What Happens If You Consume Too Much Protein

What Happens If You Consume Too Much Protein – Eating too much protein can stress the kidneys, but too little can damage the muscles – so are you getting the right amount?

There is now a wide range of protein-enriched products, from bread and pasta to yogurt and drinks, aimed not at ultra-fit athletes but at everyday shoppers.

What Happens If You Consume Too Much Protein

What Happens If You Consume Too Much Protein

But how much protein do we need and is it really the key to health?

Can You Get Fat On Too Much Protein?

Dr Frankie Phillips, nutritionist and spokesperson for the British Dietetic Association, said: “Eating protein every day is important as it plays a role in everything from muscle repair and immunity to the production of hormones and enzymes .

It also keeps you fuller for longer, eliminates the need for snacks and thus aids in weight loss.

A small to medium-sized farmed salmon fillet (left) provides more than half of your daily protein intake. Beef (right) provides almost all of your daily protein, but the body can only use about 30 grams of protein at a time—the rest is processed as waste—so spread it throughout the day.

We need 0.8 grams of protein per kilogram of body weight per day – about 45 grams for women and 55 grams for men – and a balanced diet is more than enough to meet this amount.

Easy High Protein Meals

Dr. Phillips says people recovering from surgery or illness may need more protein (about 6 grams more per day, the amount found in an egg), as can pregnant women.

A US study published last month of people aged 52 to 75 found that doubling the recommended daily protein intake to 1.5 grams per kilogram of body weight helped build in the muscles.

But that’s just one small study — and eating more protein than we need can stress the kidneys, which can help break them down.

What Happens If You Consume Too Much Protein

Even if you need more protein, Dr. Phillips that it’s best to get it from regular foods rather than protein-fortified products because you’ll benefit from the accompanying nutrients.

How Much Protein Do I Need? This Is What Happens If You Eat Too Much Protein

Animal proteins such as red meat, poultry, fish, eggs, and dairy products are the highest quality sources because they contain the complete set of nine essential amino acids – the building blocks of protein.

Some new protein products market themselves as helping sustain energy throughout the day, but Dr. Phillips says, “It’s harder for your body to burn protein for energy.”

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What Happens To Your Body When You Eat Too Much

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For years we’ve been fed up with the fact that eating red meat, supplements, and protein shakes can have real health benefits. I wish it was that easy

What Happens If You Consume Too Much Protein

Over the past two decades, the benefits of high-protein diets have been relentlessly promoted to the public, particularly through the booming food, exercise, and protein supplement industries. But while it lines the pockets of companies – the whey protein supplement industry alone was worth $9.2bn (£6.9bn) in 2015 – scientific research has shown time and time again that it can harm our health.

What Happens To Your Body When You Eat Too Much Protein

A new study by researchers at the University of Eastern Finland, which followed 2,400 middle-aged men over the age of 22, reported that a high-protein diet increased the risk by 49 percent. From heart failure, many large and long-term population studies have also shown that people who eat a lot of protein, especially in the form of red and processed meat, are more likely to be overweight or develop type 2 diabetes. , cardiovascular diseases. colon cancer.

So why are we convinced to eat more protein? Thomas Sanders, professor of nutrition and dietetics at King’s College London, says that the idea of ​​a protein gap in our diet was first proposed by MIT professor Naveen Scrimshaw in the 1960s. He argued that protein derived from plant sources such as vegetables lacks essential amino acids and therefore we should eat more animal protein.

“A lot of this work is sponsored by the animal food industry in the United States, which is all about getting people to eat more meat,” Sanders said. But then it was shown that you can get all the amino acids you need by eating a variety of plant foods, and this theory was proven in 1972. It has recently been revived by the health food industry, the industry to eat. and some agricultural lobbies.”

One of the main drivers of increased protein consumption is the fitness culture that emerged in the late 1990s, and the accompanying trend of increasing muscle mass. But researchers believe that the idea that extra protein is needed in the diet to build muscle, whether through meat or supplements like protein shakes, is a myth.

Can You Get Too Much Protein?

“There are now very good trials showing that giving people extra protein doesn’t actually increase muscle mass,” Sanders said. “What builds muscle is exercise and stress, and the body has ways of conserving its current protein to do that. If you eat more protein, the body breaks it down into ammonia and urea, and you excrete it. this.”

In fact, compared to other mammals, humans are naturally adapted to a relatively low protein intake, requiring protein to meet only 10% of our daily caloric needs. That’s about 50 to 60 grams for the average person, but the National Diet and Nutrition Survey found that we usually eat more—in the 75-100 gram range.

Over the past 50 years, research has consistently shown that whenever we disrupt our natural protein needs, it can have negative consequences at all stages of our lives. Human breast milk is very low in protein: When cow’s milk substitutes were first used to make artificial breast milk substitutes, it was found that the excessive protein content caused rapid growth in the early part of life. This has been linked to an increased risk of chronic diseases such as cancer later in life, which has led to the formula being adapted to have a lower protein content.

What Happens If You Consume Too Much Protein

In adults, high consumption of certain protein sources, for example red meat such as lamb, beef and pork, as well as processed or burnt meat, is associated with many chronic diseases. But while these trends have been known for a long time, researchers have only recently obtained evidence to show why.

What Happens When You Consume Too Much Protein?

The link between red or processed meat and heart disease is complex, but one clue may be the content of these proteins. Red meat is rich in iron, while processed meat is often high in salt, both of which are heart-damaging in high concentrations. In addition, excess protein increases the production of urea in the body, which puts more pressure on the kidneys. This increases lifespan, as kidney function naturally declines with age. Not surprisingly, studies have consistently found a link between kidney disease and diets high in red meat.

“Chronic kidney disease also contributes to cardiovascular problems, especially heart failure, because the kidneys regulate things like blood pressure,” Sanders said. “I suspect that one of the reasons why high protein intake is associated with heart failure is because the kidneys don’t handle it.”

Scientists have also developed theories as to why too much red and processed meat can lead to colon cancer, especially if the meat is overcooked. Chemical reactions between heat and protein amino acids can release a number of chemical compounds, such as heterocyclic amines and polycyclic aromatic hydrocarbons, which are believed to be carcinogenic. In addition, the high amount of nitrates in processed foods can cause severe inflammation of the intestine, which leads to rapid cell division that is a sign of cancer.

Microbiome research further suggests that high-protein diets can alter the pH and thus the normal bacterial flora of the gut, with potentially carcinogenic consequences. “If you look at people who eat a diet that doesn’t have a lot of meat, their bacterial flora is completely different than people who live with a lot of meat,” Sanders said. And these bacteria break down bile in the intestine into secondary bile acids, which are believed to promote the growth of tumors.

Can Too Much Protein Powder Cause Side Effects?

But not all proteins are associated with these negative consequences. Protein obtained from chicken, dairy and plants such as beans, peas and nuts has a neutral or even beneficial effect on kidney and heart health, as long as it is consumed.

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