Increasing one’s protein intake has recently risen as a popular trend in the health and wellness industry. On social media, there is an emphasis on reaching “daily protein intake goals”. Even on grocery store shelves, we are seeing an increase in protein as many previously low-protein items now have a higher protein option. Protein is also often a main selling point, being marketed on the front of items in large fonts. All this to say, the increase in protein intake has become very popular. Thus, I wanted to explore risks, as well as optimal protein consumption.
The main risk thought to be associated with protein intake would be kidney disease. It was thought that increased protein intake would increase the pressure in the kidneys and cause hyperfiltration, contributing to kidney disease (Campbell et al. 2007). However, this has been shown to be incorrect. In fact, it was demonstrated that even in populations already at risk for kidney disease, increasing protein intake did not contribute nor cause the disease (Antonio et al. 2024). Overall, increasing protein intake has not shown to cause any significant renal issues.
There is a common misconception that consuming protein within about an hour after exercise produces the greatest benefit, however that doesn’t seem to be the case (Antonio et al. 2024) Another study shows that consuming protein even 24-27 hours after exercise can have the same effects (Antonio et al. 2024). So, optimal protein intake doesn't necessarily mean consuming it as soon as possible post-workout, as the same muscle growth results can be seen when a high protein meal is had within about a day of the workout. The amount of protein consumed is much more significant in the timing it is consumed at in order to see growth results.
Another aspect of protein consumption commonly talked about is protein quality. It was shown that animal protein sources typically help achieve more optimal growth compared to plant based proteins (Cintineo et al. 2018). However, there are many aspects of protein quality, leading to the conclusion that several kinds of protein would be best. Protein quality is evaluated on amino acid content, as well as what micronutrients, calories, and fats are included in the product (Campbell et al. 2007). In order to hit all the protein and nutrient necessities, a mix of several kinds of protein is best (Campbell et al. 2007).
References
Antonio, J., Evans, C., Ferrando, A. A., Stout, J. R., Antonio, B., Cintineo, H. P., Harty, P., Arent, S. M., Candow, D. G., Forbes, S. C., Kerksick, C. M., Pereira, F., Gonzalez, D., & Kreider, R. B. (2024). Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 21(1). https://doi.org/10.1080/15502783.2024.2341903
Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(1), 8. https://doi.org/10.1186/1550-2783-4-8
Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, 5(83). https://doi.org/10.3389/fnut.2018.00083
Before reading this, I actually didn’t know that there was any speculation about health risks associated with protein consumption! It’s good to know many concerns have been de-bunked. I found it interesting that the effects of protein intake were the same whether you took it 1hr after working out or 20+ hours; it’s the actual amount that correlates to muscle growth.
ReplyDeleteI always thought that I needed to eat protein right after I worked out in order to get the gains I wanted. It's nice to know that I don't need to have that anxiety to get the protein in so quickly. This article debunked a bunch of myths that I believed in and I will try to get more variety of protein in my life!
ReplyDeleteIt is so interesting that not all protein is created equal, even within natural sources. I have heard a common claim that optimal protein intake is about 1g of protein per pound you weigh. After some research, I believe the number is closer to 0.8g / lb as a general recommendation while more active individuals or those targeting muscle growth may need 1.4-2g / lb. I wonder how physiological factors like age or exercise activity change that number.
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