For vegetarians and vegans, getting enough protein is simpler than you might think. Follow this simple guide to get the daily protein you need. ![]() Will a high- protein diet harm your health? The real story on the risks (and rewards) of eating more protein. Will too much protein damage my kidneys? At Precision Nutrition. In this article we’ll set the record straight and share why protein isn’t the villain it’s made out to be.++++Maybe you’re a protein promoter. ![]()
What's New and Beneficial About Tofu. Even though soy foods in general are associated with decreased risk of cancer in several countries, a comprehensive analysis of. You buy protein powder in . 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 be healthy. You just want to do the right thing and eat better. 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 . 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; 1. 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 . It doesn’t take other things into account, such as: How much total energy (i. 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. It just means researchers haven’t figured it out yet. But we do know that eating up to 4. Let’s take a deeper look: Calculating maximum protein. The Institute of Medicine suggests that high protein intake, where about 3. What does that mean in grams per kilogram body weight (or g/lb body weight)? Say you’re 7. 4. 8 kg (1. You need about 2,4. If you get 3. 5 percent of your total energy intake from protein, you’d be eating about 8. So 8. 66 calories is around 2. That’s about 1. 3 grams per pound of body weight, or 2. 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 damageliver damageosteoporosisheart diseasecancer. 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.? 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 . Thus, it’s 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. 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 . And like muscle, bone needs those Lego building blocks. Women aged 5. 5 to 9. 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 . 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 1. They found that people aged 5. In summary: Eating more protein from 5. The second part of the study is where people really misunderstood what the study had proven. Researchers fed mice a high- protein diet (1. 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 (7. 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 . 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) . 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 . 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. 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 . 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. But you may need more protein if you are: physically active, either through workouts or your jobinjured or sicknot absorbing protein normallypregnant / breastfeedingyounger (and growing)older (and potentially losing lean mass)Higher protein diets can also: lower blood pressure; improve glucose regulation; improve blood cholesterol; andimprove 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. The International Society of Sports Nutrition says a range of 1. 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. A Protein Diet Plan for Women. Protein is one of the nutrients that's good for increasing satiety, making it an important part of any diet. It isn't the only nutrient you need to be concerned with, however, as you still want to eat a balanced diet overall. For the best weight- loss results, you'll also want to increase your exercise as well. Check with your doctor before starting any weight- loss plan to make sure it is safe for you. Adult women need at least 4. There may be some weight- loss benefits, however, to aiming for an amount near the higher end of this range - - to about 2. For someone following a 1,2. A review article published in The American Journal of Clinical Nutrition in June 2. Not all protein sources are created equal. Some are high in unhealthy saturated fat and calories, making them less than ideal for weight- loss purposes. Calories still matter in this equation, however, because the equation isn't solely about the number of grams of protein you eat. It's best to get a variety of different types of lean protein such as those found in beans, skinless poultry, eggs, fish and seafood. Although nuts are high in fat, the fat they contain is mainly healthy unsaturated fat, so they're a nutritious protein source, as long as you eat them in moderation. When eating pork or beef, stick to the leanest cuts such as those with . By choosing leaner meats, you'll get more protein per ounce. For example, a 3. A 3. 5- ounce serving of chicken or poultry will provide approximately 2. A serving of skirt steak has about 2. A 1/4- cup serving of almonds has approximately 6 grams of protein, and a 3. Greek yogurt has 1. The higher protein, lower carbohydrate diet that can be helpful for weight loss isn't necessarily a low- fat diet. Typically, these diets will have 2. So, it's important to choose the right types of fat. When possible, you should replace trans fats and saturated fats with healthier monounsaturated and omega- 3 fats. A study published in Diabetes Care in 2. The essential omega- 3 fats may also be helpful for weight loss, according to a study published in the Latin American Archives of Nutrition in 2. Along with reducing your overall carbohydrate intake, you may want to make sure that the carbs you do consume are low on the glycemic index, which is a measurement of how a food affects blood sugar levels. A study published in The New England Journal of Medicine in November 2. Foods high in fiber or those that are acidic tend to have a lower glycemic index, as both of these indicators are helpful for slowing the emptying of the stomach. Foods high in protein or fat also lower the overall glycemic index of a meal, whereas long cooking times or foods that are highly processed tend to increase the GI. A combination of a higher protein, lower carbohydrate diet along - - with 5 days of cardio workouts and 2 days of resistance training - - helps improve body composition, and this combination appears to have an additive effect, according to a study published in The Journal of Nutrition in 2. Cardio helps increase the number of calories you burn each day, and resistance training helps you build and maintain muscle as you're losing weight. Muscle tissue burns more calories than fat tissue at rest, so increasing your muscle mass slightly helps you increase your metabolism. Protein provides the necessary amino acids for building new muscle as you participate in resistance training.
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