Have you heard that too much protein is bad for you? How much protein do you actually need and is there such as thing as too much protein?
If you are like me then you must have had this confusion or still have this confusion about protein. So let us have a look at some of the myths surrounding protein and get rid of them once and for all.
But just to summarize here are some of the benefits of protein. You can read this post to learn about protein and its benefits.
When you perform a workout that includes strength training, you basically will damage your muscle tissue. The idea is that when the muscle tissue repairs itself, it will grow stronger.
The most important components in the repair of damaged muscle tissue are the amino acids that you will get from protein that you have consumed.
An essential component of weight loss is to undergo a calorie deficit where you consume a little less food than what your body requires.
However, a high-protein diet can definitely help in the goal of weight loss.
The reason is that protein-rich foods will make you feel more satiated than foods high in carbohydrates and fats. This will make you feel full for a longer period of time and help you avoid snacking on unwanted calories.
So as you can see, for guys like us who are looking to get in the best shape of your lives, a high-protein diet is going to play a very important role.
Now let us look at some of the common myths about protein.
This is a quite common myth that you may hear from family, friends, and even some doctors.
The thought is that the more protein you consume, the higher are your chances of damaging your kidneys.
This is only a half-truth because as studies have shown, a high-protein consumption can affect kidneys that are already suffering from a disease.
There is no evidence to claim that a high-protein diet can affect a healthy kidney. In fact, there are studies that show a high-protein diet may actually be beneficial to kidney health.
Also, in recent years, a lot of people have started to adopt the high-protein diet as part of their healthy lifestyle and there is no research that shows if this has had any impact of the healthy of kidneys of these people.
Another myth that keeps circulating is that a high-protein diet can affect your bone health and lead to diseases like osteoporosis.
As per this myth, protein is supposed to affect the calcium in the body and lead to its depletion and this can affect bone health.
Studies have shown that if your calcium intake is low, then a high-protein diet can impact your bone health in a negative way.
However, studies also show that if your calcium intake is high, then a high-protein diet will actually improve your bone health.
So, as you can see, it is not the protein you eat that is going to cause a problem but the low amount of calcium in your diet that is the actual problem.
So, you should anyways be consuming a good amount of calcium as part of your healthy diet to improve your bone health.
Studies have shown that a high consumption of red meat links to cardiovascular diseases and cancer.
And it got associated that because red meat is high in protein, it means that high-protein consumption is linked to heart disease and cancer.
But the problem with this myth is that there is no actually studies that show a high-protein diet can cause heart disease and cancer.
Also, red meat can contain a lot of fat and cholesterol which could also be the factors for such diseases. In addition, a lot of subjects that eat red meat tend to avoid or have a low consumption of vegetables and fruits thereby increasing their chances of such diseases.
So, it is more of selection of foods and lifestyle factors that contribute to cardiovascular diseases and cancer rather than just a high-protein diet.
If you are working out at the gym, then the thumb rule on how much protein you need is 1-1.2 grams per pound of body weight.
So if you weight 160 lbs and work out then you need to consume 160 * 1-1.2 = 160 to 192 grams of protein every day.
Note that if you are obese then this does not apply to you as you have a very high body weight. In your case, you can consider your target body weight for the calculation.
So if your target body weight is 180 lbs then you can consume 180 * 1-1.2 = 180 to 216 grams of protein per pound of body weight.
I hope now you know more about the myths people tend to relate to a high-protein diet.
To summarize, there is no evidence to suggest that a high-protein diet can cause harm to your kidneys.
Neither does it impact the health of your bones, heart, or body if you are completely healthy, to begin with.
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