High Protein Diet

High Protein Diet

Nutritional Myths That Just Won’t Die – Protein!

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don’t need additional protein! Myth #1 “Athletes don’t need extra protein”

Don’t forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.The fact that active people do indeed require far more protein than the RDA to keep from losing hard earned muscle tissue when dieting or increasing muscle tissue during the off season.

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise.They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.” With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Multiply that times 1.8 (the high end of Dr. Lemon’s research) and you get 163.6 grams of protein per day. What about the nutritionists, doctors, and others who call(ed) us “protein pushers” all the while recommending the RDA as being adequate for athletes?

The current RDA is 0.8 grams of protein per kilogram of bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per day for a 200lb person. 200g (what bodybuilders have recommended for a 200lb athlete) – 163g ( the high end of the current research recommendations for a 200lb person) = 37 grams (the difference between what bodybuilders think they should eat and the current research).

Hey, if they get to call us “protein pushers” than we get to call them “RDA pushers!” So should the average bodybuilder reduce his protein intake a bit from this data? There are a few other points I think are important to look at when we recommend additional protein in the diet of athletes, especially strength training athletes. In the off season, the strength training athletes needs not only adequate protein but adequate calories. Sure, when he is dieting.

It is well established that carbs are “protein sparing” and so more protein is required as percent of calories when one reduces calories. Finally, as calories decrease the quality and quantity of protein in the diet is the most important variable for maintaining muscle tissue (as it applies to nutritional factors), and of course protein is the least likely nutrient to be converted to body fat.

In my view, the above information bodes well for the high protein diet. If you tell the average RDA pusher you are eating 40% protein while on a diet, they will tell you that 40% is far too much protein. 40% x 2000 = 800 calories from protein or 200g (800 divided by 4). Bottom line? High protein diets are far better for reducing body fat, increasing muscle mass, and helping the hard training bodybuilder achieve his (or her!) goals, and it is obvious that endurance athletes will also benefit from diets higher in protein than the worthless and outdated RDAs.

Myth #2 “High protein diets are bad for you” So the average person reads the above information on the protein needs and benefits of a high protein diet but remembers in the back of their mind another myth about high protein intakes. “I thought high protein diets are bad for the kidneys and will give you osteoporosis! ” they exclaim with conviction and indignation. For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems. People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also.

There is not a single scientific study published in a reputable peer – reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

Now don’t forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet. If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we.

1-1.5 grams or protein per pound of bodyweight will have absolutely no ill effects on the kidney function of a healthy athlete, period. Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis.

In fact, one recent study showed women receiving extra protein from a protein supplement had increased bone density over a group not getting the extra protein! Would I recommend a super high protein diet to some sedentary post menopausal woman? A high protein diet does not lead to osteoporosis in healthy athletes with very few risk factors for this affliction, especially in the ranges of protein intake that have been discussed throughout this article.

Myth #3 “All proteins are created equal”

Let the people who believe that all proteins are created equal continue to eat their low grade proteins and get nowhere while you laugh all the way to a muscular, healthy, low fat body!

Conclusion

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes. The next time someone gives you a hard time about your high protein intake, copy the latest study on the topic and give it to em.

Athletes and High Protein Diets

It is often high protein diets that attract the attention of attention of athletes and exercise enthusiasts. Diets like that Atkins diet or the South Beach diet are most likely the most popular of these high protein diet programs. The truth about these diets is that many athletes do lose weight while following the diet’s guidelines. If you are not getting enough carbohydrates in your body because of a high protein die it can lead to reduced energy stores in the muscles and liver. A diet that is too high in protein and fat can also increase your risk for certain kinds of cancer, increase your risk for osteoporosis, and reduce your body’s ability to intake vitamins and minerals.To avoid the potential downfalls of a high protein diet, it is be to eat protein in moderation and to consume enough carbohydrates.