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Interestingly, there was an increase of other Actinobacteria, including several species of the Coriobacteriaceae family. This effect could be attributed to the increased levels of lactose in the diet provided by regular intake of the test product.

Recent position stands from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American Colleges of Sports Medicine [25], and the International Society of Sports Nutrition [26] recommend a protein intake of 1.2–2.0 g·kg body weight (BW)−1·day−

With these factors in mind, it is evident that resistance exercise is fundamentally anabolic and may actually shift the utilization of dietary amino acids towards muscle protein synthesis and thus a greater ratio of circulating amino acids are being retained by the body’s largest protein pool (skeletal muscle) in both the fasting and fed states. Hence, a person engaged in a regular resistance exercise training program is likely at the lower end of required protein intakes to optimize muscle adaptive response when compared with those engaged in other exercise activities. For example, Kato et al. [29] have demonstrated that protein requirements are slightly elevated for endurance-trained adults consuming an energy-balanced diet (~1.8 g·kg body weight (BW)−1·day−1).

Moreover, regular resistance exercise training results in increased whole body nitrogen retention when compared with the untrained state

urther studies have shown that eating more processed red meat may actually increase the risk of dying from heart disease. Processed meats include smoked meat, sausage, hot dogs, salami, bacon, and canned meat.

Some plant proteins, such as quinoa, are complete proteins—which means they contain all 9 essential amino acids that we need. Others are missing some amino acids, so it is important to eat a variety of foods to get all 9.

re at a lower risk of certain diseases including cancers, type 2 diabetes, hypertension, obesity, and ischemic heart disease.

lthough adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You can’t build muscle without the exercise to go with it.

Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 g per kg of body weight. For example, a person who weighs 75 kg (165 pounds) should consume 60 g of protein a day.