Health trends and diets are constantly changing. Some diets are oriented towards losing weight while others are oriented towards building muscle. The trend and high protein and this trend has popularized diets such as Paleo, Keto and Whole30. The diets have also led to numerous protein supplements such as protein shakes and bars. High schoolers involved in weight training or sports are often encouraged to take these supplements to become stronger. With all the information available online and recommendations made by coaches, how much protein is necessary for the body and what’s the optimal way to receive it.
Protein is one of three major macronutrients; it’s used to rebuild muscle tissue, make hormones and enzymes, it’s the foundation for everything in your body. The US Department of Health and Human services recommends that the average person needs to consume anywhere from 5-7 ounces of protein depending on their age, gender, height, weight, and activity level. The serving size stated on nutrition facts aren’t reliable since not everyone consumes a two thousand calorie diet and not everyone has the same metabolism.
Overconsumption of protein can lead to many issues. Generally, high protein diets are also paired with low carbs. When supplied with less than sufficient carbohydrates, the body enters a state called ketosis. This is when the body breaks down fat and releases ketones into the bloodstream for energy. The short-term benefits of this type of diet is great because when coupled with exercise, the body builds muscle and reduces fats. The long-term implications can however be very harmful. High protein diets cause an increase in ammonia in the body; the effects of high amounts of ammonia are unknown. The body also excretes excess amounts of calcium through urine. This level of calcium loss will eventually lead to osteoporosis.
The diets are an issue, but protein supplements pose different threats. The most common types of protein included in protein bars and powders are whey and casein. Both substances are derived from cow’s milk and these supplements are highly concentrated. The high concentration of protein in powders also cause severe liver and kidney damage.
Everything we eat has protein. Excluding extenuating circumstances, most people can derive their protein from their normal diets. Protein deficiency is very rare in developed nations since most people eat adequate amounts of food. Protein powders and bars as an industry was created to make money. The public is being fooled by athletes endorsing supplemental products when, it’s unnecessary. Most people should follow a healthy balanced diet to meet their daily protein needs and consult a doctor before beginning such diets or supplements.
