The Disadvantages of Consuming Too Much Protein

My last couple of articles have looked at protein and the health benefits it can provide.  Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults.  Consuming too much protein can cause a number of health problems.  In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.

1) IT CAN CAUSE DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration.  The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks.  The findings revealed that as protein intake went up, hydration levels went down.  Dehydration can put you at risk for a number of health problems and heat related illnesses.

2) IT CAN INCREASE FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat.  However, the simple truth is that if you eat too many calories (whether they be carbohydrate calories, protein calories or fat calories) any excess will be stored as body fat.  Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body.  However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.

3) IT CAN CAUSE DIABETIC KETOACIDOSIS:- Eating high levels of protein and low levels of carbohydrates causes your body to enter a state of ketosis.  This is a state where there is no glucose available in your blood in your blood to use for energy.  Since there is no glucose available your liver starts to convert body fat into fatty acids and ketones which can then be used for energy.  Whilst this is a popular fat loss method it can also be dangerous for diabetic people.  Ketones are acidic and can therefore cause a  number of problems including nausea, vomiting and even death.  In non-diabetic people blood ketone levels are controlled by insulin.  However, diabetic people struggle to produce adequate levels of insulin and ketosis can quickly turn into ketoacidosis, a state where the level of ketones in your blood is extremely high.  This then leads to the problems discussed above.

4) IT CAN LEAD TO KIDNEY STONES:- Studies suggest that high protein diets (particularly those high in meat protein) may be partially to blame for kidney stones.  The reason for this is that when you consume protein it is broken down into acids including uric acid.  This then increases the overall acidity of your blood.  Your responds by releasing the alkaline substance calcium phosphate from the bones into the bloodstream.  Ultimately, this can then lead to an increase in urine levels of both uric acid and calcium.  These substances may then form into insoluble crystals (kidney stones) which are excreted in the urine.

5) IT CAN CAUSE OSTEOPOROSIS:- As I mentioned above eating high levels of protein can ultimately cause your body to release calcium phosphate from the bones.  A lack of calcium in the bones can then lead to a condition called osteoporosis where your bone density becomes reduced.  Osteoporosis causes your bones to bend, break and fracture much more easily than someone without the condition. 

As you can see from this article protein is not perfect.  Consuming too much can cause serious health problems.  Although it is a vital macronutrient which helps keep you alive excess protein consumption is not advised.  Increasing your protein intake at a sensible rate should not cause any of the problems listed above and may help you build muscle and burn fat.  Just ensure that you do not go overboard.

Now I want to hear your thoughts. Are there any other protein disadvantages that you can think of which cause health problems?  Do you agree that protein consumption should be moderated to a degree?  Let me know by leaving a comment.

Sources:
An In Depth Look At Ketogonic Diets and Ketosis (Bodybuilding.com)
Does Too Much Protein Turn To Fat? (Inch-Aweigh.com)
High Protein Diets Cause Dehydration (About.com)
Kidney Stones (About.com)

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If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein?  In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

 

The Benefits of Protein

In my last article I looked at protein and touched upon some of the ways it benefits your body. Today I want to expand on this topic and discuss some of the health benefits protein can provide in greater detail.

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect this study suggests that the amino acid leucine has a huge effect on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

Sources:
Why Protein May Curb Appetite (New Scientist)

What is Protein?

Quite a few of my previous articles have covered protein.  However, after looking back at these articles I have decided that I have not given this topic a good enough write up.  That is why today I am going to be writing about protein in greater detail.

WHAT IS PROTEIN?

Protein is one of the three macronutrients that your body depends upon for survival (carbohydrates and fats are the other two).  It is constructed carbon, hydrogen, nitrogen and oxygen which are arranged as long chains of amino acids.  There are 22 amino acids in total and your body requires each one for different things.

WHAT ARE AMINO ACIDS?

Amino acids are chemical compounds that contain carbon, hydrogen, nitrogen and oxygen.  The 22 amino acids can be grouped under two main headings; essential amino acids and non-essential amino acids.

1) ESSENTIAL AMINO ACIDS:- There are eight essential amino acids.  They are labelled ‘essential’ because your body cannot produce them and therefore must source them from food.  Even though they have this label they are no more important for the proper functioning of your body than non-essential amino acids.  The only difference is that since your body cannot manufacture them it is essential that they are part of your diet.  The eight essential amino acids are listed below:
- Isoleucine.
- Leucine.
- Lysine.
- Methionine.
- Phenylalanine.
- Threonine.
- Tryptophan.
- Valine.

2) NON-ESSENTIAL AMINO ACIDS:- There are 14 none essential amino acids.  They are labelled ‘non-essential’ because your body can produce them and therefore does not have to rely on food as a source.  However, they are still required by the body so that it can function properly and are just as important as the essential amino acids.  The 14 non-essential amino acids are listed below:
- Alanine.
- Apartic Acid.
- Asparagine.
- Cysteine.
- Cystine.
- Glutamine.
- Glutathione.
- Glycine.
- Histidine.
- L-Arginine.
- Proline.
- Serine.
- Taurine.
- Threonine.

HOW MANY PROTEINS ARE THERE?

Although proteins are constructed from a limited set of 22 amino acids the number of different protein types is potentially endless.  The reason for this is that any number and combination of amino acids can be used to form a protein with the longest known protein – titin being constructed from 26,962 amino acids.

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS AND INCOMPLETE PROTEINS?

1) COMPLETE PROTEINS:- Complete proteins are proteins that contain all of the eight essential amino acids.  Animal products (meat, fish, dairy) are the richest source of complete proteins with all animal proteins except gelatin considered complete.  However, many vegetable products are also complete proteins with bananas, almonds, Brazil nuts, carrots and broccoli being just a few of the complete vegetable proteins available.

2) INCOMPLETE PROTEINS:- Incomplete proteins are proteins that do not contain all of the eight essential amino acids.  Many vegetable products are considered incomplete proteins.  However, two or more incomplete proteins can be combined to make a complete protein.  For example, grains can be combined with nuts or seeds to create a complete protein.  This article from BodyforLife2.com contains some more detailed examples of this.

Despite many claims to the contrary you do not need to eat complete proteins (or combine incomplete proteins so that they are complete)  as part of every meal.  As long as your diet is not consistently lacking one or more of the essential amino acids then it is perfectly fine to eat just incomplete proteins.

HOW DOES YOUR BODY USE PROTEINS?

When you consume protein it is broken down into single amino acids in the stomach and the small intestine.  These amino acids are then released into the bloodstream and transported to where they are needed.  The cells in your body constantly use these amino acids to create new proteins.  If you do not consume sufficient levels of one or more of the eight essential amino acids your body cannot create new proteins effectively.  Your body also constantly breaks down old proteins and releases the amino acids back into the bloodstream where they can be recycled or used for energy.

Protein’s main function is to produce, maintain and repair your body’s cells hence the reason it is often referred to as your body’s building blocks.  The bulk of your muscles, tissues and organs are made from protein.  As discussed above your body’s cells are constantly utilising the amino acids in your bloodstream and creating new proteins which can then be used to build, maintain or repair.

The other functions of protein include:
- Helping your body perform various functions including muscle contraction and nutrient transport.
- Helping your body produce important chemicals such as antibodies, enzymes and hormones.
- Helping keep your hair, nails and skin healthy.

PROTEIN SUMMARY

As you can see protein plays a vital role in the maintenance of your body’s cells.  Without protein your cells would break down and your body would be unable to produce new cells or repair your existing ones.  Therefore, it is vital that you consume adequate levels of protein and more importantly make sure that the protein you consume is not consistently lacking one or more of the eight essential amino acids.

In my next few articles I plan to discuss the functions of protein in greater detail, outline the disadvantages of consuming too much and highlight some of the best protein food choices around.  Before that I want to hear from you guys.  Have I missed out any key protein facts?  Do you consume sufficient levels of all eight essential amino acids?  Leave a comment and let me know.

Sources:
Protein Information (Athens)
Complete Proteins (Raw Food Explained)
How Many Proteins Exist (Wise Geek)
Incomplete vs Complete Proteins (BodyforLife2.com)
What is Protein? (Help with Cooking)

Spice Up your Protein Shakes

Supplementing your daily diet with protein shakes is an effective way to lose weight. Indeed protein has been linked with a temporary boost in metabolism boost in metabolism and a suppressed appetite suppressed appetite. Protein shakes are also great for bulking up or toning your existing muscle. However, having the same shake every day can get boring quite quickly. In this article I outline how you can make your protein supplements a little more interesting and provide a couple of quick recipes.

A great way to spice up your protein shakes is to add fruits such as apples, oranges and mango juice. Milk is another good addition with regular milk, soy milk and rice milk all interesting options. What’s more these additions to your protein shake help pack in extra nutritional value. Frozen fruits are a particularly good source of nutrition because they keep their nutritional value for extended periods. Plus, they can be used as natural ice cubes to give your shake body and thicken it up a bit. There are many more things that you can add to your protein shake. Just let your imagination run wild.

If you are struggling for inspiration here are a couple of quick recipes:

1) TANGERINE CREAM:
- 12 oz. Tangerine Diet Rite
- 4 Ice Cubes
- 1 to 2 tablespoons heavy cream
- 1 to 3 scoops vanilla protein powder

2) ROOT BEER FLOAT:
- 1 can Diet Root Beer
- 1 to 2 tablespoons Heavy Cream
- 4 ice cubes
- 1 to 3 scoops vanilla protein powder

I hope this article has helped you realise that you do not have to stick to the tried and tested chocolate, vanilla and strawberry flavours with your protein shakes. Protein shakes can help you lose weight, tone up or bulk up but that does not mean they should be bland and uninteresting. Mix it up a bit and get creative or if you prefer check out these additional protein shake recipes.

Controlling your Hunger with Protein Shakes

A key factor in any effective diet is controlling hunger pangs. Once you can control your hunger you have mastered the difficult part. The remainder of the diet should become relatively easy to tolerate. But how do you go about controlling hunger? There are a number of ways but in this article I will focus on how protein shakes can be used to reduce hunger cravings.

Protein shakes are not just rich in protein but most also have a high nutritional value. Studies show that protein can boost your metabolism temporarily and can suppress your appetite. Therefore, by drinking protein shakes you can take advantage of all these benefits without consuming the excess fat associated with many solid protein sources such as beef and cheese.

HOW DO PROTEIN SHAKES WORK?:- A major function of protein is to build and maintain lean muscle mass. However, protein in the form of meat is often more difficult to digest. Solid food proteins can take over an hour to digest and reach the muscles. That’s where protein shakes come in. They take around half an hour to digest and are much easier on the digestive system.

Protein shakes can be consumed after working out to help the body heal and strengthen muscles. Hence, they are very popular with bodybuilders and athletes. However, as discussed earlier in this article protein can also boost your metabolism and suppress your appetite. Therefore, you can also drink protein shakes in the morning to rev up your metabolism or during the day to suppress your appetite and continue the calorie burning process.

DRINKING PROTEIN SHAKES FOR DIETING:- When dieting you can use protein shakes to replaces certain daily meals and snacks. For example, if your normal routine involves eating breakfast at 8am and a bag of crisps at 10am you could substitute this bag of crisps for a protein shake and maybe a banana too for some slow release carbohydrates. Not only will this be a much more nutritional snack but it will also stay in your system longer and keep you feeling full for longer.

Although protein shakes are a great dietary supplement you should try to drink a maximum of two per day. It is OK to replace a couple of meals or snacks each day but you do not want to have a diet which consists completely of liquid. Solid foods are still important and contain other important nutrients and carbohydrates that are not found in protein shakes. Plus, most people cannot handle the thought of consuming all their calories in liquid form so it helps to keep you sane. Finally, although increasing your protein intake is a good way to lose weight, excessive protein consumption can be damaging to your body and your health.

Overall, protein shakes are a great way to supplement a healthy diet. They will help your body burn excess calories and keep you satisfied for much longer than a chocolate bar or other sugary snacks. However, remember that protein shakes are a supplement and not a food replacement. They should be used to complement a healthy diet and not consumed in excess.

Protein Supplements

For many of us the protein we consume in our diets is sufficient for our day to day activities. However, those of us who are trying to gain muscle mass place additional strain on our muscles through regular weight training and therefore require an increased amount of protein to make our muscles grow. Protein supplements are a quick, convenient source of protein and an effective way to build muscle mass. In this article I discuss the various types of protein supplements available and the key considerations that should be made before purchasing.

Many believe that carbohydrates are the most important food group. Carbohydrates provide us with energy and allow the body to carry out its normal functions. However, we should not neglect the significance of protein which helps build the body and repairs muscles. For those who are training to gain muscle mass protein is a very useful supplement. Why? Because the protein we take in through our diets is often not enough to compensate for the excess wear and tear of the muscles caused by weight training. The body requires this extra protein to repair the muscles and if it does not get it these muscles will not be repaired properly. In the worst cases the body will even start to burn existing muscle to get the extra energy it requires.

Even those who are looking to lose weight may want to consider using protein supplements because protein has been associated with a temporary boost in metabolism and can also suppress your appetite. Protein supplements can also be useful if you are looking to tone your existing muscles as part of a training routine.

There are hundreds of varieties and types of protein supplements available. The first thing you need to consider which protein supplement you purchase is to think about what your goals are. Are you trying to burn fat? Do you want to tone your muscles? Is your aim to build some serious size? The type of protein supplement you require will depend upon your answers to these questions. It is advisable to consult your personal trainer and/or dietician before making such a decision. If you outline your goals to them they should be able to help you make a more informed choice. Below I have outlined some of the more popular types of protein available:

1) WHEY PROTEIN:- Whey protein is formed from milk protein and is considered natural because of this. It is believed to be more efficient than other types of protein because it provides the highest value of branch chain amino acids (which are required for muscle building). Whey protein also helps the body build amino acids with the concentration and makeup of amino acid builders in whey protein believed to be most suitable for the needs and requirements of bodybuilders. Whey protein is relatively easy to digest and is usually consumed after a workout for an instant fix of protein. The main limitation of whey protein is that it is absorbed very quickly and only is only effective for a short period after consumption.

2) MISCELLAR CASEIN:- Micellar casein (sometimes just referred to as casein) is a relatively rich protein which is difficult to digest. It allows amino acid elevations for up to 7 hours after consumption which is much longer than whey protein allows. It is usually consumed on days when you do not work out or just before bed to ensure that your body has an extended supply of protein available. The main limitation of micellar casein is that it takes longer to absorb so is not suitable when an instant fix of protein is needed.

3) EGG AND SOY PROTEIN:- Egg and soy are also rich sources of protein that can be processed into supplements. Like with whey protein they are made from mostly natural ingredients. Although they are not as rich as micellar casein they are easier to digest. Egg and soy protein supplements are usually taken by people who are focussing on toning up.

All the proteins mentioned in this article can be purchased in shake, bar and powder form. You can buy protein supplements from shops that specialise in dietary supplements, your local gym, certain department stores and online. Protein can be a really effective supplement if your goals are to gain muscle mass, tone up or even burn fat. Speak to your personal trainer and/or dietician and they should be able to find the right protein for you.

The Importance of Protein

Proteins are required for the normal functioning of cells in your body. You should be consuming solid protein as part of your daily diet and perhaps protein shakes too. In this article I discuss the importance of protein in greater detail.

Protein is created when amino acids are joined together by peptide bonds. The way the amino acids are sequenced is decided by your genetic code. Proteins are essential for a number of functions in your body such as; metabolism, cell signalling, the immune system, cell adhesion and cell cycle. When proteins enter the body they are broken down into amino acids during the digestion process. These amino acids are then used in areas of the body where they are needed.

Most people associate protein with animal products but a carefully planned vegetarian diet can be rich in proteins too. Below I have outlined some vegetarian and non-vegetarian sources of protein and also discussed the possibility of using protein shakes:

1) VEGETARIAN SOURCES OF PROTEIN:- Protein is lacking in quite a lot of vegetarian foods. However, there are certain vegetarian foods that are rich in protein such as nuts and seeds (including ground nut, cashews and almonds) and soy products (including milk, yoghurt and tofu). It is particularly important for vegetarians to make sure that they find a rich source of protein because this is an area of the diet that they often neglect.

2) NON-VEGETARIAN SOURCES OF PROTEIN:- Protein is a lot easier to find in non-vegetarian foods. Foods which contain protein include; eggs, fish, chicken, meat and milk. Although as a non-vegetarian it is a lot easier to get high protein foods, you should still make sure that you are consuming the recommended levels of protein with your meals.

3) PROTEIN SHAKES:- Athletes and bodybuilders require additional protein to supplement their diets and training efforts. People who are not overly active will use the normal amount of protein supplied in their diets to perform bodily functions. However, people who are highly active (such as athletes and bodybuilders) subject their muscles to an increased level of wear and tear and therefore require additional protein to recover properly. Protein shakes are a quick, convenient way to get this extra protein.

People may also wish to take protein shakes as part of a weight loss diet. Studies have shown that protein can temporarily boost your metabolism and can suppress your appetite. When taking protein shakes it is advisable to limit your intake to a maximum of two servings per day. Increasing your protein intake is OK but excessive consumption of protein can have an adverse effect on your body and your health.

So now you know where to get protein you may be wondering how much is needed? The recommended daily allowances of protein vary based on age and gender, but the following recommended protein intake table gives you a good indication. If you are getting approximately the RDA for protein then you have nothing to worry about. If not this is an issue you need to address. Why? Because apart from the reasons discussed above protein also performs important functions in both children and adults:

1) CHILDREN:- Protein should be a significant component of a child’s diet when they are growing up. As discussed above it is essential for the growth and functioning of cells. This is particularly important for children as they are still growing and developing and so require protein for;
- The building and growth of muscles.
- The support and growth of skin and bones.
- Maintaining healthy eyes and vision.
- Maintaining the immune system (which is extremely important in young children).

Without sufficient protein a child’s growth and development can be hindered. You therefore need to make sure your child is getting the required levels of protein in each meal.

2) ADULTS:- As you age your need for protein does not dwindle. Your body will be subject to constant wear and tear during daily life and protein allows it to be repaired. Proteins are also important for the natural functioning of the body because they transmit nerve impulses. Therefore, you must not neglect proteins just because you are a fully developed adult.

In conclusion, protein is one of the body’s essential building blocks. It is important that you get the RDA of protein throughout your life, from childhood to adulthood. Whether you are vegetarian or not, you should be find adequate sources of protein to meet the recommended levels. With the wide availability of protein shakes available you really have no excuse. However, whilst not consuming enough protein is an issue do not fall into the trap of absorbing too much protein. This can ultimately be just as damaging. As with most areas of your diet – balance is the key.

Eating Protein to boost your Metabolism

Since writing this article I have revisited the topic of eating and metabolism.  At the time of writing I thought that eating more frequently could boost your metabolism.  However, after further reading I have realised that my initial assumption was wrong.  For the full details you can read my up to date article on how eating affects your metabolism.

As I have discussed in previous articles you can boost your metabolism by making simple changes to your diet. Increasing your consumption of lean proteins is one of the ways you can fire up that metabolism.

Lean proteins can be found in poultry, fish and white pork and most importantly they can help the body burn through energy faster. Studies have shown that diets which are high in protein burn an increased number of calories after eating, compared with diets high in carbohydrates and sugars. According to a study by McArdle et. al (1986) [1] up to 25% of the calories consumed when eating a meal consisting of pure protein can be burned during the digestion and absorption process.

The reason that lean protein helps increase your metabolism is that your body requires more energy to process high quality proteins. Therefore, more calories are burned during the digestion process if your diet is high in protein. There is also less chance that proteins will be stored in the body as fat and extra calories.

Increasing your intake of protein can be beneficial but there are certain things you need to be aware of when consuming a high protein diet. Firstly, you do need to consume carbohydrates. You can reduce your intake but do not completely cut them out of your diet. Instead, lower your intake of carbohydrates to a minimum (it is advisable to consult a dietitian regarding this) and then replace fattier proteins with leaner options. The list below provides some advice on increasing your protein intake effectively:

1) KEEP LEAN MEATS LEAN:- Lean meat is a great source of lean protein. However, if you fry it in large amounts of oil this can add a lot of additional fat and calories. Instead, bake or grill your lean meats to ensure you are maximising their metabolic benefit.

2) SELECT DISHES CAREFULLY:- When selecting your side dishes you need to be careful that you are not overloading on carbohydrates. Fruits or vegetables are usually a suitable side dish which contain adequate amounts of carbohydrates. With breads try and get the whole grain fiber option instead of white bread. Breads that are whole grain and high in fiber require more calories to digest than white bread and therefore help increase your metabolism.

3) EAT SMALLER, MORE FREQUENT MEALS:- You are probably sick of hearing this now but smaller, more frequent meals really are the key to boosting your metabolism. If you cook a large chicken breast do not eat it all at once. Instead split it up and eat half right after cooking and half a few hours later. If you add some vegetables, you have now created two mini-meals from one main meal.

Increasing your metabolic rate is not easy. However, by making the correct changes to your diet it is possible. Increasing your intake of lean proteins is one change that can help boost your metabolic rate.

Losing weight and increasing metabolic rate is more than possible when the right foods and actions are taken. Lean meats can help a great deal along the way.

References:

[1] McArdle, W.D., Katch, F.I., Katch, V.L., (1986) Exercise Physiology: Energy, Nutrition, and Human Performance Lea and Febiger Philadelphia p. 134, 135