You must be hearing that that too much protein is bad for your health. Is it true?
Growfitter has the answer to all these protein myths like:
- Too much protein will destroy your kidneys.
- A lot of protein makes your bones weaker.
- Only professional bodybuilders need that much protein.
All such truths about proteins are misunderstood.
Protein is an essential ingredient to build up muscle mass and those myths related to bone strength and kidney function are all untrue. In fact, it is the opposite of it.
Few important roles of protein:
- Prevent osteoporosis.
- Strengthens bones.
- Building muscle mass.
- Required for post-workout recovery.
- Supports fat loss.
- Keeps the immune system and connective tissues healthy.
Why enough protein is important?
Protein Myth 1: A high protein diet damages your kidneys.
Kidneys act as our water filter by getting rid of metabolites and unneeded substances and other wastes of the body. They also play a vital role in excreting the nitrogen byproducts. This doesn’t mean that consuming lot of protein will squander your kidneys.
Research has also proved that increased protein intake does change how the kidney functions lead to hyperfiltration; which is not a bad thing.
Take an example of the people who donate a kidney. Post donation, the entire body works on just a single kidney. This left over kidney has to adapt and handle the entire protein intake. If higher level of protein would damage kidneys, we would see it in donors. But we don’t.
Studies have also proved that athletes and bodybuilders who consume a large amount of protein are not at a greater risk of kidney damage. ( Research – 1 )
Protein Myth 2: Too much protein weakens your bones.
Yes, I totally agree that protein increases the acidity of the bones which causes the calcium to extract from the bones to counteract it. Excess acidity does lead to bone weakness but you cannot blame protein for that. ( Research – 1 )
Fact: Protein in our diet will have an opposite impact. It leads to:
- Better calcium absorption.
- Greater level of insulin- like growth factor.
- And more Vitamin D.
These effects will surely strengthen the bones.
Weight training combined with more protein in diet increases muscle mass.
More muscle = Greater bone density.
It is also important when people age and they tend to lose muscle mass.
How much protein does one actually need?
- 50 gms of protein per day is recommended for both men and women. However, this value will change for the people having an active lifestyle.
- For people who are moderately or extremely active, the daily recommended intake is 2 to 3 grams of protein per kilogram of bodyweight.
- Eg: Athlete who weighs 175 pounds (this is about 80 kilograms), protein in the range of 160 to 240 grams per day is reasonable,
Note: Too much protein an surely be harmful for people with kidney damage or kidney disease. Chronic disease is a “silent disease” and difficult to detect. Growfitter would recommend you to go through a small test by your doctor to find out if you have any issues with your kidneys.