were asked:

how much protein they ate; and

if it came from animals or plants.

This study took over 35 years to do (starting in the 1980s).

What they found:

Eating more animal protein was associated with a higher risk of death… if you were also doing something else that was a risk factor.

Such as:

smoking

being overweight

not exercising

drinking alcohol

history of high blood pressure

low intake of whole grains, fiber, and fruits and vegetables

Eating more plant protein was found to be associated with lower risk of early death.

What does this mean?

You might think at first glance that you should eat less animal protein, since this study seems to say that animal protein is bad for you.

But there’s more to it.

If you’re doing everything else “right”, then eating more animal protein doesn’t seem to be a problem.

Likely, it’s not the animal protein on its own but a lot of lifestyle things that come with eating more animal protein.

For instance, this study began in the 80s. At that time, nearly every doctor told their patients to eat less fat and meat, and to avoid eggs.

So if you were a somewhat health-conscious person, then you’d likely be eating less animal protein compared to someone who was less health-conscious (or if you went against your doctor’s advice) — but you’d also likely be engaging in a bunch of other health-supporting decisions and activities.

The problem with these types of studies, called correlational studies, is that you can never be sure whether the associations are caused by one onto the other or if they’re simply happening at the same time.

Protein quality matters

Most people think about how much protein, but they don’t think all that much about the quality of the protein they’re eating.

There are huge differences in the chemical makeup of a given protein source, and how valuable that protein is nutritionally. The higher a protein’s quality, the more easily it can give your body the amino acids it needs to grow, repair and maintain your body.

The two big factors that make a protein high or low quality are:

Digestibility:

How easy is it to digest?

How much do you digest — and absorb and use?

Amino acid composition:

What amino acids is it made of?

A high-quality protein has a good ratio of essential amino acids, and allows our body to use them effectively.

Amino acid composition is more important than digestibility.

You can have way more protein than you need, but if the protein you’re eating is low in an important amino acid (known as the limiting amino acid), it causes a bottleneck that stops everything else from working (or at least slows things down).

High-quality proteins have more limiting amino acids, which means the bottleneck is lessened and our bodies can use that protein source better.

Let’s take a deeper look: Measuring protein’s worth

Scientists use many ways to calculate protein quality, or how well we might digest, absorb, and use a given protein.

Here are a couple.

Protein Digestibility Corrected Amino Acid Score (PDCAAS)

PDCAAS is calculated using a ratio of limiting amino acids and a factor of true digestibility to give you a value that lets you know how much of a given protein is digestible.

The higher the score, the higher the quality of protein.

PDCAAS is the current gold standard for measuring protein quality, but there are a few other protein quality scoring methods that we cover in the Precision Nutrition Level 1 Certification program.

Indicator amino acid oxidation (IAAO)

When we don’t have enough of a particular indispensable amino acid, then all the other amino acids, including that indispensable one, will be oxidized (i.e. essentially wasted) rather than used for stuff like repairing tissues.

It’s kind of like a team sport: You can’t play without the goalie, so all the players sit around twiddling their thumbs, even though they’re all great players in their own right.

But if we’re getting enough of that particular amino acid, then we won’t see all that oxidation. We have a goalie and the rest of the players can play.

So, you want the IAAO score to be low, indicating that all your amino acids are doing their jobs to rebuild you.

Thus far, the IAAO method seems like a very useful way to judge the metabolic availability of amino acids from different protein-containing foods, and to determine total protein requirements for all kinds of people.

New assessment techniques like IAAO are giving us a more precise idea of protein use, which means that we may see recommendations change in future.

Most likely, based on these recent findings, the RDA for protein will increase — i.e. doctors may tell us to eat more protein.

“Complete” and “incomplete” proteins

Back in the day, scientists used to talk about “complete” and “incomplete” proteins.

If you had a plant-based diet (i.e. vegetarian or vegan), you were told that you had to eat a mix of incomplete proteins (i.e. protein from a variety of plants) at each meal in order to meet your needs.

We now know this isn’t true.

As long as you eat a mix of different protein sources, you’ll get all the amino acids you need. No need for mealtime protein algebra to make sure you’re getting all your amino acids.

That being said, many plant-based sources are less protein-dense than animal sources. So if you choose not to eat animal products, you’ll have to work a little harder to get more protein from a wide variety of plant sources to make up the difference and meet your protein needs.

Animal vs. plant proteins

More and more, it seems that where you get your protein has a huge impact on your health.

Eating a high-protein plant-based diet improves health outcomes compared to low-protein diets and high-protein animal-based diets. Again, it comes down to the quality of your protein more than how much protein you’re eating.

If you’re a diehard carnivore, no worries — just add some more plant protein to your diet. Diversity is good. Hug some lentils today.

Why might you eat MORE protein?

Since we need protein to grow, maintain, and repair our tissues, hormones and immune system, there are times we need more protein.

The standard RDA of 0.8 g/kg is great if you’re sedentary and not building or repairing your tissue.

But you may need more protein if you are:

physically active, either through workouts or your job

injured or sick

not absorbing protein normally

pregnant / breastfeeding

younger (and growing)

older (and potentially losing lean mass)

Higher protein diets can also:

lower blood pressure;

improve glucose regulation;

improve blood cholesterol; and

improve other indicators of cardiometabolic health.

Win all around.

Here are some specific scenarios that might call for more protein.

Protein for athletes

Athletes and active people should eat more protein, but we don’t know exactly how much more.

The current recommendations vary from 1.2 to 2.2 g/ kg of body weight.

The International Society of Sports Nutrition says a range of 1.4-2.0 g/kg is safe and may help with recovering from exercise.

It looks like 2.2 g/kg (1g/lb of body weight) is the highest recommendation, but this shouldn’t be confused with the idea that more than 2.2 g/kg is unsafe.

More may not be necessary, but there is little evidence that more is unsafe.

Protein for aging

As you get older, you lose lean mass — both muscle and bone. This affects how long you live, as well as how functional and healthy that life is.

New research shows that most older people, particularly women over 65, need more protein than the current recommendations to slow down muscle loss.

Experts now recommend over 2.0 g/kg of body weight for people older than 65.

Protein for building muscle

The more protein in your muscles, the bigger and stronger your muscles can get.

Bodybuilders have long known that there is an “anabolic window” after a workout (24-48 hours) during which muscles are especially greedy for amino acids.

So, if you’d like to build muscle, make sure you eat a protein-rich meal within a few hours after training. Some advanced folks also like to add branched-chain amino acids (BCAAs) or essential amino acids (EAAs) as a during-workout or after-workout supplement.

Here, it seems that a fast-digesting animal protein supplement (whey) is better at getting your body to make more muscle compared to plant-based protein (soy). Of course, you can also just eat “real food” after working out.

Protein for losing fat

Eating protein helps with losing fat, for a few reasons.

1. When you eat more protein, you tend to feel fuller longer.

Protein stimulates the release of satiety (stop-eating) hormones in the gut. So when you eat protein, you naturally tend to eat less, without feeling hungry.

(You can test this theory if you want. Go and try to eat an entire plain skinless chicken, or a few pounds of lean fish.)

2. Protein makes your body work to digest it.

Not all nutrients take the same energy to digest. Fat and carbohydrates are pretty easy for your body to digest and absorb, but protein takes more energy to digest and absorb.

If you eat 100 calories of protein, you’ll only use about 70 calories of it. (This thermic, or heat-producing, effect of protein is why you sometimes get the “meat sweats” after a big protein-heavy meal.) 3. Protein also helps you hang on to lean mass while you’re losing fat.

When you’re in a significant energy deficit (i.e. eating less than you burn), your body tries to throw out everything — fat, muscle, bone, hormones, etc. — all the stuff you need. It doesn’t tend to throw out just fat and keep muscle… unless you eat lots of protein.

Let’s take a deeper look: Protein, lean mass, and energy restriction

A recent study at McMaster University in Canada explored what would happen if people who were on a very low-calorie diet (about 40 percent less than normal energy needs), ate a lot of protein, and worked out hard.

For 4 weeks, a group of young men in their 20s were basically starved, but on a high-protein diet — about 2.4 g/kg.

So, for instance, a 200 lb (91 kg), relatively active young man whose energy needs would normally be 3000 calories per day might get:

1800 calories per day (40 percent less than normal)

218 grams of protein per day (2.4 x 91 kg)

This means that out of those 1800 calories per day, about 48 percent of them were from protein.

The men trained hard — lifting weights and doing high-intensity intervals 6 days a week.

After 4 weeks, on average:

The men gained about 1.2 kg (2.6 lb) of lean body mass (LBM).

They lost about 4.8 kg (10.5 lb) of fat.

The fact that they lost fat isn’t surprising, though that amount of fat loss in 4 weeks is pretty impressive.

What is surprising is that they gained LBM.

There was a control group, who ate more of a normal-protein, low-energy diet — about 1.2 grams of protein per kg (so, for our 200 lb / 91 kg man, that would be around 109 grams per day). This group, on average:

Gained 0.1 kg (0.2 lb) of LBM

Lost 3.5 kg (7.7 lb) of fat

This study was only 4 weeks long, and on a specific population group under close supervision, but it’s a cool experiment that suggests protein might be able to do some nifty things even under difficult and demanding conditions.

It’s particularly useful because it’s a randomized controlled trial. In other words, it’s not a food questionnaire where you try to remember what you ate last year — it’s a direct comparison of two similar groups whose food parameters are being closely monitored.

We don’t recommend a highly restrictive, high-protein diet combined with a Spartan-style workout plan as a long-term strategy, but if you want to try something crazy for 4 weeks, see if you can replicate these results!

Why might you eat LESS protein?

Protein and longevity

Everybody is looking for the elixir of life; from 17th-century chemists to Monty Python.

And for years, living in a semi-starvation state has been shown to increase lifespan in nearly every animal from flatworms to rats to humans.

Looking into it more closely, it looks like restricting protein rather than calories, is the key to longevity.

Protein is anabolic: It triggers your body to build more tissues and other body bits. This is great if you want to build muscle, but there’s seems to be a downside: Eating protein triggers the body to release and make more IGF-1. In some people, this decreases longevity.

There’s a lot of work on lower IGF-1 and longer lifespan in animals (flatworms, rats and mice mostly) and some in people.

But it’s more complicated than saying that less protein leads to less IGF-1, which means living longer. There’s a genetic component. Some people do better with more IGF-1. In their case, more IGF-1 later in life actually increase lifespan.

And in terms of quality of life and functional longevity, a higher protein intake is probably still better. A semi-starved body may indeed live longer… but probably not better.

Age-related muscle loss alone could have serious consequences for metabolic health and mobility.

So: It’s difficult to say whether this is a good idea, despite interesting data. We probably need more research to say for sure.

What this means for you

If you’re a “regular person” who just wants to be healthy and fit:

Follow Precision Nutrition’s portion recommendations. We suggest a portion of lean protein at every meal, to keep that protein pool full and ready to help your body repair and rebuild.

Try different kinds of protein. Expand your repertoire and menu. This will help you get the best range of nutrients from real food.

If you’re over 65, eat more protein. This helps slow down age-related muscle loss, which improves long-term health and quality of life.

If you’re a plant-based eater: Plan your meals carefully. Without animal products, you’ll probably have to work a little harder to get enough protein. You might consider adding a plant-based protein powder to help yourself out.

If you’re an athlete:

Follow our PN portion recommendations. We suggest a portion of lean protein at every meal, to keep that protein pool full and ready to help your body repair and rebuild. You may need more than this if you are especially active.

Boost your protein intake around exercise. Eating protein around workouts may improve your body’s response to exercise. If you can tolerate whey protein, that’s one of the best options. Or, stick with real food.

Increase plant-based protein sources. The more the merrier.

If you’re a fitness professional / nutrition coach:

Understand the basics of a high-protein diet. Know when, how, and for whom high-protein diets might not be appropriate. If in doubt, learn more from trusted medical and research sources — which, as always, does not include random people of the Internets.

Help people understand as much as they need to understand in order to make an informed choice, with your guidance. Your clients will likely have questions. Prepare your answers in advance.

Refer out as needed. If you think a client might have an underlying health condition, work with their doctor to make sure they don’t have kidney or liver disease that a high-protein diet should be avoided.

Stay within your scope of practice. Remember: Unless you’re licensed for medical nutrition therapy, you’re not authorized to prescribe any type of diet for medical conditions. Don’t tell your client with kidney disease that they should go on a high or low diet to treat their disease.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s evidenced-based and personalized for their unique body, goals, and preferences—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 2nd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

References

Click here to view the information sources referenced in this article.

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Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, Peacock CA.A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women—a follow-up investigation. J Int Soc Sports Nutr. 2015 Oct 20;12:39.

Antonio J, Ellerbroek A, Silver T, Vargas L, Peacock C. The effects of a high protein diet on indices of health and body composition—a crossover trial in resistance-trained men. J Int Soc Sports Nutr. 2016 Jan 16;13:3.

Arentson-Lantz E, Clairmont S, Paddon-Jones D, Tremblay A, Elango R. Protein: A nutrient in focus. Appl Physiol Nutr Metab. 2015 Aug;40(8):755-61

Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6). pii: E359

Bonjour JP. Dietary protein: an essential nutrient for bone health. J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S. Review.

Brooker, R. W., et al. Improving intercropping: a synthesis of research in agronomy, plant physiology and ecology. New Phytol, 206 (2015): 107–117. doi:10.1111/nph.13132

Carreiro AL, Dhillon J, Gordon S, Higgins KA, Jacobs AG, McArthur BM, Redan BW, Rivera RL, Schmidt LR, Mattes RD. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016 Jul 17;36:73-103.

Courtney-Martin G, Ball RO, Pencharz PB, Elango R. Protein Requirements during Aging. Nutrients. 2016 Aug 11;8(8). pii: E492. doi: 10.3390/nu8080492.

Eshel G, Shepon A, Makov T, Milo R. Land, irrigation water, greenhouse gas, and reactive nitrogen burdens of meat, eggs, and dairy production in the United States. Proc Natl Acad Sci U S A. 2014 Aug 19;111(33):11996-2001

Deutz NE, Bauer JM, Barazzoni R, Biolo G, Boirie Y, Bosy-Westphal A, Cederholm T, Cruz-Jentoft A, Krznariç Z, Nair KS, Singer P, Teta D, Tipton K, Calder PC. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014 Dec;33(6):929-36.

Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015 Mar;80 Suppl 1:A8-A15.

Elango R, Ball RO, Pencharz PB. Recent advances in determining protein and amino acid requirements in humans. British Journal of Nutrition. 2012 Aug 1;108(S2):S22-30.

Elango R, Ball RO, Pencharz PB. Indicator amino acid oxidation: concept and application. J Nutr. 2008 Feb;138(2):243-6.

Helms, Eric R. Caryn Zinn, David S. Rowlands, and Scott R. Brown. A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 2014, 24, 127 -138.

Landi, Francesco, Riccardo Calvani, et al. Protein Intake and Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence. Nutrients 2016, 8, 295; doi:10.3390/nu8050295

Levine ME, Suarez JA, Brandhorst S, Balasubramanian P, Cheng CW, Madia F, Fontana L, Mirisola MG, Guevara-Aguirre J, Wan J, Passarino G, Kennedy BK, Wei M, Cohen P, Crimmins EM, Longo VD. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar 4;19(3):407-17.

Longland, Thomas M., Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, and Stuart M Phillips. 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. American Journal of Clinical Nutrition 103 (2016):738–46.

Manninen AH. Are high-protein diets safe for kidney function? J Am Diet Assoc. 2007 Oct;107(10):1722.

Mitchell WK, Wilkinson DJ, Phillips BE, Lund JN, Smith K, Atherton PJ. Human Skeletal Muscle Protein Metabolism Responses to Amino Acid Nutrition. Adv Nutr. 2016 Jul 15;7(4):828S-38S.

Morton, Robert W., Chris McGlory and Stuart M. Phillips. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Frontiers in Physiology 6 Article 245 (September 2015).

Paddon-Jones, Douglas, Wayne W Campbell, Paul F Jacques, Stephen B Kritchevsky, Lynn L Moore, Nancy R Rodriguez, and Luc JC van Loon. Protein and healthy aging. American Journal of Clinical Nutrition, 2015.

Peters, Christian J., Jamie Picardy Amelia F. Darrouzet-Nardi Jennifer L. Wilkins Timothy S. Griffin Gary W. Fick. Carrying capacity of U.S. agricultural land: Ten diet scenarios. Elementa: Science of the Anthropocene. DOI 10.12952/journal.elementa.000116

Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72.

Phillips SM, Tang JE, Moore DR. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.

Rafii M, Chapman K, Owens J, Elango R, Campbell WW, Ball RO, Pencharz PB, Courtney-Martin G. Dietary protein requirement of female adults >65 years determined by the indicator amino acid oxidation technique is higher than current recommendations. J Nutr. 2015 Jan;145(1):18-24. doi: 10.3945/jn.114.197517.

Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109-27.

Sassenrath, G.F., J.M. Schneider, R. Gaj, W. Grzebisz and J.M. Halloran. Nitrogen balance as an indicator of environmental impact: Toward sustainable agricultural production. Renewable Agriculture and Food Systems, 2012. doi:10.1017/S1742170512000166

Simmons E, Fluckey JD, Riechman SE. Cumulative Muscle Protein Synthesis and Protein Intake Requirements. Annu Rev Nutr. 2016 Jul 17;36:17-43 Solon-Biet SM, Mitchell SJ, de Cabo R, Raubenheimer D, Le Couteur DG, Simpson SJ. Macronutrients and caloric intake in health and longevity. J Endocrinol. 2015 Jul;226(1):R17-28.

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL.Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Aug 1. doi: 10.1001/jamainternmed.2016.4182 [Epub ahead of print]

Soultoukis GA, Partridge L. Dietary Protein, Metabolism, and Aging. Annu Rev Biochem. 2016 Jun 2;85:5-34

van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981-91

Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12.

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eightvape · 6 years

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Dead Rabbit SQ, Still Better As A Dripper?

The Hell Vape Dead Rabbit truly took the vaping world by storm. Even if you weren’t around actively vaping when it came out, you’ve likely heard of the Dead Rabbit somewhere in a shop, some blog online, or on some sort of sale. And for good reason! The ease of build, the flavor, and the simplicity behind the design is something all manufacturers should take note of. But how is it really as a single coil squonker?

The Bad

Lets get the bad out of the way first, then we’ll talk about the good. Because there is quite a bit of good about this little RDA:

It leaks. Yup it leaks out of the base. Regardless of how dry the o-rings are when putting the top cap on, or how solid the squonk pin is, it leaks and forms a ring around the base of the 510. Very annoying.

The cap’s tabs are angled like a pyramid, so the RDA cap slips off the deck occasionally (minor annoyance, not really a con).

Very high coil placement that relies 100% on capillary action (more on this later).

The Good

What is the bad without the good? There is far more good than bad. Heck the entire thing is really quite good. I had to really dig to find any actual cons. So the drip tip doesn’t count. There are really only 2 cons. But the Pros are fantastic!

Build quality! There are no burrs or sharp edges inside or out. I had issues with the air flow control at first but had no issues taking it apart

Flavor machine! This thing has terrific flavor.

Precise squonk juice delivery system. Its purely and simply great.

Easy build deck, quite forgiving. I’d completely suggest this as a first RDA

The Explanation

Now for the good, and there is a good bit of this! We’ll stop at the top and work down. The drip tip is really quite nice! Although, its random but then again its random. If the color works, then great! If not its still very comfortable.

The top airflow adjustment cap is easy to manipulate to find the sweet spot for your airflow. Now, mine came with the AFC o-ring all out of sorts. As well as the o-Rings were missing. So I immediately contacted Hell Vape and they sent me 2 full parts boxes. Amazing customer service. It did come from China so the shipping was over 2 weeks but hey, it’s all good! Now it got a smooth but firm adjustment to it.

The barrel is well done and the black coating on mine is perfectly applied. The one thing I really do like about the all black version is that it is matte, but it has a slight sheen to it that is also quite smooth. Don’t think chalk board, think more dry erase board. Very nice. The airflow slots are cut perfectly and have no sharp edges. It’s a really nice thing to see.

The deck is stainless with one gold plated positive post that still uses the Dead Rabbit style ears, just with one set not two. Its really quite easy to install. Just pre clip your leads evenly but without too much worry, then drop it in. Pull them up a tad, glow and strum, then wick, drop juice over the coil, then vape. Done. Just like that. SUPER easy to put a coil in.

The squonk channels are on the sides that inject liquid directly into the base of the cotton for maximum efficiency despite the angle you’re holding it on. I really like this feature in a squonk RDA so that liquid can be evenly distributed. This unfortunately brings me to one of the cons. This RDA relies 100% on capillary action to bring juice up to the coils. I feel like I have to squonk more often and use more liquid to keep that coil wet. I use my Asmodus Spruzza with this RDA and 5 pump for ever 10-15 draws will do it. I know it doesn’t seem like a lot, but compared to the Wotofo Nudge, I would do a small squonk and get over 10 puffs out of it, then another small squonk. This appears to be due to the height of the coils that you have no say in. Perhaps the Drop Solo is better in this regard.

The other strange thing about the deck is that it leaks! I don’t know where it is coming from. I have a spring loaded 510, the squonk pin is fully inside, and the o-rings are not super loose on the deck. Yet I still get liquid on the underside of the deck on top of my 510. I think a small o-ring on the squonk pin would fix this. It hasn’t caused any issues also due to the small gasket on my 510, but its worth mentioning.

Now for the flavor. Its really quite good! I have built the coils a varying heights and I detect no hugve flavor loss. Now, I don’t put the coil so high that I'm worried about it touching the top cap. But its been higher and lower and all is good with super smooth airflow. At times when the wick is fully saturated it does have a slight whistle but that wouldn’t be present if the airflow was open all the way.

Overview:

Overall this is a really good RDA, the only major complaints I have is the leaking thing and solely reliant on capillary action of the cotton. But like I said, it doesn’t get past my 510 down into the rest of the mod. But that’s really it. As far as the capillary action goes, its not a total deal breaker but you do have to be more mindful of dry hits.

This still begs the question, is the Dead Rabbit SQ a better squonker than a dripper? I would have to say no. I believe this shines as a single coil dripper. You can drip liquid directly onto the coil then it runs down the cotton and then gets pulled back up while vaping it. To test this I swapped the squonk pin for the solid one and frankly the entire experience was much better. I will continue to use this as a squonk RDA until I find the perfect squonking RDA, when that happens, I will be installing the solid pin and using it as a dripper.

Great device, fantastic quality, decent squonker. Just perhaps better as a dripper.

0 notes

mrfog6 · 4 years

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alamenterprisespvtltd · 5 years

Text

Capital Smart City Islamabad

#Introduction:

The grand residential project will be the first of its kind not only in Islamabad but also in Pakistan.It is First Smart City in Pakistan and 4th in Asia. Due to its smart features and promised grade 8 development it is one of the most popular housing projects in Pakistan. It is planned to be a self-sustaining eco-friendly Smart city. The society has many salient features for the convenient of its residents, making Capital Smart City an ideal investment and a perfect place to raise a family in.

#Designer and Developer:

Capital Smart City Islamabad is a joint collaboration between Future Holdings Developments and Habib Rafiq(Pvt). Habib Rafiq(Pvt) is a well known name in the real estate industry in Pakistan, they are developers of Bahria and DHA in Islamabad. They have also successfully executed their own housing societies in Sarghodha and Multan by the name of “Royal orchard”.

The Master plan of the society was given to a Singapore based consultancy firm named Surbana Jurong (SJ), It is designed by Norman Foster.

#Location:

The project is located at Lahore-Islamabad Motorway at distance of 9.2 km from M-2 Toll Plaza near Thalian interchange, falling on the eastern route of CPEC.Only 5-6 mins away from the new Islamabad airport. Its neighboring housing societies include Al Mairaj housing scheme, Eighteen Islamabad and Blue World City.

For Bookings and general inquiries

Top of Form

Bottom of Form

Total Area:

Capital Smart City covers a total land of 55,000 kanals. It will be one of the closest housing society to the new Islamabad International Airport.

#Access Points:

It can be easily accessed through Main Chakri road from M-2 Motorway and via ring road in near future.It will also have its own designated interchange from motorway which has been approved by FWO.

#NOC and permissions:

NOC of Capital Smart City is being approved by the RDA and is one of the legal housing projects in that area.

#Features:

Eco Friendly City

Green and Clean environment

Metro bus system

Underground Electricity

24/7 Water, gas & electricity

Smart apps i.e traffic, weather, electricity, internet

Hotels, Shopping centers and Sports clubs

Smart and modern Housing plan

World Class infrastructure

Overseas block

Mosques, Parks, lakes

Recreational Activities

18-Hole Golf Course

Moven Pick hotels & Resorts

Designated interchange from M-2

Close proximity to Islamabad and Rawalpindi

Payment Plan:

The society offers a variety of plot sizes in residential, commercial blocks and Luxury Villas ranging from now sold out 5 Marla to 1 & 2 Kanal Plots in easy 3 years Quarterly installments. Kindly refer to the payment plan attached below for compete details.

#Overseas Block:

A specially designed overseas block is being introduced in the housing society for the first time in Pakistan for Pakistani citizens living abroad. Capital Smart City has aimed to provide the best opportunity to invest in Pakistan for overseas people. In order to book a residential or commercial plot in Overseas block of Capital Smart City one has to attach a copy their or Overseas National Identity card along with all the other relevant documents.

#Development work:

The development work is on very initial stages at Capital Smart City since the project has not officially been launched yet. The leveling and plotting of the land has begun with high tech machinery. The officials have decided to start development work in the overseas block first as it is located in the phase 1 of the society and is given priority. The work on rest of the blocks is likely to be started soon.

#Pros:

First ever Smart City in Pakistan

Reliable & Trust worthy

Upgraded and modern living

Safe Investment

Easy Installment plans

Very Attractive Facilities

Grade 8 Development

Investment of Foreign Companies

National Defence University

Good return on Investment

Smart apps

Designated interchange by FWO

Diversity of jobs and careers

Cons:

Location is away from the main city

Will take a few years to get fully developed

Conclusion:

Many feature contribute to making a housing project a success but the most important one is the reputation of the owner and developer .Habib Rafiq is one of the most trusted names in Real Estate industry in Pakistan so naturally the investor have full confidence in the project. Even though the project is yet in its pre-launching phase, most of the plots have already been sold out and now are resold at profit.

The development and the master plan both look extremely promising and will contribute to making Capital Smart City a very prestigious project.It will be a unique and a complete package for all individuals of the society. With all the upgraded features and facilities there is no doubt that Capital Smart City will be one of its kind and most successful housing schemes in the region

Alam Enterprises

03-111-155-166

03-222-255-266

www.ambd.com.pk

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currenthealtheventsblog-blog · 5 years

Text

Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein.

New Post has been published on https://currenthealthevents.net/awesome/will-a-high-protein-diet-harm-your-health-the-real-story-on-the-risks-and-rewards-of-eating-more-protein/

Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein.

Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of feeing more protein. In this article we’ll set the record straight, so you can finally separate the facts from the fiction.

++++

Maybe you’re a protein promoter.

You buy protein powder in “bucket with a handle” format. You are aware of the protein countings of every food you eat.

After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.

Or maybe you’re a protein avoider.

Maybe you’ve heard bad things.

Like: Protein will damage your kidneys.

Or: Protein will give you cancer.

Or simply: We all feed too much protein.

Maybe you want to lose fat. Or gain muscle. Or be healthy.

You only want to do the right thing and feed better. But with strife information about protein, you don’t know what to think.

Or, if you’re a fitness and nutrition coach-and-four, you’re wondering how the heck to clear up the disarray about protein among your clients.

Let’s get into it. In this article, we’ll explore :P TAGEND

What are high-protein diets? What does the evidence say about high-protein diets and health? Do protein source matter? How much protein is right for me?

How to read this article

If you’re just curious about high-protein diets:

Feel free to skim and learn whatever you like.

If you want to change your body and/ or health:

You don’t need to know every detail. Just get the general idea. Check out our advice at the end.

If you’re an athlete interested in performance:

Pay special attention to the section on athletic performance. Check out our advice for athletes at the end.

If you’re a fitness pro, or interested in geeking out with nutritional science :P TAGEND

We’ve given you some “extra credit” material in sidebars throughout. Check out our advice for fitness pros at the end.

Why protein?

A quick intro if you aren’t a nutrition pro :P TAGEND

Protein is one of the three main macronutrients that makes up the food we feed.( The other two are fat and carbohydrate .)

Protein itself is made up of amino acids.

Amino acids are the building blocks for most stuff in our bodies. They’re like Legos that can be broken down and re-assembled in different ways.

Unlike extra fat( which we can store very easily on our bums and bellies ), we don’t store lots of extra amino acids. Protein is always getting employed, recycled, and sometimes excreted.

If we don’t get enough protein, our body will start to plunder it from components that we need, such as our muscles. So we have to constantly replenish protein by eating it.

We need protein.

Protein is so important that without it, we die or become seriously malnourished.

( This protein-deficiency cancer is known as kwashiorkor, and we often see it in people who have suffered famines or who are living on a low-protein diet .)

All your enzymes and cell transporters; all your blood transporters; all your cells’ scaffolding and structures; 100 percentage of your hair and fingernails; much of your muscle, bone, and internal organs; and many hormones are made of mostly protein. Hence, protein enables most of our bodies’ functions.

Put simply, you are basically a heap of protein.

No protein , no you.

How much protein do we need?

Short answer: It depends.

Let’s look first at the current Recommended Daily Allowance (RDA).

The RDA for protein is 0.8 g/ kg( 0.36 g/ lb) — the more you weigh, the more protein you need :P TAGEND

A 150 -lb( 68 kg) person would need 68 x 0.8, or about 54 grams of protein a day.

A 200 -lb( 91 kg) person would need 91 x 0.8, or about 73 grams of protein a day.

That generally works out to about 10 percent of daily calories coming from protein.

However.

RDAs were originally developed as a way to avoid malnutrition — to represent the minimum quantity of a nutrient we required to not die( or get sick ).

“You’re not dead” is not the same thing as “You’re kicking ass.” The RDA for surviving may be different than what is necessary thrive.

The RDA is also a very general recommendation. It doesn’t take other things into account, such as :P TAGEND

How much total energy( i.e. calories) we feed or need Our carbohydrate uptake When we feed the protein Our biological sexuality Our age How active “we ii” What activities we do How “eco-friendly” various protein sources are

The Institute of Medicine( US) indicates a huge range in individual protein requirements — from 0.375 g/ kg to 1.625 g/ kg body weight( 0.17 to 0.74 g/ lb body weight ).

In other terms, our hypothetical 150 -lb person might have protein needs ranging from 26 to 111 grams per day.

Well that narrows it down nicely, doesn’t it !?

Let’s take a deeper look: Amino acids

Protein in our food is made up of many different building blocks, or amino acids.

Most people focus on Recommended Daily Allowance( RDA) for total protein, but they don’t think about how much of each amino acid they might need.

If your diet isn’t varied enough, you may be eating enough total protein, but not enough of a specific essential amino acid.

Every day, you need this much of these essential amino acids:

14 mg/ kg of histidine 19 mg/ kg of isoleucine 42 mg/ kg of leucine 38 mg/ kg of lysine 19 mg/ kg of methionine+ cysteine 33 mg/ kg of phenylalanine+ tyrosine 20 mg/ kg of threonine 5 mg/ kg of tryptophan 24 mg/ kg of valine

Of course, you don’t need to spend hours in your kitchen with an eyedropper of lysine answer, carefully calibrating your intake.

Just eat a variety of protein-rich foods and let nature do the rest.

What does a high-protein diet look like?

People often assume that “high protein” entails “low carbohydrate”. In fact, you can eat more protein without stimulating any drastic changes to other things in your diet.

Many types of diets can be considered high-protein. “High protein” is a bit of a relative concept; there’s no clear rule.

The average protein intake for adults in the US is about 15 percent of calories coming from protein.

The Institute of Medicine suggests that up to 35 percent of total calories is an OK proportion of protein for healthy adults.

And most researchers would say that once you get more than 25 percent of total calories from protein, you’re in “high protein” territory.

Here’s what high- and low-protein diets might look like for a given meal.

The upper tolerable limit( UL) of something tells you how much you can eat without having health problems.

Currently, there’s no established UL for protein.

Does that mean you can eat as much protein as you’d like without any negative side effects? No. It simply means researchers haven’t figured it out yet.

But we do know that eating up to 4.4 g/ kg( 2 g/ lb) body weight didn’t cause any short term health problems in clinical studies.

Let’s take a deeper look: Calculating maximum protein

The Institute of Medicine suggests that high protein intake, where about 35 percent of your calories comes from protein, is safe.

What does that mean in grams per kilogram body weight( or g/ lb body weight )?

Say you’re 74.8 kg( 165 lb) and reasonably active. You need about 2,475 calories per day to maintain your weight.

If you get 35 percent of your total energy intake from protein, you’d be feeing about 866 calories from protein each day.

1 gram of protein has 4 calories. So 866 calories is around 217 grams of protein per day.

That’s about 1.3 grams per pound of body weight, or 2.9 g/kg.

Will eating a high-protein diet hurt me?

For years, people have been concerned with the safety of eating too much protein.

Will eating too much protein explode my kidneys?

How about my liver? My left femur?

The most common health concerns of feeing more protein are :P TAGEND

kidney injury liver damage osteoporosis heart disease cancer

Let’s explore these.

Claim: High protein causes kidney injury.

This concern about high protein and kidneys began with a misunderstanding of why physicians tell people with poorly functioning kidneys( usually from pre-existing kidney disease) to a feed a low-protein diet.

But there’s a big difference between avoiding protein because your kidneys are already injury and protein actively injury healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work( glomerular filtration rate and creatinine clearance ), only like jogging increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like jogging isn’t going to abruptly snap your leg like a twig.

High-protein diets do to be translated into increased metabolic garbage being excreted in the urine, though, so it’s particularly important to drink plenty of water to avoid dehydration.

Verdict: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

Claim: High protein causes liver damage.

The liver, like the kidneys, is a major processing organ. Thus, it’s the same deal as with kidneys: People with liver damage (such as cirrhosis) are told to eat less protein.

Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.

Verdict: There’s no evidence that high-protein diets (2.2g/kg body weight) cause liver damage in healthy adults.

Claim: High protein causes osteoporosis.

Eating more protein without also upping your fruit and vegetable uptake will increase the amount of calcium you’ll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because you’re losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything , not eating enough protein has been shown to cause bone loss. Bones aren’t simply inert sticks of minerals — a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who feed more protein have higher bone density. So eating more protein improves bone density in people most in danger of having osteoporosis.

( Eating more protein plus adding resistance training: Double win for bone density .)

Verdict: High protein diets do not cause osteoporosis, and actually may avoid osteoporosis.

Claim: High protein causes cancer

Unfortunately, we still don’t have conclusive human analyzes on the sources of cancer and the role of protein.

There are surveys that asked people how much protein they eat over their lifetime, and then looked at how often people got cancer. The research proves a connection between protein intake and cancer rates.

But these studies are correlational examines and don’t demonstrate that protein is the cause of cancers. Plus, some researchers have gone so far to say that analyses “il rely on” topics to recall what they feed are basically worthless because human memory is so inaccurate.

A big part of the proposed cancer and protein connection comes down to confounding factors, like :P TAGEND

where you get your protein from — plant or animal how you cook your protein( i.e. carbonized grilled meat) what types of protein you’re eating( e.g. grass-fed steak versus a hot dog)

And so on.

In other terms, we can’t say that any particular amount of protein causes cancer.

Verdict: Limited evidence that protein causes cancer; many other confounding factors.

Let’s take a deeper look: Protein and cancer

A study from 2014 looked at protein and cancer risk. It was widely misinterpreted as proof that eating a lot of protein caused cancer.

First, it was actually two examines, one asking people questions and following them for years; and one that fed mice a high-protein diet and implanted them with cancer.

With the human study, researchers looked at people’s self-reported protein intake and their rates of cancer over the following 18 years.

They found that people aged 50 -6 5 who ate diets high in animal protein (>= 20% of total calories) had a 4-fold greater danger of dying of cancer over the next 18 years compared to people who ate a moderate amount of protein( 10 -2 0% of total calories ).

( Just so you get an idea, smoking increases your risk of cancer by 20 -fold .)

Then, it gets more interesting, because for people over 65, eating more protein decreased cancer hazard by more than half. In summary:

Eating more protein from 50 -6 5 years old was associated with a higher danger of death from cancer, but over 65 years old that association was reversed.

The second part of the study is where people genuinely misunderstood what the study had proven.

Researchers fed mice a high-protein diet( 18% of total calories), then implanted cancerous cells. They found that the high-protein diet increased tumor sizing. This is not a surprise, since protein increases IGF-1( an anabolic protein) that induces growth in pretty much all tissues, including cancerous tissue.

Higher protein diets induced cancerous growth in mice.

So, while eating more protein might increase the size of existing tumors( depending on what therapy someone is undergoing), this study does not show that high-protein diets cause cancer.

Claim: High protein causes heart disease.

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease( 70 percent for men and 37 percent for women ), whereas plant-based proteins aren’t linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized analyze( the gold standard in research ).

There are many confounding factors. For one, consider the type of animal — does seafood cause the same issues as red meat, for example?

We don’t yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

Let’s take a deeper look: Protein source

A new examine in the Journal of American Medical Association (JAMA) appears not only at protein intake, but where people got their protein from.

More than 131,000 people were asked :P TAGEND

how much protein they ate; and if it came from animals or plants.

This study took over 35 years to do( starting in the 1980 s ).

What they found :P TAGEND

Eating more animal protein was associated with a higher risk of demise … if you were also doing something else that was a risk factor.

Such as :P TAGEND

smoking being overweight not exerting drinking alcohol history of high blood pressure low uptake of whole grains, fiber, and fruits and vegetables

Eating more plant protein was found to be associated with lower risk of early death.

What does this entail?

You might think at first glance that you should eat less animal protein, since this study seems to say that animal protein is bad for you.

But there’s more to it.

If you’re doing everything else “right”, then eating more animal protein doesn’t seem to be a problem.

Likely, it’s not the animal protein on its own but a lot of lifestyle things that “re coming with” eating more animal protein.

For instance, this study began in the 80 s. At that time, virtually every doctor told their patients to eat less fat and meat, and to avoid eggs.

So if you were a somewhat health-conscious person, then you’d likely be feeing less animal protein compared to someone who was less health-conscious( or if you ran against your doctor’s advice) — but you’d also likely be engaging in a bunch of other health-supporting decisions and activities.

Protein quality matters

Most people think about how much protein, but they don’t believe all that much about the quality of the protein they’re eating.

The two big factors that make a protein high or low quality are:

Digestibility:

How easy is it to digest? How much do you digest — and absorb and use?

Amino acid composition:

What amino acids is it made of?

A high-quality protein has a good ratio of essential amino acids, and allows our body to use them effectively.

Amino acid composition is more important than digestibility.

You can have way more protein than you need, but if the protein you’re eating is low in an important amino acid( known as the limiting amino acid ), it causes a bottleneck that stops everything else from running( or at the least slackens things down ).

High-quality proteins have more limiting amino acids, which means the bottleneck is lessened and our bodies can use that protein source better.

Let’s take a deeper look: Measuring protein’s worth

Scientists use many ways to calculate protein quality, or how well we might digest, assimilate, and use a given protein.

Here are a couple.

Protein Digestibility Corrected Amino Acid Score (PDCAAS)

PDCAAS is calculated on a ratio of limiting amino acids and a factor of true digestibility to give you a value that lets you know how much of a devoted protein is digestible.

The higher the score, the higher the quality of protein.

PDCAAS is the current gold standard for evaluate protein quality, but there are a few other protein quality scoring techniques that we cover in the Precision Nutrition Level 1 Certification program.

Indicator amino acid oxidation( IAAO)

When we don’t have enough of a particular indispensable amino acid, then all the other amino acids, including that indispensable one, will be oxidized( i.e. essentially wasted) rather than employed for stuff like repairing tissues.

It’s kind of like a squad sport: You can’t play without the goalie, so all the players sit around twiddling their thumbs, even though they’re all great players in their own right.

But if we’re getting enough of that particular amino acid, then we won’t ensure all that oxidation. We have a goalie and the rest of the players can play.

So, you want the IAAO score to be low, indicating that all your amino acids are doing their jobs to rebuild you.

New assessment techniques like IAAO are giving us a more precise idea of protein use, which means that we may see recommendations change in future.

Most likely, based on these recent findings, the RDA for protein will increase — i.e. physicians may tell us to eat more protein.

“Complete” and “incomplete” proteins

Back in the day, scientists used to talk about “complete” and “incomplete” proteins.

If you had a plant-based diet( i.e. vegetarian or vegan ), you were told that you had to eat a mixture of incomplete proteins( i.e. protein from a variety of plants) at each dinner in order to meet your needs.

We now know this isn’t true.

As long as you eat a mix of different protein sources, you’ll get all the amino acids you need. No is required for mealtime protein algebra to make sure you’re getting all your amino acids.