Many reports have been produced that show the relationship of protein to muscle health, but still no one knows how much protein is best for the development of muscle mass. One thing that we do know is that protein is confirmed to have an effect on suppressing appetite. Protein satisfies hunger more than carbohydrates and fats do. A recent research group studied people for four weeks showed that people taking in more protein are more effective at weight maintenance.

This study compared people on controlled diets, one of protein and the other of a control group. Besides the protein eaten, the diet of both groups was identical. Both groups had controlled food intake.

The best results for weight were found in the group with the most protein.
Scientists have shown us that protein boosts metabolism, in a process called dietary thermogenesis.

This had a positive result on body composition because the people with the most protein gained muscle tissue while losing fat.

The effect on tissue builds upon that because muscle itself takes more calories to maintain. As far as calories go, they are always going to be key when discussing fat loss, but body builders know that they are more than just fat.

Protein has just as much to do with body composition as calories do, especially when taken relative to carbohydrates.

The amount of protein that made a different for people in the studies is just about 30 grams. When you consider that many power diets employed these days call for up to 40% of total calories per day to be protein, it makes you wonder if increased protein will be proven to be even more effective in improving body composition.

Still, the lesson we have learned is clear: lowering carbohydrate intake and increasing protein intake can significantly reduce appetite and burn fat.