PROTEIN EXCESS!!! Problems with too much protein

[jerryjuice84]

Hey guys,
I found it funny sitting in my 3rd year level Foods and Nutrition Class at University hearing this PHD professor stress for 2.5 hrs on the problems with taking in too much protein and high protein diets.. heres some of the good stuff DIRECTLY from his class notes... what a joke.. enjoy..

The World Health organization stresses a daily protein req. of 0.86g/kg day, no more than 100g/day for athletes.
Protein Excess: Excess protein is converted to glucose and stored in the body as fat..it will not magically become muscle!!!!
Risks: Kidney Problems-excess N is needed
Risk of Heart Disease
Protein Allergies
Celiac Disease

[soccer#3]

which of it is true?

[jerryjuice84]

well i believe that the last two are allergies that you have from birth. so thats wrong... and he did not take into account that most of us are physically active and thus will need more protein to repair tissue... but 70-100g/day only, even for athletes, that is absurd

[kyjelly]

thats gotta be wrong. Cuz even if a lame fat ass had 2 good meals, thats already met the requirment, and thats onyl 2 meals a day......doesnt make sense...tell him kyjelly said to get a protein bar and shove it right up his ass!

[soccer#3]

tell him kyjelly said to get a protein bar and shove it right up his ass!

[Steve80]

Heres a large article on protein:

Since ancient times, athletes have eaten specific animal parts to try to improve agility, speed and strength. In 1842 John Von Liebig stated that the primary fuel for muscular contraction was protein. However, this belief was disproved in the late 1800s.

What is Protein?
Protein is an essential nutrient composed of carbon, nitrogen, hydrogen, oxygen, and sometimes sulfur. It is necessary for a variety of functions in the body. The three main functions of protein include:

Growth, development, and repair of muscle tissues
Regulation of metabolism through reactions controlled by enzymes
An energy source when calories from fat or carbohydrate are deficient
Once protein enters the body it is broken down into amino acids, these are the building blocks of protein. There are twenty amino acids, of which nine are essential amino acids and the rest are non-essential. The non-essential amino acids are produced by the body, and the essential amino acids are not, therefore, they must be consumed in the diet. The essential amino acids include: leucine, isoleucine, lysine, methionine, threonine, phenylalanine, tryptophane, valine, and histidine. In order for protein to function properly in the body, the following three conditions must be met in the diet, 1) enough essential amino acids to meet requirements; 2) an adequate amount of non-essential amino acids; 3) and an adequate amount of calories.

Where is protein found and is there a difference in quality?
There are two main sources of protein, plants and animals. These sources differ in the quality of protein they provide. In general, high biological proteins (complete proteins that contain all of the essential amino acids) come from animal sources, such as meat, fish, poultry, and eggs, (these proteins may also be referred to as complete proteins). In contrast, plant sources of protein, legumes, nuts, seeds, cereals, and vegetables are lower in biological value because they do not contain all of the essential amino acids. For example, plant foods are lower in lysine than animal foods. Although a plant protein does not contain all the essential amino acids, plant proteins are often higher than animal proteins in sulfur-containing amino acids.


Amount of Protein in Foods
Item Serving Size Amount
Cottage Cheese 1 cup 31 g
Chicken 3 oz 26 g
Tuna, Canned 3 oz 25 g
Hamburger Patty 3 oz 21 g
Beans (pinto, black, kidney) 1 cup 14 g
Lentils 1 cup 9 g
Milk 1 cup 8 g
Bagel 1 large 7 g
Pasta 1 cup 7 g
Peanuts 1 oz 7 g
Egg 1 large 6 g
Yogurt 6 oz 5 g

Are animal sources of protein better, since they are of higher biological value? The answer is, "not necessarily." Animal protein sources tend to be higher in fat and lower in fiber than plant protein sources. High protein intakes from animal sources have been associated with increased risk of heart disease, chronic disorders, and some cancers. For this reason, plant sources of protein may be preferable to animal sources, if a variety of plants are used. Animal protein does not need to be avoided as it is still a good source of nutrients, but lower-fat items such as poultry and fish and limited portion sizes of higher-fat meats are desirable. A variety of proteins from plants and animal sources should be consumed, to assure that the diet has an adequate amount of protein, with a balance of amino acids.

What is the recommended intake of protein?
The Recommended Dietary Allowance (RDA) for protein is .33 gram (g) of protein per pound of body weight per day. This means that for a 150 lb female, 50 g (150 lbs x .33 g protein) of protein should be consumed in the diet daily. This translates to approximately 12-15% of the total daily calories from protein. This recommendation is for the healthy, moderately active adult. The amount of protein increases slightly for those people that are more active, due to increased needs to build and repair muscle.

Does an athlete need more protein?
This is an important question regarding protein needs that must be carefully phrased. If the question reads, "Does exercise increase protein needs above what we currently consume?" then the response will be different from the answer to this question: "Does exercise increase protein needs above the RDA of 0.33 g/lb body weight?" The answer to the second question is yes. Physical activity does seem to increase protein needs above the RDA for both endurance and strength-training activities, due to an increase in the utilization of several amino acids, especially branched chain amino acids (leucine, isoleucine, and valine). The increased utilization of protein can account for up to 10% of energy production during endurance exercise.

For athletes in training, the recommended protein intake is .5-.9 g/lb body weight. For example, a 150-lb athlete should consume 75-135 g of protein (0.5-0.9 g/lb body weight x 150 lb= 75-135 g of protein). A diet providing 12-15% of its calories from protein should meet this requirement if you are consuming enough calories to meet your energy needs. Protein intake in excess of these requirements is usually not necessary and does not seem to have any benefits for either strength or endurance training.

There is a limited amount of research done on women and their protein requirements. The above recommendations for protein are based primarily on research done on males. Protein requirements may be different for male and female athletes. In fact, preliminary studies have demonstrated that males may have a higher protein requirement than females.

In addition to protein, what other nutrients do I need to build muscle?
The previous suggested levels of protein are adequate when caloric intake is sufficient; however, if insufficient, then a higher proportion of protein to calories must be consumed to meet protein needs. A vegan athlete may also have increased protein needs, since plant proteins are of a lower biological value, but a mixture of plant proteins can be equivalent to animal proteins. Vegetarian diets also tend to be more filling, which may make it harder for an athlete to consume adequate calories and protein. To help avoid an inadequate protein consumption, the vegetarian athlete should consume a variety of plant foods and include tofu or other soy-based products.

The requirements for protein may be further increased for athletes starting or increasing training. Athletes in early stages of training may require up to 1.0 g of protein per pound of body weight to meet the increased synthesis of enzymes, myoglobin (oxygen-carrying protein specific to muscle only), hemoglobin, and the increased number of mitochondria that develop during the early training periods. This amount equates to 150 g protein per day for a 150 pound athlete. This quantity is obtainable in 10 ounces of meat, chicken, fish, or cheese; 3 cups low-fat or skim milk; 2 cups vegetables; and 15 servings of bread or starchy foods (including pasta, rice, cereals, and bread).

A study looking at the effects of diet on muscle and strength gains during resistance training indicated that a high calorie diet consisting of, 65% of total calories from carbohydrates increased more lean body mass than a high calorie diet consisting of 40% of the total daily calories from carbohydrates. Thus, although protein may be a focus for many athletes, consuming adequate carbohydrate is also important.

Carbohydrate consumption is also important immediately following resistance training. Studies have shown that consuming 1 g of carbohydrate per kg of body weight, within one hour after resistance training can decrease protein breakdown. This leads to a positive protein balance, which is needed to promote muscle growth.

Muscle contains approximately 22% protein, 72% water, and 6% fat. To add 1 pound of muscle per week, an additional 100 grams of protein per week is needed in the diet. This is only 14 grams of protein per day, which is obtainable in 2 oz meat, chicken, fish, or cheese or 2 cups low-fat or skim milk. Extra protein is not preferentially laid down as muscle mass. Instead, extra protein will be:

used as an energy source if calories or carbohydrates are inadequate
stored as fat if protein is in excess of caloric needs, or
used for its primary and structural roles (formation of tissues, hormone and antibody formation, maintenance of water and acid-base balance, and control of blood-clotting processes).
Can excess protein intake be harmful?
Protein metabolism releases nitrogen in amino acids as a by-product. This nitrogen must then be eliminated from the body through the kidneys. Water is needed to help excrete nitrogen. Therefore, an excess of protein can result in water loss, frequent urination, and dehydration, all of which can lead to a decrease in performance. This process also places excess stress on the liver and kidneys.

Are supplements good sources of protein?
Protein supplements are an expensive way to get protein into your diet. They contain about 16 to 55 grams of protein and cost around $20.00 to $60.00. A can of tuna costs around $1.00 and provides about 37 grams of protein. Most people can easily get the protein they need from their diet. Vegetarian athletes, or those who consume very low calorie diets may not get the protein they need every day. These athletes may choose to take a protein supplement and should choose one that contains all nine essential amino acids.

The Bottom Line
Adequate protein intake is essential for top performance.
The recommended protein intake for an adult competitive athlete is .5-.9 g pro/lb body weight along with adequate energy intake. If calorie intake is insufficient, a higher proportion of protein to calories must be consumed to meet protein needs.
Protein needs can easily be met by a well balanced diet following the Food Guide Pyramid guidelines, and protein supplements are simply an expensive way to get protein into your diet.
A high protein diet for weight loss or enhanced performance is not recommended, and may have adverse effects.

Source:

http://ag.arizona.edu/NSC/new/sn/hpprotein.htm

[Venum]

if he is correct then we all will be dying any day now

[chest6]

Ill just say when I consistently ate 200-280ish grams of protein per day for years I stalled out and when I increased it to 500-600(yeah..high I know) I made massive natty gains in strength.

[dbstyles]

"...0.86g/kg day, no more than 100g/day for athletes"
IMO This is dependent on your goals as and athlete. Athlete is a very broad term.

When discussing bodybuilding athletes, it is different because we train differently. We are trying to break down muscle tissue in a very intense manner, in controlled movements, for a short duration. An activity such as this would require the necessary protein for muscle repair. There is no perfect amount, but many bodybuilders do very well at balancing their protein intake for repair at 1.5-2.0 grams per pound of lean bodyweight.

An athlete that is training for other goals should not necessarily do this because it is completely goal dependent.

[thegeneral]

protein contains a lot of nitrogen which is toxic to the body in large amounts. it IS a risk... however, the 100g/day figure is stupid. you can eat a whole lot more than that before it might possibly hurt u.

[Steve80]

I just thought it was an interesting read. Personally I feel many are over doing the protein, but thats just my opinion. I usually do 1-1.5g per pound of body weight. When I see people are taking in some of these enormous amounts I dont agree with it. It will just be excess and hinder things more than it will help imo.

[SwoleCat]

Mainstream education is needed for a degree, so just sit through the bullshit, get your degree, and continue to do as you know to be correct.

~SC~

[ascendant]

I guarantee every single one of those guys encouraging those miniscule amounts of protein from your phd professor to those at the world health organization are all pencil-neck geeks saying that what looks nice on paper must be truth.

Until you put it into practical application in the gym with the weights and try his kind of nutrition plan, you simply won't understand you'll get far below maximum gains with such low protein intake.

Even when getting my masters certification for personal training, there is many things they teach you which you are "supposed" to follow, but when applied in the gym, there are just far more effective methods than what they claim. Again, what sounds good in theory is not always how it works out in real life.

I personally try to take in at least 1.5-2g/lb bodyweight of protein a day. Though your professor is right in protein being able to be stored as fat, it's far less likely it will than either carbs or fats and proportionately far less is. As far as the toxicity problems, us bodybuilders tend to eat so healthy that our kidneys will be far healthier than the average joes who eats mcdonalds, kfc, etc, which is loaded with far more toxins than "nitrogen".

I guarantee if anyone tries his low amounts of protein diet for a month, then switches to a 1.5-2g/lb bodyweight diet, they'll see far better results with the higher protein intake. So no matter how he can explain his reasoning, it just doesn't apply in real life. Personally, me and your teacher would've been in a nice little debate where I would've blatantly been discrediting his claims.

[dbstyles]

Theory is to be tested, results reviewed and modified to achive results. Caution should be used when using theory as a dogma. IMO

[solid snake]

Hey guys,
I found it funny sitting in my 3rd year level Foods and Nutrition Class at University hearing this PHD professor stress for 2.5 hrs on the problems with taking in too much protein and high protein diets.. heres some of the good stuff DIRECTLY from his class notes... what a joke.. enjoy..

The World Health organization stresses a daily protein req. of 0.86g/kg day, no more than 100g/day for athletes.
Protein Excess: Excess protein is converted to glucose and stored in the body as fat..it will not magically become muscle!!!!
Risks: Kidney Problems-excess N is needed
Risk of Heart Disease
Protein Allergies
Celiac Disease

man i printed this out and showed it to my my docter/HRTheropist he read it and started laghthing so hard that he neraly fell of hes chair LOL

and by the way hes also a non competitive body builder and a good one in my opion (great body lean all year round)

he said that that recomendation of protein intake has become like taboo and they (the world health organisation) refuse to admit that it needs a modern day review.

look in closing bro SWOLECAT said it best 'sit throu the bullshit and get your degree'

you know the rest.

take care bro best wishes with the studying hope you blast it.

solid snake

[Drummerboy]

i have been diagnosed with celiac disease, i have never had trouble with gluten before steroid use. its not an answer, however its a clue.

[smokethedays]

no wonder my kidney is always hurting
and i do feel like a have a heart disease
did he say anything about smelly farts?!

[novastepp]

I think Swole said it best^^^

plus all the mainstream diet plans and research are for "the general public" not "badasses"

[mwolffey]

wow...i call bull$hit

[lc1987]

no wonder my kidney is always hurting
and i do feel like a have a heart disease
did he say anything about smelly farts?!

you get smelly farts by eating a lot of meat, eggs, chicken, etc.

[chest6]

[QUOTE=Steve80] I usually do 1-1.5g per pound of body weight. When I see people are taking in some of these enormous amounts I dont agree with it. It will just be excess and hinder things more than it will help imo.[/QUOTE]
I disagree. What is it hindering?

[novastepp]

parrots...

[PhishStasH]

plus all the mainstream diet plans and research are for "the general public" not "badasses"

Count it!

[Tank75]

i had to sit through the same lecture for my exercise science and nutrition classes... i dont' know how high you should go with protein, but i'm aiming for at least 1.5g/lb of bodyweight and we'll see what happens. they always seem to recommend conservative numbers for everything. to be the best you can be, however, you need to push the envelope.

[ODC0717]

Mainstream education is needed for a degree, so just sit through the bullshit, get your degree, and continue to do as you know to be correct.

~SC~

right on bro. My sister's getting her certification and she constantly tells me of some of the crap she hears from them because I'm the one who got her on her diet so she could see first hand what I was talking about, after being on there's with minimal results.

Jeez, maybe we should teach the teachers.

[boxingbean]

ya EATIN ALOT OF PROTEIN DOES CAUSE PROBLEMS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!

ITS NO JOKE~!
TAKE IT SERIOUSLY


NO JOKE
LISTEN!!!!!!!!!!!!!!!!!! LOTS OF PROTEIN CAN LEAD TO BIG POOPS.......hahaha