Protein risks and benefits

[Ohm 0]

Hi everyone. I am really interested in what you all have to say about Protein. From reading many of the threads it seems clear that a lot of us think that Protein is of primary importance and I have read, again and again, that people lose more weight the more protein they can consume.

I have also read that doctors are recommending that their patients consume 60-80g of protein daily (and a couple have said that they aim to eat 100mg a day). Many people consume their protein inthe form of "shakes", mainly because it is easier to get them down, I think, than protein in other forms.

I'm not making any judgements. Protein consumption is important: we all know that. Too low an intake of this important nutrient can cause hair loss, poor nails and skin condition and fatigue. However, excessive protein consumption can also cause dangerous health consequences (not least kidney problems, Calcium loss and bone damage). The ADA recommend that ATHLETES only consume 1-1.5g of protein per kg of body weight (1kg = 2.2 lbs), whilst their recommendations for more sedentary people (read normal activity levels) is 0.8g per kg (0.36g per lb).

Now, we all want to lose weight (or maintain our weight loss) but are we ready to do this at the potential cost of our helath or are we trying to lose weight in order to improve ourhealth and prolong our lives? Has anyone else considered the possible damaging consequences of encouraging a very high protein intake in sedentary individuals? Has anyone tackled their doctor on this point?

I run - therefore I am. In a normal week I will usually run about 50 miles or so, sometimes more. I have 4 kids, 2 dogs and a very busy life, and i count myself as a very active person - but I don't think I am an athlete and I would be worried about damaging my kidneys if I were to consume as much protein as some forum members advocate. Once again, I don't want to judge anyone else. It is clearly an individual decision. I am really interested in what others think about this, though.

[BetsyB 9]

What risk to health concerns you, with increased Protein intake? A body with healthy kidneys is able to deal with any potential Protein overload. ETA: Bone loss is generally not an issue unless protein is eaten to the exclusion of other necessary macronutrients. But eating a high protein diet that includes vegetables and/or fruits--which tend to buffer the acidity of the urine produced by a high-protein diet--prevents the "withdrawals" from the body's Calcium stores and bone loss.)

But the point is, really, that for many of us, there IS no overload. Getting 80 g of protein permits maintenance of muscle mass while losing weight (when combined with exercise), helps with healing from surgery, and may help prevent the hair loss that plagues so many bariatric patients.

My doctor monitors kidney function routinely, so I'm not concerned about potential health risks from protein.

But then, while I do think it's tremendously important, I don't think that achieving a set number of grams is the most important thing on the planet. I aim for it, but if I don't get it, I'm comfortable that most days, I do.

Edited March 17, 2010 by BetsyB

[JJLaw08 4]

I was concerned about not getting enough Protein, so I asked the nutritionist about it yesterday. She said we tell people to try to get 60g a day in, but if you don't don't worry about it. She asked how tall I was and I told her I only get like 45g or so. She told me that was fine for my height.

I asked her about the Protein Shots, etc. and she told me I didn't need them that I could get all I needed through my food. I know doctors are different so I guess I won't worry as much if I don't get in 60g per day.

My question is how do all ya'll get in your Protein with no snacking? They told me no snacking when I get to eating solid food. Protein shakes are no fun so I don't drink them unless I've had a fill.

Edited March 17, 2010 by Jessica4Bama

[Ohm 0]

Thank you so much for your thoughtful reply, Betsy. I am so glad to hear that your doctor monitors your kidney function. That certainly seems to be a respnsible thing to do.

I am not trying to influence anyone at all, just interested to know if people are aware of the risks.

Further, I wonder if people are perhaps focusing on the Protein intake and thereby not acheiving a BALANCE of nutrients, which is really where the risk comes in. Perhaps I am wrong to presume that many (but not all) people who had a lapband fitted, or any other briatric surgery for that matter, have done it on health grounds and even you say:

What risk to health concerns you, with increased Protein intake? A body with healthy kidneys is able to deal with any potential protein overload.

I guess the worst thing (for me), apart from the kidney failure induced by ketone elimination would be the hepatic encephalopathy. Bu then again, this is my personal opinion. I did lose my hair and it was traumatic, I have to say, but it is a hell of lot quicker in the shower now:thumbup:. And once it grew back I kept it short. I always had it long before because I felt it was the one feminine thing about me - but now I have it short and sassy.:cursing:

Here in the Uk our protein recommendations are a little lower than in the US, and of course, protein recommendations issued by the WHO have dropped considerably since the 1970s - but then a lot has changed since the 1970s. Why the 1970s? No reason. Just a ref point.

I'm just interested, that is all. I'm really and honesty not trying to influence anyone and would NEVER tell anyone to ignore the advice given to them by their doctor - if you don't follow their advice you can't sue them if anything goes wrong!!!!

[Ohm 0]

:w00t:Sorry for double posting but I forgot to mention - I decided that I would take a look at increasing my own Protein intake and have bought some soya Protein powder (I'm a carrot, as my kids call me).

Anyway, I am usually shattered tired - which isn't surprising since I have 4 kids, 2 psychotic dogs and a husband who thinks that a womans work is never done (God love him). I also run around 50 miles a week - err, to clarify when I say I run around 50 miles you could translate that as I run ABOUT 50 miles a week, sometimes slightly more - not that I run around in circles for 50 miles - although sometimes that is probably the case!

I'm rambling, aren't I? Anwaym my reason for double posting is to let you know that I have upped my Protein intake to include a soy shake containing 24g of protein, effectively doubling my protein intake (which was shockingly low, Ihave to admit). I shall be happy to share the results with anyone who is interested.

I presume that at my activity levels (crazily active), my height (5ft 9), my weight (72kg) and my age (42) this level would not be a dangerous level and I am watching for benefits - namely the ability to stay awake after 7pm:w00t:.

Lets hope!

[BetsyB 9]

Hepatic encephalopathy is, indeed, a terrifying thing. But I've never seen anyone afflicted with it who did not have severe, severe liver disease---usually compounded by (of all bizarre things) constipation. The buildup of ammonia (which dietary Protein does increase and Constipation causes to linger in the body) causes the dementia, and it is horrifying to observe (and of course tremendously dangerous if not promptly diagnosed and treated. Most people who've experienced HE find themselves on at least short-term Protein restriction and on long-term (as in lifetime, if not transplanted) laxatives.< /p>

I would not even think to consider hepatic encephalopathy a risk of excess dietary protein in a healthy individual with a healthy liver.

I do realize you're just thinking this through, not attempting to influence people. I think that this kind of mental exercise is really important---for everyone.

ETA: I bet a little bump in protein will help you feel better. It's not a panacea, but getting enough is a good thing. You've got a lot on your plate!

[Jachut 487]

We share similar stats Ohm, I'm 5ft 10, 69kg, 42 and as a runner also, I find I need a reasonable carbohydrate intake. I feel CRAP when I eat a diet low in wholegrains. I've tried the whole Protein thing, several times in fact, because a lot of the arguments ARE convincing (especially when you're trying ot lose the last few pounds) but it simply does not offer me any advantages weight loss wise and I feel revolting. Not to mention stinky horrible farts and painful bloating that make life a misery - shakes and me do not get on. "Protein farts" are a recognized phenomenon, google it.

My take on it, my view only and not intended to be expressed as fact, is that Protein is important, yes. So are vegies, fruits, and wholegrains. I highly doubt many bandsters could ingest enough protein to cause protein related health problems. But I'm absolutely convinced many of them ingest a horrible amount of saturated fat, additives, chemicals, hormonal compounds - enough to cause problems - meat, deli meats, lots of cheese, Protein Shakes, all fine in moderation, but not as a major proportion of the diet, however low calorie that diet is. And I'm absolutely convinced MOST protein focussed bandsters are ingesting little enough fibre and bulk to risk bowel health consequences, and most of them dont eat anywhere near the 2 fruit, five half cup veg servings recommended in a day.

I also believe protein shakes are not food - they are a processed supplement which are not an adequate replacement for meats, Beans, pulses and legumes. Shakes also are often full of artificial sweeteners, not something I want to ingest in any quantity.

I also am of the opinion, well supported opinion, that supplements of Vitamins and minerals are good insurance but are not the same as eating a wide variety of foods containing all those compounds which work together in natural harmony.

In short, I think best health/weight balance is achieved with a loosish band, a wide, varied diet that includes wholegrains, fruit, vegies AND protein and is low on processed foods like shakes - and the calorie deficit made up by lots of exercise. I think it quite strongly, but I have been lucky in that I lost weight effortlessly. I can also see that many people simply dont seem to handle the carbs the way my body does, they couldnt lose if they ate what I eat and I'm the first to admit that I'd do what I needed to in that situation.

I'm just glad I can eat the diet I do becuase the alternative doesnt appeal to me much!

Edited March 18, 2010 by Jachut

[BetsyB 9]

I couldn't agree more with the statements that (a) balance is important (and that veggies and fruits should not be sacrificed in order to make room for yet more protein), and (:cursing: nutrients from food are more available for the body to use than those from capsules (or shakes, or whatever).

That said, with finite space, the "insurance" from both Vitamin and Protein supplements can be useful. Particularly for those of us who've not yet achieved restriction and really need to be extra vigilant about what goes into their mouths.

For me, the Protein supplements are used not as meals, but as planned Snacks designed to help me reach protein goals. And I use them specifically to keep my fat/sat fat intake lower than it would be if I focused on meat and cheese. Now that I've added legumes back in, however, things are waaaaaay different for me, and the need for supplementation---in terms of meeting protein needs, keeping fat down, and satiety--has changed tremendously. I suspect that many who use protein supplements are not as far out as either of you---and that, as they are able to add foods in and get a better handle on what foods give them the best bang for their tiny little buck, they will phase them out.

[jensmallwood 0]

I appreciate all of what has been posted above.

Another thing to remember is that the recommendation of .8 or 1/1.5 g of Protein per kilo of body weight is based on what you would weigh if you were at your *appropriate body weight*. Excess body fat does not require Protein.< /p>

My doctor's office recommends 50 g of protein per day... which for me is exactly 0.8 g of protein for 140 pounds (63 kg)-- which is what I *should* weigh.

When I get back to real food (still on blended diet), I am planning to forego protein shakes in favor of increased fruits and particularly veggies mostly because of the Fiber reason. I am blessed with no problems in the, uh, elimination area, but high protein causes a huge problem (HATE that!)

Ohm-- with all that running, you needs plenty of good carbs, BUT, as endurance running can be catabolic, if you don't get *enough* protein or calories in general, you can be wasting your muscles. Hopefully that soy based protein will be helpful!

I'm gonna save the Protein Shakes (if at all) for after my heavy weight lifting sessions.