Is a high protein diet really harming our health or as it is commonly perceived that consuming too much of protein is really detrimental to our health ? I will in this blog break down some of the common myths and the innumerous questions arising thereof. Some of them are answered below
1. Does consuming too much protein have an adverse effect of our kidneys ??
2. What role does protein have in muscle building ??
3. If on a weight loss programe how much protein consumption is required ??
4. Are we at risk if we take protein powders that are available in the market other than consuming it from all the foods that we consume ??
5. What protein should a beginner take when he has just started his fitness journey??
Now let us take these up one by one
1. Protein is one of the three macro nutrients that we consume in our diet, No edible thing present on the planet is not comprised of one of the three macronutrients ie Fats, proteins and carbohydrates
Protein essentially plays an important part in building our muscles which get broken down in the physical activity (not necessarily weight lifting) done through out the day. According to RDA limit of protein intake an average adult should consume 0.8 grams per kg of body weight per day ( remember this limit is only for normal simply active people and do not include regularly exercising adults )
If you happen to exercise on a constant basis then this protein intake limit can go upto 1.2 to 2 grams per kg of body weight per day (the upper range of 2 grams per day or more is for people who are involved in power or intense strength training activities.
2. It is important to know that each of the macros apart from giving energy to do daily activities as well as perform exercise has some function in the body. Protein for instance is primarily essential for muscle recovery (though it is also used as an energy source if we have very less amount of carbs and fat intake). Taking a diet rich in Complete amino acids has been tested to help athletes in performance enhancing and for general people it improves metabolism , Aids in fat burn and boosts metabolism. It is also important to know that for gym lovers during strenuous strength training sessions the muscle tissue are damaged and an high protein diet is helpful in repairing the muscle tissue and helps in muscle hypertrophy.
3. If you are looking to loose fat the relevance of protein becomes all the more relevant, for instance a diet rich in protein can help improve our metabolism and helps reduce hunger giving a feeling of satiety.
It is also important to know researches suggest that in a fat loss program eating a good amount of protein can fuel fat burning (remember in fat loss being in calorie deficit is the most important thing ie burning more calories than you eat)
4. Taking protein from supplements available in the market is not necessary if you can complete your daily intake of protein rich in Complete amino acids from your diet. The score of protein supplements such as whey, cassein, soy or many other sources of protein are of no harm and comes down to your personal preference.
Remember protein supplements are completely natural and there is no need to confuse supplements with Anabolic steroids which are synthetic drugs and can be detrimental to one’s effect, as far as protein powders are concerned, you are good to go✌️💪👍
5. Last but not the least this question has bothered every guy or girl hitting the gym for the first time in their lives. For beginners it is not at all necessary to take whey isolate, or hydrolized. For someone who is starting gym or exercising and needs a supplement whey concentrate is probably good to start.
Bottom Line
Although consuming too much of protein be it dietary or supplement without incorporating exercise in your schedule can have detrimental effect on your kidneys and can also lead to fat gain considering that any macronutrient will give you calories and can often deposite as adipose tissue if not used for the intended purposes, having said that the more active you are the more protein is beneficial for you. Research also shows that having the necessary protein in your diet while on a fat loss program has beneficial results and aid in fat loss and to preserve lean muscle mass.
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