For starters, the negative health claims
of the high protein diet on kidney function is based on information
gathered from people who have preexisting kidney problems. You see one
of the jobs of the kidneys is the excretion of urea (generally a non
toxic compound) that is formed from ammonia (a very toxic compound)
which comes from the protein in our diets. People with serious kidney
problems have trouble excreting the urea placing more stress on the
kidneys and so the logic goes that a high protein diet must be hard on
the kidneys for healthy athletes also.
Now for the medical and scientific facts.
There is not a single scientific study published in a reputable peer -
reviewed journal using healthy adults with normal kidney function that
has shown any kidney dysfunction what so ever from a high protein diet.
Not one of the studies done with healthy athletes that I mentioned
above, or other research I have read, has shown any kidney abnormalities
at all. Furthermore, animals studies done using high protein diets also
fail to show any kidney dysfunction in healthy animals.
Now don't forget, in the real world,
where millions of athletes have been following high protein diets for
decades, there has never been a case of kidney failure in a healthy
athlete that was determined to have been caused solely by a high protein
diet. If the high protein diet was indeed putting undo stress on our
kidneys, we would have seen many cases of kidney abnormalities, but we
don't nor will we. From a personal perspective as a trainer for many top
athletes from various sports, I have known bodybuilders eating
considerably more than the above research recommends (above 600 grams a
day) who showed no kidney dysfunction or kidney problems and I
personally read the damn blood tests! Bottom line? 1-1.5 grams or
protein per pound of bodyweight will have absolutely no ill effects on
the kidney function of a healthy athlete, period. Now of course too much
of anything can be harmful and I suppose it's possible a healthy person
could eat enough protein over a long enough period of time to effect
kidney function, but it is very unlikely and has yet to be shown in the
scientific literature in healthy athletes.
So what about the osteoporosis claim? That's a bit more complicated but
the conclusion is the same. The pathology of osteoporosis involves a
combination of many risk factors and physiological variables such as
macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes
(vitamins, minerals, etc), hormonal profiles, lack of exercise, gender,
family history, and a few others. The theory is that high protein
intakes raise the acidity of the blood and the body must use minerals
from bone stores to "buffer" the blood and bring the blood
acidity down, thus depleting one's bones of minerals. Even if there was
a clear link between a high protein diet and osteoporosis in all
populations (and there is not) athletes have few of the above risk
factors as they tend to get plenty of exercise, calories, minerals,
vitamins, and have positive hormonal profiles. Fact of the matter is,
studies have shown athletes to have denser bones than sedentary people,
there are millions of athletes who follow high protein diets without any
signs of premature bone loss, and we don't have ex athletes who are now
older with higher rates of osteoporosis.
In fact, one recent study showed women
receiving extra protein from a protein supplement had increased bone
density over a group not getting the extra protein! The researchers
theorized this was due to an increase in IGF-1 levels which are known to
be involved in bone growth. Would I recommend a super high protein diet
to some sedentary post menopausal woman? Probably not, but we are not
talking about her, we are talking about athletes. Bottom line? A high
protein diet does not lead to osteoporosis in healthy athletes with very
few risk factors for this affliction, especially in the ranges of
protein intake that have been discussed throughout this article.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Yes, in
a sedentary couch potato who does not care that his butt is the same
shape as the cushion he is sitting on, protein quality is of little
concern. However, research has shown repeatedly that different proteins
have various functional properties that athletes can take advantage of.
For example, whey protein concentrate (WPC) has been shown to improve
immunity to a variety of challenges and intense exercise has been shown
to compromise certain parts of the immune response. WPC is also
exceptionally high in the branch chain amino acids which are the amino
acids that are oxidized during exercise and have been found to have many
benefits to athletes. We also know soy has many uses for athletes, and
this is covered in full on the Brinkzone site in another article.
Anyway, I could go on all day about the
various functional properties of different proteins but there is no
need. The fact is that science is rapidly discovering that proteins with
different amino acid ratios (and various constituents found within the
various protein foods) have very different effects on the human body and
it is these functional properties that bodybuilders and other athletes
can use to their advantage. Bottom line? Let the people who believe that
all proteins are created equal continue to eat their low grade proteins
and get nowhere while you laugh all the way to a muscular, healthy, low
fat body!
Conclusion
Over the years the above myths have been floating around for so long
they have just been accepted as true, even though there is little to no
research to prove it and a whole bunch of research that disproves it! I
hope this article has been helpful in clearing up some of the confusion
for people over the myths surrounding protein and athletes. Of course
now I still have to address even tougher myths such as "all fats
make you fat and are bad for you," "supplements are a waste of
time," and my personal favorite, "a calorie is a
calorie." The next time someone gives you a hard time about your
high protein intake, copy the latest study on the topic and give it to
them. If that does not work, role up the largest bodybuilding magazine you
can find and hit hem over the head with it!
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for
various health/fitness, medical, and bodybuilding publications. His
articles relating to nutrition, supplements, weight loss, exercise and
medicine can be found in such publications as Lets Live, Muscle Media
2000, MuscleMag International, The Life Extension Magazine, Muscle n
Fitness, Inside Karate, Exercise For Men Only, Body International,
Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For
Doctors. He is the author of Priming The Anabolic Environment and Weight
Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor
and a monthly columnist for Physical magazine and an Editor at Large for
Power magazine. Will graduated from Harvard University with a
concentration in the natural sciences, and is a consultant to major
supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition
and health found in peer reviewed academic journals, as well as having
commentary published in JAMA. He runs the highly popular web site
BrinkZone.com which is strategically positioned to fulfill the needs and
interests of people with diverse backgrounds and knowledge. The
BrinkZone site has a following with many sports nutrition enthusiasts,
athletes, fitness professionals, scientists, medical doctors,
nutritionists, and interested lay people. William has been invited to
lecture on the benefits of weight training and nutrition at conventions
and symposiums around the U.S. and Canada, and has appeared on numerous
radio and television programs.
William has worked with athletes ranging from professional bodybuilders,
golfers, fitness contestants, to police and military personnel.
See Will's ebooks online here:
Muscle Building Nutrition
A complete guide for bodybuilding supplements and eating to gain lean muscle.
Diet Supplements Revealed
A review of diet supplements and a guide to eating for maximum fat loss.
He can be contacted at: PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com
Article References
1 Lemon, PW, "Is increased dietary protein necessary or beneficial
for individuals with a physically active life style?" Nutr. Rev.
54:S169-175, 1996.
2 Lemon, PW, "Do athletes need more dietary protein and amino
acids?" International J. Sports Nutri. S39-61, 1995.
3 Tarnopolsky, MA, "Evaluation of protein requirements for trained
strength athletes." J. Applied. Phys. 73(5): 1986-1995, 1992
4 Phillips, SM, "Gender differences in leucine kinetics and
nitrogen balance in endurance athletes." J. Applied Phys. 75(5):
2134-2141, 1993.
5 Tarnopolsky, MA, 1992.
6 Carroll, RM, "Effects of energy compared with carbohydrate
restriction on the lipolytic response to epinephrine." Am. J. Clin.
Nutri. 62:757-760, 1996.
7 Bounus, G., Gold, P. "The biological activity of undenatured whey
proteins: role of glutathione." Clin. Invest. Med. 14:4, 296-309,
1991
8 Bounus, G. "Dietary whey protein inhibits the development of
dimethylhydrazine induced malignancy." Clin. Invest. Med. 12:
213-217, 1988
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