Too much protein?
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lgriffith5
Posts: 10 Member
Often over 50% of my calorie intake is protein. Is that bad? I'm very active, doing Body Pump, Spin, mountain biking, or trail running 6 days a week.
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Replies
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50% isn't really a useful metric without context - how many average grams per day does that work out to?
It's not "bad" in the sense that it's not going to harm you. But if it's getting in the way of getting adequate dietary fat and/or micronutrients, you may want to consider making some different food choices.0 -
juggernaut1974 wrote: »50% isn't really a useful metric without context - how many average grams per day does that work out to?
It's not "bad" in the sense that it's not going to harm you. But if it's getting in the way of getting adequate dietary fat and/or micronutrients, you may want to consider making some different food choices.
What he said.
Looking at your diary, it looks like you had one day of protein in the 150's, a few around the 90's and one in the 60's. None of those are harmful levels of protein (although the 60's is on the low side).0 -
Carlos_421 wrote: »juggernaut1974 wrote: »50% isn't really a useful metric without context - how many average grams per day does that work out to?
It's not "bad" in the sense that it's not going to harm you. But if it's getting in the way of getting adequate dietary fat and/or micronutrients, you may want to consider making some different food choices.
What he said.
Looking at your diary, it looks like you had one day of protein in the 150's, a few around the 90's and one in the 60's. None of those are harmful levels of protein (although the 60's is on the low side).
Oh em gee...look at you being all smart and stuff and thinking to look to see if her diary was public...0 -
juggernaut1974 wrote: »Carlos_421 wrote: »juggernaut1974 wrote: »50% isn't really a useful metric without context - how many average grams per day does that work out to?
It's not "bad" in the sense that it's not going to harm you. But if it's getting in the way of getting adequate dietary fat and/or micronutrients, you may want to consider making some different food choices.
What he said.
Looking at your diary, it looks like you had one day of protein in the 150's, a few around the 90's and one in the 60's. None of those are harmful levels of protein (although the 60's is on the low side).
Oh em gee...look at you being all smart and stuff and thinking to look to see if her diary was public...
I'm a creeper like that.0 -
Weird...it's not supposed to be public...need to change that. Yeah this week I've been a bit more balanced (I'm just starting to use MFP again) and have been trying to even it out with more carbs to meet their recommendations. But I know if left on my own it would be about 150+ grams of protein a day. So thats okay and I shouldn't worry about the percentages as much? I'm really just trying to figure out the best way to use MFP and its features so I can be successful in getting healthy and losing weight.0
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That's probably a little more than necessary...but not wildly high.
If you find it fits your preferences and lifestyle, and (as noted) it's not crowding out minimum necessary amounts of fats and other micro nutrients, there's nothing wrong with that much.0 -
If I eat what I want (foods I naturally gravitate toward), I'm usually around 150g of protein. No bad side effects here0
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High amounts of protein can leech calcium out of your bones.0
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All I would say is that excessive protein will slow down your digestive tract that can cause your stools to compact (which are not pleasant to pass), so you need to make sure your fibre intake is on point to help speed things back up.0
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BecomingBane wrote: »
The next time that he posts any evidence of one of his ridiculous claims beyond "I weigh 153 lbs bruh" will be the first time
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BecomingBane wrote: »
There are certain people on MFP that give the worst, most mind baffling advice. OMP33 has a daily protein goal of 50 grams a day and 22 grams a day of fat....that says it all.0 -
BecomingBane wrote: »
There are certain people on MFP that give the worst, most mind baffling advice. OMP33 has a daily protein goal of 22 grams a day....that says it all.
My mind still boggles at that protein amount
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Christine_72 wrote: »BecomingBane wrote: »
There are certain people on MFP that give the worst, most mind baffling advice. OMP33 has a daily protein goal of 22 grams a day....that says it all.
My mind still boggles at that protein amount
Whoops my mistake I corrected myself above. Don't want to continue the spread of misinformation
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Christine_72 wrote: »BecomingBane wrote: »
There are certain people on MFP that give the worst, most mind baffling advice. OMP33 has a daily protein goal of 22 grams a day....that says it all.
My mind still boggles at that protein amount
Whoops my mistake I corrected myself above. Don't want to continue the spread of misinformation
Ah ok, marginally better... Not my diet, not my concern I guess.0 -
BecomingBane wrote: »
He tends to broscience a lot
Protein Does NOT Leach Calcium From Your Bones and Cause Osteoporosis
http://authoritynutrition.com/is-too-much-protein-bad-for-you/
It is commonly believed that a high protein intake can contribute to osteoporosis.
The theory is that the protein increases the acid load of your body, which then causes the body to take calcium out of the bones to neutralize the acid.
Even though there are some studies showing increased calcium excretion in the short term, this effect does not persist over the long term.
In fact, longer term studies do not support this idea at all. In one 9 week study, replacing carbohydrate with meat did not affect calcium excretion and improved some hormones known to promote bone health, like IGF-1 (2).
A review published in in 2011 concluded that there is no evidence that increased protein harms the bones. If anything, the evidence points to a higher protein intake improving bone health, NOT the other way around (3).
There are multiple other studies and papers showing that a higher protein intake is a good thing when it comes to bone health.
For example, it improves bone density and lowers the risk of fracture. It also increases IGF-1 and lean mass, both known to promote bone health (4, 5, 6, 7, 8).
The whole protein-osteoporosis thing is a myth with literally zero evidence to back it up. This is one example of where blindly following conventional nutritional wisdom leads to the exact opposite result of what you expected.
Bottom Line: Despite a high protein intake increasing calcium excretion in the short term, long term studies show a strong positive effect on bone health.0 -
Wetcoaster wrote: »BecomingBane wrote: »
He tends to broscience a lot
It can't even be called broscience if he can't post some kind of science to back up his whacky, unsubstantiated claims. It's just scaremongering and vegan propaganda.
From examine.com:Bone Mineral Density
In looking at large survey research, there appears to be no relation between protein intake and bone fracture risk (indicative of bone health) except for when total calcium intake was below 400mg per 1000kcal daily, although the relation was fairly weak (RR=1.51 when compared against the highest quartile).[26] Other reviews not similar 'lack of correlation despite logic' relations.[27][28]
One intervention study noted that protein intake was actually positively associated with bone mineral density, but this correlation only was shown when the acidic effects of sulfate (from sulfur amino acids) was controlled for.[29]
Soy protein itself seems to have additional protective effects on bone mass in post-menopausal women, which may be due to the isoflavone content.[30] For more information, please read our FAQ page on Soy Isoflavones.0 -
Wetcoaster wrote: »BecomingBane wrote: »
He tends to broscience a lot
Protein Does NOT Leach Calcium From Your Bones and Cause Osteoporosis
http://authoritynutrition.com/is-too-much-protein-bad-for-you/
It is commonly believed that a high protein intake can contribute to osteoporosis.
The theory is that the protein increases the acid load of your body, which then causes the body to take calcium out of the bones to neutralize the acid.
Even though there are some studies showing increased calcium excretion in the short term, this effect does not persist over the long term.
In fact, longer term studies do not support this idea at all. In one 9 week study, replacing carbohydrate with meat did not affect calcium excretion and improved some hormones known to promote bone health, like IGF-1 (2).
A review published in in 2011 concluded that there is no evidence that increased protein harms the bones. If anything, the evidence points to a higher protein intake improving bone health, NOT the other way around (3).
There are multiple other studies and papers showing that a higher protein intake is a good thing when it comes to bone health.
For example, it improves bone density and lowers the risk of fracture. It also increases IGF-1 and lean mass, both known to promote bone health (4, 5, 6, 7, 8).
The whole protein-osteoporosis thing is a myth with literally zero evidence to back it up. This is one example of where blindly following conventional nutritional wisdom leads to the exact opposite result of what you expected.
Bottom Line: Despite a high protein intake increasing calcium excretion in the short term, long term studies show a strong positive effect on bone health.
In all fairness, and even though I agree with the article.. Isn't Authority Nutrition often poo pooed around here?
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http://www.ncbi.nlm.nih.gov/pubmed/26412291RESULTS:
Intakes of dairy protein (with adjustment for BMI) were positively associated with total hip BMD among men and women aged 50+ y, and in men aged 25-49. Among adults aged 50+ y, those with protein intakes of <12% TEI (women) and <11% TEI (men) had increased fracture risk compared to those with intakes of 15% TEI. Fracture risk did not significantly change as intake increased above 15% TEI, and was not significantly associated with protein source.
CONCLUSIONS:
In contrast to hypothesized risk of high protein, we found that for adults 50+ y, low protein intake (below 15% TEI) may lead to increased fracture risk. Source of protein was a determinant of BMD, but not fracture risk.0 -
I wouldn't beat up on people too much--high protein does have an acidifying effect and calcium leaching was a widely held belief by plenty of respectable people, although further research proved that simply wasn't the case. That being said, the science isn't exactly settled regarding higher protein diets and kidney strain, so we'll have to see how the research definitively pans out on that. You know, just an aside here...As I read through the questions, answers and comments, I can't help but wonder what the heck? I think most people offer advice with good intention, right or wrong (or in between), so why make cutting or condescending remarks? It's community support board right after all. Just saying.0
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