What is your take on protein intake?
#26
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You can find as many reports saying protein hurts kidneys as you can find ones that say it does not. Same site, newer report:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
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The problem with a lot of this stuff, and it is evident in this thread, is that the internet is full of confidently authoritative assertions about this or that. People will tell you of the merits of the paleo diet, for example, while betraying complete ignorance of what the latest research suggests that paleolithic man actually ate. Soy is supposed to be bad for you because it contains oestrogen-like compounds, even though the research that has been done indicates that those compounds don't behave like oestrogen in the body.
I prefer to look at the results of actual research. There doesn't seem to be much room for doubt that excess protein gives rise to increased acid levels, and that this places demands on the kidneys. How harmful those demands might be is less clear. But why make a fetish of consuming more protein than you can need, without understanding the consequences?
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Not true. The widespread belief in this appears to be the result of propaganda by some in the meat and dairy industry. Animal studies indicate no evidence of any impairment in male fertility related to soy consumption. And there is some, albeit slight, evidence that soy isoflavones have a mildly protective effect against breast and prostate cancers.
Soy is fine. If you're allergic to it, that's another matter entirely.
Soy is fine. If you're allergic to it, that's another matter entirely.
I have no comment on soy reducing fertility. But sex drive? For me? Yea.
Ben
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Excessive protein can lead to kidney problems, a risk that I was not aware of when I started following the Atkins Diet. I developed a kidney stone about a year later, the only one in my large family (8 brothers and sisters) to do so. I later found out that kidney stones are demonstrated risk with low carb/ high protein diets. To minimize the risk, you should drink a lot of fluids if eating excess protein.
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Long before the internet, I saw a publication that suggested excess protein for endurance athletes slowed muscle healing because blood was diverted to the stomach/GI to digest the protein and away from the muscles that needed to be rebuilt. Also that excess protein requirements for endurance athletes, once winter training and muscle building after a lapse was over was barely higher than the requirement for a sedentary person. That source also used the ~.36 grams per pound lean mass mentioned several times in posts above. I used 2 ounces protein for my 145 pound racing weight as being very conservative. (And a number that was hard to stay down at eating 3-4000 kcalories/day just eating good whole foods and no animal products except yogurt, cheese and eggs.)
(Much of that publication was based on observances of native peoples and their diets, ie studies that while not well documented, were ongoing to the tune of centuries and millenia and not influenced by big food/pharma.)
Ben
(Much of that publication was based on observances of native peoples and their diets, ie studies that while not well documented, were ongoing to the tune of centuries and millenia and not influenced by big food/pharma.)
Ben
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Excessive protein can lead to kidney problems, a risk that I was not aware of when I started following the Atkins Diet. I developed a kidney stone about a year later, the only one in my large family (8 brothers and sisters) to do so. I later found out that kidney stones are demonstrated risk with low carb/ high protein diets. To minimize the risk, you should drink a lot of fluids if eating excess protein.
Ben
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It would be very surprising were there a magic number. Humans have shown themselves to be remarkably adaptable in very different environmental/dietary conditions. Contrary to the paleo diet notion, it appears that primitive diets were pretty carb-heavy and that animal proteins were hard to come by.
The navvies that built the canals in the UK in the early 19th century didn't get much meat, it was too expensive. They lived largely on bread and potatoes. The engineers who costed the projects budgeted for each man to shift (with a pick and shovel) ten cubic yards of rock and earth per day. That's about ten metric tonnes. Riding my bike for a few hours doesn't come close to that level of exertion, the idea that I need more protein than they did seems frankly ludicrous. No prosperous person on a Western diet is likely to be protein deficient.
The navvies that built the canals in the UK in the early 19th century didn't get much meat, it was too expensive. They lived largely on bread and potatoes. The engineers who costed the projects budgeted for each man to shift (with a pick and shovel) ten cubic yards of rock and earth per day. That's about ten metric tonnes. Riding my bike for a few hours doesn't come close to that level of exertion, the idea that I need more protein than they did seems frankly ludicrous. No prosperous person on a Western diet is likely to be protein deficient.
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Not true. The widespread belief in this appears to be the result of propaganda by some in the meat and dairy industry. Animal studies indicate no evidence of any impairment in male fertility related to soy consumption. And there is some, albeit slight, evidence that soy isoflavones have a mildly protective effect against breast and prostate cancers.
Soy is fine. If you're allergic to it, that's another matter entirely.
Soy is fine. If you're allergic to it, that's another matter entirely.
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Excessive protein can lead to kidney problems, a risk that I was not aware of when I started following the Atkins Diet. I developed a kidney stone about a year later, the only one in my large family (8 brothers and sisters) to do so. I later found out that kidney stones are demonstrated risk with low carb/ high protein diets. To minimize the risk, you should drink a lot of fluids if eating excess protein.
GH
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Also consumption of huge loads of protein such as Whey protein which some sources feel may not be beneficial, or as beneficial as other more expensive forms.
Reducing protein intake while eating mainstream foods is more difficult than restricting just carbs. IE achieving a desired macro balance is more difficult than just restricting one of the 3.
But IMHO group photos of Americans shows that the "low fat high carbohydrate" combined with excessive intake for sure is not working.
Bill
Reducing protein intake while eating mainstream foods is more difficult than restricting just carbs. IE achieving a desired macro balance is more difficult than just restricting one of the 3.
But IMHO group photos of Americans shows that the "low fat high carbohydrate" combined with excessive intake for sure is not working.
Bill
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I typically consume between 0.7g and 1.0g of protein per KG per day, depending on physical activity. Focus is on vegetables, some fruits, lean protein and quality fats, with a minimum of processed products, refined sugars, starches. Consumption is across several smaller meals and snacks throughout the day. Keeps me strong enough, allows for reasonable recovery, supports the small-ish muscle gains I'm experiencing, along with weight and size loss over time.
Biggest thing for me is: at each sitting, consume some portion of fats, proteins, vegetable, fruit. Along with portion control, these two things have contributed most to reduced spikes and valleys in energy, improved energy, better recovery. Worst thing for me is skipping sufficient fats and proteins in a given meal or snack.
Of course, each body is different, given varying metabolism, intake, exercise efficiency, etc.
Biggest thing for me is: at each sitting, consume some portion of fats, proteins, vegetable, fruit. Along with portion control, these two things have contributed most to reduced spikes and valleys in energy, improved energy, better recovery. Worst thing for me is skipping sufficient fats and proteins in a given meal or snack.
Of course, each body is different, given varying metabolism, intake, exercise efficiency, etc.
Last edited by Clyde1820; 08-27-15 at 03:38 PM. Reason: correction, spelling
#38
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DEPENDS... on your genetics, lifestyle and what your eat and drink with it. And the quality of the 'protein'.
EVERYONE in the 'diet game' is trying to SELL something. Mostly their own small view of the nutrition game.
SUGGEST.. studying INSULIN RESISTANCE. Larger view of the issue that is the root of our health.
EVERYONE in the 'diet game' is trying to SELL something. Mostly their own small view of the nutrition game.
SUGGEST.. studying INSULIN RESISTANCE. Larger view of the issue that is the root of our health.
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One interesting thing I read about insulin resistance, if you control your blood glucose through a revised diet, new muscle cells you add will not be insulin resistant.
#40
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Never read that one. Caution as always.. so much of 'research' isn't statistically valid (if... that is significant).
#41
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Excessive protein can lead to kidney problems, a risk that I was not aware of when I started following the Atkins Diet. I developed a kidney stone about a year later, the only one in my large family (8 brothers and sisters) to do so. I later found out that kidney stones are demonstrated risk with low carb/ high protein diets. To minimize the risk, you should drink a lot of fluids if eating excess protein.
Have no use for Atkins myself... just a bellicose pimp who pushed our origin nutrition adapting somewhat to present day choices.
#42
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I typically consume between 0.7g and 1.0g of protein per day, depending on physical activity. Focus is on vegetables, some fruits, lean protein and quality fats, with a minimum of processed products, refined sugars, starches. Consumption is across several smaller meals and snacks throughout the day. Keeps me strong enough, allows for reasonable recovery, supports the small-ish muscle gains I'm experiencing, along with weight and size loss over time.
Biggest thing for me is: at each sitting, consume some portion of fats, proteins, vegetable, fruit. Along with portion control, these two things have contributed most to reduced spikes and valleys in energy, improved energy, better recovery. Worst thing for me is skipping sufficient fats and proteins in a given meal or snack.
Of course, each body is different, given varying metabolism, intake, exercise efficiency, etc.
Biggest thing for me is: at each sitting, consume some portion of fats, proteins, vegetable, fruit. Along with portion control, these two things have contributed most to reduced spikes and valleys in energy, improved energy, better recovery. Worst thing for me is skipping sufficient fats and proteins in a given meal or snack.
Of course, each body is different, given varying metabolism, intake, exercise efficiency, etc.
#43
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My main point is that you should drink a lot of water if eating a high-protein diet. I wasn't aware of this (or didn't do enough research) when following Atkins diet. I also was doing a lot of cycling, not drinking enough fluids and probably dehydrating myself a lot. My urologist told me that the best way to prevent kidney stones was to drink plenty of fluids. I have followed that advice closely and haven't had any more problems.
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Or you can simply accept that most of the information is commercial bull-crap. Then pick a source at least has a science based (instead of product based) set of guidelines. Although likely also wrong... the CDC offers practical information that won't change based on some celebrity's endorsement.
Smart Nutrition 101 | Nutrition.gov
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I wouldn't trust the government resources either. The amount of lobbying that impacts our food recommendations by the government is shameful.
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Yea the government told us trans fat margerine was healthier than butter, and told us eggs were bad.
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I still much prefer milk protein (whey and casiene) concentrates and isolates for better taste and mixing, as well as their amino acid profiles. In recent years, pea protein has received a lot of interest due to its high arginine levels (which supports Hgh production) but it suffers from the same problem as soy protein. Though technically complete proteins as they contain all nine essential amino acids, they are are imbalanced as the sole source of protein in human nutrition. In particular, the levels of methionine and threonine are disproportionately low. In cultures where plants are the primary source of protein, you will see some classic combinations of beans/peas/legumes with grains like rice, corn, or sesame which helps offset this deficiency. Red beans and rice, hummus, refried beans and corn tortillas, bean sprouts and rice, and succotash are all examples among many others. Even if they didn't understand amino acid profiles hundreds or thousands of years ago, they were attentive enough to notice that these combinations improved health and vitality, especially when animal proteins were in short supply.
I'm a proponent of animal based proteins for at least a portion of your protein intake, but supplementing that with plant proteins helps keep the calorie count down while supplying all the necessary amino acids.
Last edited by GravelMN; 08-29-15 at 07:01 PM.
#49
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A few words on low carb eating:
#1- excess protein is digested into sugars. Thus, low carb high protein is not low carb. To do low carb right, it should be low carb, moderate protein and high fat. From what I've read, this partly depends on what kind of protein it is, though from what I've read, casein and whey are most likely to convert into sugar.
#2- net carbs is a marketing gimmick. They subtract fiber and sugar alcohols from total carbs to determine net carbs. However, while sugar alcohols are difficult to digest, about half of them are converted into sugar. Say you eat an Atkins bar with 17 grams total carbs, 6 of which are fiber and 10 are sugar alcohols and 1 is sugar. You'd think it'd be low carb. But, the actual number of digested/net carbs is going to be 6 not 1 like the label will claim.
#3- while artificial sweeteners have no calories and don't cause an insulin spike, they do substantially reduce ketones. You can be eating 0 carbs per day, but drink the no calorie diet cola, and you won't be in ketosis for several hours, which of course will stall your weight loss.
I would suggest anyone looking for more info Google LCHF. It works for me.
#1- excess protein is digested into sugars. Thus, low carb high protein is not low carb. To do low carb right, it should be low carb, moderate protein and high fat. From what I've read, this partly depends on what kind of protein it is, though from what I've read, casein and whey are most likely to convert into sugar.
#2- net carbs is a marketing gimmick. They subtract fiber and sugar alcohols from total carbs to determine net carbs. However, while sugar alcohols are difficult to digest, about half of them are converted into sugar. Say you eat an Atkins bar with 17 grams total carbs, 6 of which are fiber and 10 are sugar alcohols and 1 is sugar. You'd think it'd be low carb. But, the actual number of digested/net carbs is going to be 6 not 1 like the label will claim.
#3- while artificial sweeteners have no calories and don't cause an insulin spike, they do substantially reduce ketones. You can be eating 0 carbs per day, but drink the no calorie diet cola, and you won't be in ketosis for several hours, which of course will stall your weight loss.
I would suggest anyone looking for more info Google LCHF. It works for me.
#50
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There was just a thread a few days ago where I posted some stuff about this, but I'm too lazy to post it again .