The Truth about Protein: Getting the Facts Straight
The Protein Debate
How much protein do you really need, and when does it become too much? There are a multitude of opinions out there, and this article aims to shed some light on this topic. We'll be leaning on insights from one of the world's top protein researchers, Dr. Antonio, a renowned expert in the field of sports nutrition and exercise science.
Who is Dr. Antonio?
Dr. Antonio is a Professor at Nova Southeastern University's Department of Health and Human Performance. He is also the Co-Founder of the International Society of Sports Nutrition (ISSN), a non-profit academic society consisting of the top researchers in the field of sports nutrition and supplementation. Dr. Antonio's research has been key in debunking long-held beliefs about the negative impacts of protein consumption.
The High-Protein Diet and Health Risks
Dr. Antonio's work has largely focused on the effects of high protein diets on body composition and health. He argues that the evolutionary standpoint supports the idea that humans should be able to consume a large amount of protein without taxing the liver and kidneys. Despite widespread beliefs, there have been very few studies that have looked at athletes consuming high doses of protein over a long period.
A Breakthrough Study
One of the studies conducted by Dr. Antonio and his team was a one-year crossover study on the effects of a high protein diet, looking at both health markers and body composition. Participants consumed up to 3.3 grams of protein per kilogram of bodyweight per day - about 1 1/2 grams per pound of bodyweight. To put that in perspective, the Recommended Daily Intake (RDI) for protein is 0.8 grams per kilogram - or 140 grams of protein for a 175-pound person.
The Results
Over the course of a year, participants found no harmful effects on health measures, including blood lipids and kidney function, despite consuming nearly double the recommended amount of protein. Interestingly, despite a higher overall energy intake, participants did not gain any fat mass. Even in an earlier study where participants consumed even higher amounts of protein, they did not gain fat.
The Thermic Effect of Protein
According to Dr. Antonio, it is extremely difficult to get fat eating protein. The more protein you consume, the more energy you expend due to the thermic effect of protein. In healthy individuals that work out regularly, taking in a high protein diet doesn't appear to have any health risks, doesn't make you store more fat, even in a calorie surplus, and because protein has the highest thermic effect of any macronutrient, you also burn more calories eating it.
How Much Protein Should You Be Eating?
The amount of protein you should be eating depends on who you are, what your activities are, and what your goals are. The RDI of 0.8 grams of protein per kilogram bodyweight is for a person who is relatively inactive. However, for active healthy individuals that perform regular resistance training, the requirements are much higher. The ISSN recommends 1.4-2g of protein per kilogram of bodyweight for the average person looking to build or maintain muscle mass. This equates to just a little under a gram per pound of bodyweight.
The Final Word
Given that there's no risk to taking in a high protein diet and only benefits to doing so, the real question isn't why shouldn't you consume a high protein diet, it's why wouldn't you? Ideally, you should attempt to get as much of your protein from whole foods, but protein supplements are safe, effective, and convenient. So, next time you're planning your diet, consider upping your protein intake.
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