2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
A lot of people believe that intake of large amounts of protein it can reduce calcium in your bones, cause osteoporosis or even destroy your kidneys.
In this article, we will look at whether there is evidence to support these claims. Is the large amount of protein harmful to health??
The importance of protein
Proteins are the building blocks of life, and every living cell uses them for both structural and functional purposes. The best dietary sources of protein contain all the essential amino acids in proportions suitable for humans. In this respect, animal proteins are much better than vegetable proteins because the muscle tissues of animals are similar to those of humans.
The recommended protein intake is 0.8 grams per kg per day. That means 56 grams of protein for a 70-pound individual, for example. This meager intake is sufficient to prevent protein deficiency, but many scientists believe that this is not enough for optimal health and body composition.
In addition, people who are physically active or lift weights need a lot more protein. Evidence also shows that older people are also advised to eat more protein.
Protein does not cause osteoporosis
Some people believe that high protein intake can lead to osteoporosis. The theory is that protein increases the acidity in your body, in which the body extracts calcium from the bones to neutralize the acid. Although there are some studies proving increased calcium excretion in such cases, this effect is short-lived.
Long-term studies do not support this idea. In a 9-week study, researchers replaced carbohydrate intake with meat, which in turn did not affect calcium release but improved levels of certain hormones such as IGF-1, which are known to help bone health.
A review published in 2017 concludes that high protein intake does not harm the bones, on the contrary - improves their health. Numerous other studies have shown that higher protein intake improves bone density and reduces the risk of fractures.
Protein intake and kidney damage
The kidneys are remarkable organs that filter waste compounds, excess nutrients and fluids from the bloodstream, producing urine. Some argue that your kidneys need to work even harder to clear the protein metabolites from your body, which puts a strain on them. Adding more protein to your diet can increase their load a bit, but this increase is insignificant compared to the huge amount of work that your kidneys are already doing. However, high protein intake can really cause serious harm in people diagnosed with kidney disease.
Why high protein intake is good for you
There are many benefits associated with high protein intake:
- Muscle mass: Intake of adequate amounts of protein has a positive effect on muscle mass and plays an important role in preventing muscle loss during strenuous exercise or a diet with limited calories;
- Satiety: Protein keeps you full longer. Increased protein intake can lead to reduced calorie intake and weight loss;
- Lower risk of obesity: Replacing carbohydrates and fats with protein can protect you from obesity.
How much protein is considered too much?
Under certain circumstances, our need for protein may increase. This includes periods of illness or increased physical activity.
How much protein is harmful, however, cannot be determined exactly, but it is normal for it to vary from person to person. A recent study in healthy men who regularly do strength training shows that eating about 3 grams per kg every day for a year has not had adverse health effects. But keep in mind that physically active people, especially athletes or bodybuilders, need more protein than less active individuals.
After all, there is no evidence that consumption of protein in reasonably high amounts causes harm to healthy people. On the contrary, much evidence suggests just the opposite. However, if you have kidney disease, it's a good idea to follow your doctor's health advice and limit your protein intake.
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