- With all of the hype about the amount of protein needed, high protein, and low carbohydrate diets these days it seems that protein is being consumed at a record pace
- Look on any body building website or blog and the main topic will likely be centered on the muscle building results of a high protein diet. There is even talk about protein overdose
- Protein itself is necessary for the body to operate but excessive quantities of protein can be dangerous to your health
It is true that protein plays an extremely important role in developing and maintaining a healthy lifestyle. But as with all things in life too much can pose a danger. The benefits of a diet with adequate protein far outweigh the side effects. Just as one small glass of wine can be good for your heart a whole bottle can lead to intoxication and sickness. The amount of protein needed depends on the activity level of the person as well as their age and size. A healthy adult should consume approximately 0.8 grams of protein per 2.2 pounds of body weight. So a 150 pound male with an average rate of activity should consume around 55 grams of protein per day. Males who exercise frequently at a strenuous level should consume approximately 1.0 gram per pound of body weight. So if our 150 pound male took up weight training and running 5 days a week he would need to consume around 150 grams of protein per day.
When the amount of protein needed is exceeded health risks can come into play. People on low carb high protein diets such as Atkins are often encouraged to restrict carbs and eat high levels of protein until their bodies reach a state called ketosis. Ketosis occurs when ketones collect in the blood and forces the body to use stored fat for fuel. It sounds good and does lead to weight loss but at what price? Ketosis can cause a strain on the kidneys resulting in dehydration. Besides kidney issues, protein overdose can lead to dizziness, migraines, nausea, extreme fatigue, constipation, gout and more serious diseases such as heart disease, high cholesterol and obesity.
As with any substance the human body can only absorb a given quantity of certain nutrients. Protein is no different so there is no need to go to extreme measures because the results will not improve. Over a period of time excessive quantities of protein can lead to toxic level of nitrogen and amino acids, which essentially poison the body and its systems. Too much protein is also not safe for individuals suffering from diabetes or kidney disease. Most figures say that the human body can absorb around 7 grams of protein an hour, which adds up to a total of 168 grams in a day. Some diets out there call for four to five hundred grams of protein to be consumed in one day. That sort of extreme amount is unnecessary at best and dangerous at worst.
Lean protein sources should be the cornerstone of every healthy diet, but should not be taken to extreme levels. Don’t be misled by individuals and slick marketing telling you to consume extreme amounts of protein. Your health may depend on it.
Tags: amount of protein needed, protein overdose, quantities of protein
