There has been a big debate over the years on how a high protein diet affects the body, much of it a load of crap. Whether it’s causing fat gain or harming the kidneys, none of it has been found to be true. In fact, studies have shown great benefit from a high protein diet
For the hockey athletes I work with, an 8+ month season wreaks havoc and can beat the body down. I have always advocated for the players to try and maintain a high protein diet. When you play such a physical sport over a long period of time, you are looking for any way to maintain lean mass, strength, and power over a season. Nutrition is one area we can attack it. Therefore it’s not just ok, but GOOD to have a high protein diet.
Right now, the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams per kg of body weight. In order to see the benefits from consumption, whether you’re an athlete or someone just looking to improve physique, you should look to hit at least 1 gram of protein per pound of body weight. Some of those archaic ideas that consuming too much protein would be bad for you? They’ve been debunked (mostly thanks to Jose Antonio). Recent studies have shown no harmful effects on the body (2), this included blood lipid markers as well as kidney and liver function. Studies have also shown that not only does a high protein diet not cause an increase in body fat (3), it can actually improve body composition (1). One last thing: the age-old assumption “your body can only consume 20-30g of protein at a time”? It has been shown that there is no practical upper limit to the anabolic response to protein or amino acid intake in the context of a meal (4).
References
1. Antonio, J., Ellerbroek, A., Silver, T. et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation. J Int Soc Sports Nutr 12, 39 (2015). https://doi.org/10.1186/s12970-015-0100-0
2. Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Tamayo, A., Buehn, R., & Peacock, C. A. (2016). A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. Journal of Nutrition and Metabolism. https://doi.org/10.1155/2016/9104792
3. Antonio, J., Peacock, C.A., Ellerbroek, A. et al. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr 11, 19 (2014). https://doi.org/10.1186/1550-2783-11-19
4. Deutz, N. E., & Wolfe, R. R. (2013). Is there a maximal anabolic response to protein intake with a meal? Clinical Nutrition, 32(2), 309–313. https://doi.org/10.1016/j.clnu.2012.11.018
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