What does excess protein consumption lead to?
In the body, protein breaks down into water, ammonia and glucose. Glucose is a source of energy, water is healthy, and ammonia is poison. Therefore, it is bound in the liver by special enzymes and converted into urea. Urea is excreted by the kidneys. If the protein intake significantly exceeds the norm, the endocrine glands work with great tension, nervous excitability increases, the liver, kidneys, joints suffer, and metabolism is disrupted.
Two diseases are usually associated with excess protein intake: urolithiasis and gout. However, they are caused by a violation of another substance - uric acid, which accumulates in the body as a result of a violation of purine metabolism. The mistake is forgivable. This is explained by the fact that both protein and purines are found in large quantities in meat and fish. That is, by consuming meat to excess (especially deli meats!), a person receives not only proteins, but also purines.
Health Benefits of Protein
If your health is important to you and you want to stay in good physical shape, you should be concerned about the amount of protein in your diet. Here are some reasons to check if you're consuming enough.
- Protein helps maintain normal weight. A high-protein diet helps increase metabolism and reduce hunger Protein intake and energy balance. . Several studies at once Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. recognize a high-protein diet as the most effective for weight loss Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. . It increases metabolism Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. , while burning 80-100 more calories than low protein diets. In addition, protein helps prevent weight gain after finishing a diet. High protein intake sustains weight maintenance after body weight loss in humans. .
- Protein is good for bone health. Dietary protein and skeletal health research: a review of recent human research. confirm that protein obtained from food helps retain calcium in bones, which has a beneficial effect on their strength and health Dietary protein: an essential nutrient for bone health. .
- Protein lowers blood pressure. Dietary protein and blood pressure study: a systematic review. found that protein, especially from plant sources, has a beneficial effect on blood pressure.
Protein helps keep you in good shape and is good for bone health and blood pressure. It also helps repair damaged tissue and is essential for building muscle mass and increasing strength.
However, it's difficult to know exactly how much protein you need to consume to reap all of these benefits. It all depends on your weight, level of physical activity and goals.
Urolithiasis of the kidneys
Uric acid salts crystallize in the kidney tubules. As a result, stones are formed that obstruct the flow of urine. While the stones are small, the person feels slight discomfort in the lumbar region. As they grow, the discomfort intensifies. When a stone blocks the duct, renal colic occurs. Its symptoms are pronounced:
- sharp pain in the lower back;
- the person rushes about, changing body position in search of a position in which the pain will be at least a little less.
This condition requires urgent action. You need to call an ambulance and follow the doctor's instructions.
How much protein does the body need?
To calculate proportions, it is important to take into account the gender, age and weight of a particular person, diseases or characteristics of the body, and level of physical activity. On average, this is:
- 2 g of protein per kilogram of weight - with frequent strength training or an overly active lifestyle;
- 1.2-1.6 g of protein per kilogram of weight - with moderate training (3-4 times a week) or long walks;
- 1 g of protein per kilogram of weight - with a sedentary or sedentary lifestyle.
To sum it up, it roughly turns out that women should eat 55-90 g of protein per day, men - 85-150 g.
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Amount of protein for muscle growth
People trying to gain weight should consume a certain amount of protein per day. Protein is the main building material of muscle tissue. If the amount of protein entering the body is insufficient, then the muscles will not only stop growing, but will also be destroyed. But if the daily protein intake is exceeded, disturbances in the functioning of the liver and kidneys may occur. This is why it is so important to correctly calculate the amount of protein consumed. To gain muscle mass, you need to consume 1.5 to 2.2 g of protein per day per kilogram of body weight.
How much protein is needed for growth: research yesterday and today
Studies have shown that the human need for protein without excessive physical activity is not that great. On average, it is 0.8-1.2 grams per kilo of weight. German physiologists suggested the following:
- Max Rubner believed that the daily norm was 127 grams.
- Voith Karl is confident that 118 grams is enough.
The question of how much protein is needed per 1 kg of weight to gain muscle mass has been asked by many minds of mankind. At the same time, the standards were constantly adjusted down or up. The dosage varied from 40 to 250 grams (regardless of the load). Based on the generally accepted norm, it is 100 grams per day. This is exactly the daily portion of “building material” recommended by the Public Health Association (Public Health Association). The National Council of the United States has a different opinion. They are confident that 65 grams is enough (primarily for older people).
Despite the development of modern technologies, discussions on the question of how much protein per day is needed for muscle growth continue today. The article reveals the problem from the perspective of an athlete who trains hard and sets serious goals for himself. Most athletes take the easy route - they multiply the weight by the number “2”. The result obtained is the amount of protein needed to gain muscle mass. For example, if a man weighs 100 kilograms, then his diet should contain 200 grams of protein.
Another category of athletes has a different opinion. Thus, sports magazines claim that the amount of protein per day for muscle growth should be greater, but the proposed two grams per kilo is not enough. This is explained by the fact that an athlete’s need for protein is higher, and therefore it is advisable to take it at double or even triple the rate.
In contrast to the theory mentioned above, it is worth remembering the recommendations of the World Health Organization. In this structure, a different norm was established - 0.75 grams per kilogram of mass. As for the medical literature, they are absolutely frightening about problems in the body if the protein norm is exceeded. If the dosage is more than three grams/kilo, then problems with the liver, kidneys and other organs cannot be avoided.
So how much protein is needed for muscle growth without harming the body? The issue of side effects and contraindications has been discussed in thousands of articles. But practice shows that for the most part, “horror stories” are nothing more than speculation. Problems are possible only with individual intolerance or excessive enthusiasm for taking it, when the body does not have time to eliminate the excess norm. A person in good health has nothing to fear.
Scientists have proven that the body needs pure protein not only for muscle growth, but also for nourishing organs and systems. This means that the norm of this substance for a person with a normal schedule and the dosage for an athlete will be different. In the process of calculating how much protein is needed per 1 kg of weight, it is worth taking into account the needs of the muscles and the body itself.
People are confused by the fact that numerous health organizations impose calculated standards and assure that they do not need to take more than 1 gram per kilogram. For athletes, the proposed dosage is only a starting point that helps make calculations. In other words, this is the minimum bar beyond which it is prohibited to go.
How much protein do men and women need when losing weight?
There is no exact answer to how much protein a person needs on a diet! Each organism is individual, each has its own goals, living conditions and capabilities. You can't put everyone under the same brush. However, you can use guidelines to get started.
I will give you a range and recommendations depending on a range of factors. Start from the figure that is closest to you, and in the process of tracking the results it can be adjusted.
The norms for people on a diet are in the range of 1.6 - 2.5 g or even closer to the figure of 3 g of protein per 1 kg of weight. It all depends on the degree of training, goals, size of the deficit and volume of training.
Goals
If your goal is to lose weight without including strength training, then stick to the lower limit. If you are losing weight and want to not only maintain muscle, but also increase its volume, include strength training and cardio, then you need to increase your protein intake.
Degree of training
The more training you have, the more muscle you have and the more protein you need to maintain it. Beginners can start with a figure of 1.6-1.8 g of protein per 1 kg of weight.
Amount of calorie deficit
The more extreme the deficit, such as accelerated fat loss before a competition, the more protein you need to consume.
Training volume
The more training and other activities, the greater the need for protein.
Thus, start from the figures of 1.6-2.2 g of protein per 1 kg of weight if your deficit is moderate - 10-20%, and your training is low or medium intensity 2-3 times a week. And stick to the upper range of 2.3-3 g of protein per 1 kg of weight if you have been training for a long time and are planning to quickly lose weight using a large calorie deficit while maintaining high regularity and intensity of training.
If everything is average for you, take the average values of 2-2.2 g of protein per 1 kg of weight, and then track the results.
As for the differences between men and women, they are small in protein metabolism; the difference can be 10-20%. The recommendations are identical for both sexes; women can underestimate the norm by 10-20%.
In any case, try to stick to one number and look at your results (photos, weight, fat percentage, strength results), and, if necessary, make adjustments. Just don't do this more than once a month. In the process of losing weight, monitor the dynamics of weight loss daily, but draw conclusions after a week, due to the fact that weight fluctuates greatly. Every 2-4 weeks, measure your body fat percentage and take control photos to clearly understand whether your body is changing for the better or not.
A few photography rules:
- Try to take photos at the same time of day under the same conditions (for example, before breakfast or before lunch).
- The light, proportions in the photograph and poses must be the same, otherwise it will be very difficult to understand whether there is progress. To make the pictures as similar as possible, hold an object in your hands (phone, magazine, sign). In two photographs, the proportions of the subject must be preserved.
- Take pictures in the same underwear.
For those who are afraid that they do not have enough protein or, conversely, that they will have too much protein, and those for whom it is important to get an exact figure, watch Boris Tsatsouline’s video on how to personally find out your protein norm using a nitrogen balance (you will have to take tests for urea and nitrogen):
