Protein's "danger" has always been the subject of discussion.
Some say that high protein intake can "take away" calcium from bones and cause osteoporosis, or it may harm the kidneys.
However, there is no evidence to prove these claims.
Summary of the importance of protein
Proteins are bricks that make up life and all living cells use protein for purposes of creation and operation.
Proteins are long chains created from the linked together into beads, then shaped into complex shapes.
There are 9 essential amino acids that we need to supplement from diet and 12 non-essential amino acids the body can produce from other organic molecules.
The quality of a protein supply depends on its amino acid components. The best protein foods in the diet must contain all essential amino acids at a rate appropriate to humans.
In this respect, animal proteins are better than plant proteins, because animal tissues are very similar to our tissues.
Health authorities have recommended 56 grams of protein per day for men and 46 grams per day for women, the amount of protein each person needs to absorb will vary based on age, weight, activity level and some other factors .
Although the amount of protein may be sufficient to prevent this serious substance deficiency But it is not enough to help us have a healthy body. People who exercise often or exercise weightlifters will need more protein than that.
Conclude: Protein is an essential nutrient. Although protein levels recommend each of these in general, it may be sufficient to prevent deficiencies, but it is not enough to help us have optimal health.
Protein does NOT reduce calcium in bones and does not cause osteoporosis
It is often said that high protein content can contribute .
In theory, proteins increase the amount of acid in the body, causing the body to remove calcium from the bone to neutralize the acid.
Some studies show that calcium excretion only increases in a short time, this phenomenon will not last long.
In fact, long-term studies disagree with the theory. In a 9-week study, replacing carbohydrates with meat not only did not affect calcium excretion, but also helped improve some hormones that can enhance bone health, like IGF-1 .
A summary published in 2011 concluded that there is no evidence that high protein content can be harmful to bone, only evidence that high protein levels help improve bones .
There are many studies and other information that shows that high protein levels are a good sign for bone.
For example, proteins help improve bone density, reduce the risk of bone fractures. It also increases IGF-1 and lean mass in the body, all of which help promote bone health .
The idea is that high protein levels cause osteoporosis There is no evidence . This is an example of blind trust in nutritional information that often leads to misunderstanding of the nature of the problem.
Conclude: Although high protein intake increases calcium excretion in a short period of time, long-term studies have demonstrated a high intake of bone-friendly proteins.
Myths about protein and kidney damage
is an organ that filters out unnecessary substances and fluids from the blood and produces urine.
Some people believe that the kidneys must work at full capacity to clean the metabolites from the protein from the body, causing the kidneys to become overloaded.
I have a news to tell these people. That is the kidney always must work at full capacity. So far.
About 20% of the blood pumped into the heart goes to the kidneys and the kidneys must filter a total of 180 liters of blood everyday .
Adding a protein to your diet may increase the amount of work your kidneys have to do a bit, but it is negligible compared to the amount of work your kidneys usually do.
I have reviewed the documents and although there is evidence that high levels of protein can be harmful to people diagnosed with kidney disease , but for people with healthy kidneys there is NO problem.
In fact, there are no studies showing that proteins have a negative effect on people without kidney disease. Even healthy bodybuilders who tend to eat a huge amount of protein from food and supplements .
Two major risk factors for kidney failure are high blood pressure and diabetes. Both of these conditions will be improved when patients follow a high-protein diet .
So even if the amount of protein increases really badly affects the kidneys (This has not been proven), it seems that this problem has also been overwhelmed by the benefits of lowering blood pressure and reducing sugar. in the blood that high protein levels bring.
Conclude: Absorption of a large amount of protein into the body has been shown to damage the kidneys in people with kidney disease. However, this problem does not affect kidney function in people with healthy kidneys.
Eating lots of protein is very beneficial for health
I will show you many benefits of absorbing more protein.
- Muscle mass: Adequate protein intake has a positive effect on muscle mass and plays an important role in preventing muscle loss when you eat according to calorie restriction .
- Energy consumption: Research has shown that protein increases the most energy consumption of all macronutrients .
- Feelings of satisfaction: Protein-based foods are easy to satisfy, so eating a lot of protein can lead to a reduction in calories and weight loss .
- Reduce the risk of disease: increase the amount of protein in the body that can fight diseases like diabetes and obesity .
In general, absorbing a lot of protein is good for health and the dose is often recommended by health authorities as too low!
Conclude: Absorbing a large amount of protein provides many health benefits such as weight loss, lean mass gain and reduced risk of diseases such as diabetes and obesity.
How much protein is too much?
The body is always in a state of constant change, constantly breaking and regenerating tissue.
In certain cases, the body's protein needs can be increased as a result of illness or increased physical activity.
We need to provide enough protein for these processes to take place.
However, if you eat more protein than your body needs, excess protein is broken down and used as energy.
Although the absorption of a relatively high amount of protein is still considered healthy and safe, but eating too much Protein is unusual and can be harmful. Most people absorb calories from fat or carb, not protein.
Although I do not know any studies that show how much protein is harmful, but according to me 2.2 grams of protein / kg of body weight or eating protein amounts to 30-40% of total calories is a safe dose Full, however, it is unclear what will happen if you absorb this excess of protein.
I personally eat about 100-150 grams of protein every day, but during practice days, I eat about 200 grams because I like to drink some whey protein right after exercising.
Remember that athletes need more protein than ordinary people, especially athletes in subjects that need more strength or bodybuilders.
Things to remember
In my opinion, the idea that protein is harmful to humans is one of the most ridiculous.
Humans are carnivores, not to mention our bodies consist of meat.
What can make humans harm to people? That is very absurd.
In the end, there was no evidence to suggest that a high intake of protein could be harmful, and there was a lot of evidence to show the benefit. If you have healthy kidneys, it's best to absorb lots of protein.
Most of people no need Pay attention to the exact protein content in the diet.
If you eat healthy and unprocessed animal foods daily, your protein will automatically stay in a safe and healthy range.