Are High Protein Diets Dangerous? (Too much protein?)

There have been several individuals who have expressed concern
s about consuming too much protein or maintianing a high protein diet. Here is what I have read. I recommend that you talk to your doctor and evaluate your nutrition needs, take into consideration your activity level (do you exercise regularly and the type of workouts), and determine based on recommended guidlines and how your body responds to whether or not you need to comsume more or less protein in your daily diet.

From what I have read thus far, there is no concrete evidence of high protein consumption to adverse effects that could cause illness/disease. There have been studies conducted that may suggest connections to illness/disease caused by extremely high levels of protein consumption but it is inconclusive. The effects of protein are very subtle and it's hard to answer if high protein diets are unsafe. However, protein is harder to digest and extremely high amounts could put a strain on your kidneys and liver. To offset this it is recommended to drink plenty of water and maintain adequate hydration. Drinking lots of water keeps the body hydrated and increases the body's recuperative ability to recover quicker. Water aids in the transport of important nutrients to where they are in demand, making the recuperative process easier, faster and more efficient. Whatever protein your body does not use will be excreted. It is recommended that if you are on a high protein diet that you consume lean animal protein and plant protein to keep your fats and calorie intake down and still be able to lose weight or build lean muscle mass.

The primary concern I have found in reading a number of sources seem to be linked to high consumption of animal protein. It has been pointed out that high protein diets that use primarily animal protein sources are notorious for its high cholesterol and fat content, which can cause a range of health problems including high blood pressure, high cholesterol, and obesity. Taking these health risks into consideration, it is always better to keep a check on the amount of animal foods that you eat. There is a common misconception that you'll have difficulty meeting your protein needs through plant sources alone. Nearly every plant food contains some protein. As long as you consume a wide variety of plant protein sources, you will not only meet your protein needs but will also devour a plethora of other health-promoting nutrients while doing so. Plant protein sources are rich in vitamins, minerals, fiber and antioxidant - all of which are important for our health. Plant foods are pretty low in terms of cholesterol or fat, which, in turn, makes them a better bet when it comes to your overall health.

Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts, grains and legumes.

Examples of Lean Animal Protein:
Chicken Breast, Turkey, Pork Tenderloin, Beef Sirloin, Sardines, Trout, Tuna, Salmon, Egg Whites, 1% - 2% Milk, Low-Fat Plain Greek Yougurt

Legumes and Soy:
Soy beans (protein source in that it contains all nine essential amino acids), black beans, pinto beans, kidney beans, chickpeas, great northern beans, lima beans, navy beans, lentils and split peas are all members of the legume family.

Nuts and Seeds:
Pistachios, almonds, cashews, walnuts, pecans, hazelnuts, pine nuts, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds or sunflower seeds.

Whole Grains:
Quinoa (stands out as a whole-grain protein source in that it contains all nine essential amino acids, just like the soybean), spirulina, amaranth, edamame, seitan, wheat berries, wheat bulgur, brown rice, oats, buckwheat, barley, farro, whole-grain bread, whole-grain breakfast cereals and whole-wheat pastas.

The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.

Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.!/2013/03/protein-supplements-part-1.html

1 to 1.5 Grams of Protein per Pound of Bodyweight.
Bodyweight – Grams of Protein Required

• 125 pounds – 125 to 188 grams of protein
• 150 pounds – 150 to 225 grams of protein
• 175 pounds – 175 to 263 grams of protein
• 200 pounds – 200 to 300 grams of protein
• 225 pounds – 225 to 338 grams of protein
• 250 pounds – 250 to 375 grams of protein

20 to 40% of Daily Calories from Protein.
Calories – Grams of Protein Required

• 1500 calories – 75 to 150 grams of protein
• 2000 calories – 100 to 200 grams of protein
• 2500 calories – 125 to 250 grams of protein
• 3000 calories – 150 to 300 grams of protein
• 3500 calories – 175 to 350 grams of protein
• 4000 calories – 200 to 400 grams of protein
• 5000 calories – 250 to 500 grams of protein