Protein. Muscle Mass. Meat.
So many misconceptions surround the truth of protein and muscle growth. There are those who think that by eating a large piece of meat will help them build the biceps that they’ve always wanted. Somewhat correct, as protein is a crucial foundation for healthy body functions and cell production, but the body needs more than just meat, more than just protein, for adequate health and strength.
Note: Just want to put it out there, as I do not want this review to seem bias, protein is mandatory and crucial to our survival! It aids in growth, repair, and maintenance of our beautiful bodies. A deficiency of protein is no bueno! I’m just trying to get the point across that ingesting, for example, 200-300 grams of protein powder a day is unnecessary and harmful.
Everything in moderation folks.
I used to be all about protein. Egg whites for breakfast, protein shake for lunch, protein snacks when I get hungry, meat for dinner, and then some protein pancakes for a treat. Protein, protein, protein! It’s healthy right? Wrong.
It was insane, and as I’ve studied a bit more in-depth on this product that was taking up so much of my weekly grocery expenditures, I’ve come to learn that it certainly is insane and unhealthy.
Here’s a statement that may have you protein fiends highly disagreeing with me: protein supplements do not enhance muscle growth on their own. The body builds muscle from amino acids. Exercising the muscle will indeed build more muscle, but solely these powders and pills will not. These supplements can supply the body with amino acids, but amino acids naturally occurring in food supply that much and more.
Whey protein, a by-product of cheese manufacturing, commonly known to promote muscle mass (false) and the main ingredient in the past two years of my life, thankfully we’ve gone our separate ways. Studies have shown that whey protein paired with strength training may slightly enhance protein synthesis, but does not enhance athletic performance. These protein powders simply cause excess protein in the body which can be stored as fat and put the body under stress, leading to overworking of the kidneys.
Amino acid supplements can be harmful to the body, as single and random combinations of these acids are not naturally occurring in foods. Those who take in excess levels of amino acids found in foods may be placing themselves at risk for toxicity.
Proteins are made up of 20 amino acids, nine of those which are essential. Essential meaning the body cannot naturally synthesize completely or the adequate amount required.
When you put protein into your body, it does not immediately become body proteins. The body makes its own proteins from amino acids, and the ingested proteins get broken down by enzymes to supply the amino acids. The whole technical, biological process is actually very interesting. I’d definitely recommend doing some research if you’re curious. Furthermore, once protein is broken down into amino acids it is then absorbed and can be used for energy or synthesis.
If you limit your carbs and fats and choose the high-protein route, your body is forced to use the amino acids for glucose and energy. Protein has no specialized storage system like that of carbs and fats, so your body ends up breaking down its tissue proteins. This lack of carbs and fats (energy) will in turn cause lean body tissue and fat loss (which is why most people choose the high protein diets). With the proper amount of carbs and fat, your body spares the amino acids from being used for energy and lets them be to perform their own duties in the body. Let them do what they were supposed to people!
I know all you body builders and muscle fanatics out there want to stay lean, so you eat a high-protein, low-carb diet. Yes, this will help with weight-loss but it’s the unhealthy way. Research has shown that eating a well-balanced diet comprised of healthy, moderate fats, appropriate amounts of protein, and energy-rich carbs can better support weight loss and maintain proper health. Protein is known as having a high satiation rate (meaning keeping you full), so eating a source of protein at each meal isn’t a bad idea whatsoever, but to have large portions of animal products at each meal is not recommended. Vegetables, fruits, and then whole grains, should be the larger sources on your plate.
Remember peeps, if you’re trying to lose weight, an overall well-balanced diet paired with exercise will definitely help. You can’t just assume eating will transform your body! Although, I’ve definitely seen improvements in mine, but then again I do exercise at least 3 times a week…and choose to walk over drive and take the stairs over elevators. Ok enough from me.
Back to the wonders of that high-protein outrageous diet! GRRR. Too much protein can lead to calcium depletion of the bones, leaving you possibly feeling weak, and then osteoporosis later in life. High protein diets make the kidneys work harder and can accelerate kidney deterioration.
I’m going to try and make this as short and comprehendible as possible. When proteins are broken down, they become two different products: ammonia and keto acids. Keto acids are beneficial for helping the body make nonessential amino acids. To do so, they need a nitrogen source. This is where ammonia comes into play. Ammonia lends a helping hand, by providing nitrogen, in synthesizing nonessential amino acids from keto acids. There are other ways your body can produce the nonessential amino acids, as well as other uses for keto acids, but I’d like the majority of the people reading my blog to continue reading it ;P
Large production of ammonia in the cells is bad, so the liver produces urea to cope. Urea is filtered out of blood by the kidneys, to which it then leaves your body via urine. As protein ingestion increases, larger amounts of urea are produced. High blood urea levels are found in those with kidney disease.
High-protein diets can also cause dehydration. Your body uses urea to rid excess nitrogen. Urea and water go hand in hand. Those on a high protein diet must drink enough water in order to rid urea from the body and not become dehydrated. Ever heard of water loss on high protein diets? Slim and trim, eh? Well this could be a factor. Losing water may seem to make your diet effective, but really losing water is highly insignificant compared to fat loss.
Now the slightly less technical side…
Term to know: high-quality proteins: those which provide all nine essential amino acids.
Most animal-derived foods are considered high-quality. Ah, but the dilemma of choosing to eat veg. instead of animals, what to do? Well soy protein is high-quality. Quinoa contains all essential amino acids that your body needs. Certain legumes (Kidney beans, chickpeas, and pinto beans) are also fairly high-quality protein considerations.
Since plant based proteins have the tendency to be lower quality and provide less protein than that of animal sources, it is recommended to eat complementary proteins to let your body get all the essential amino acids. Complementary proteins are two or more proteins that contain different amino acids, but when eaten together supplement the total essential amino acids needed.
Balancing amino acids gives your body the complete and varietal nutrients that it could not do from only one source. It is noted that supplementing a variety of foods at every meal is not necessary, as long as your overall diet is healthy and well-balanced.
“Vegetarians can receive all the amino acids they need over the course of a day by eating a variety of whole grains, legumes, seeds, nuts, and vegetables.” (Whitney and Rolfes, 2011).
See!!! This is what I’ve been saying all along people. A well-balanced, diverse plant-based, whole some foods diet can be done while providing your body with the proper and adequate nutrients needed.
Too much protein in one’s diet can lead to a number of health problems including several chronic diseases, heart disease, cancer, osteoporosis, obesity, and kidney stones. Unfortunately, there is no established UL (upper limit) to protein, which I think is a reason contributing to the current mass obsession with protein consumption. Hooray for pumping iron and drinking protein shakes and eating meat all day long, sounds healthy, no?
There are a lot of issues surrounding the protein debate. Meat for instance is high in protein, but saturated fat and cholesterol as well. These are definitely factors that also contribute to detrimental health. A lot of meats are processed with added fillers and substances too (joy!) which correlates to the formation of the above mentioned diseases..
Replacing animal proteins with plant proteins has shown correlations with reducing heart disease and improving overall heath. Plant-based foods have a lot of vitamins and minerals that act positively on the body’s health that certain animal products contain less of or even lack.
I used to eat one egg, 1/2 cup egg whites, and spinach every single morning for the past three years. A few months ago, I switched to eating my overnight oats and I’ve never felt better. The energy I have in the morning is incredible. I leave out the protein powder, (unless I’m going to be at school all day, then I’ll add in a little hemp protein powder) and add in cocoa powder, raw cacao nibs, and either Amazing Grass: wheat grass powder or Superfood greens powder. I’m hooked.
Carbs can be unhealthy and make you gain weight. It’s important to choose the complex carbs, such as whole grains, sweet potatoes, amaranth, etc. Avoid processed sugars and refined carbs. I.e. white sugar, white rice, white pasta, white bread, etc. Hmm seems there’s a trend here..
About 10%-35% of calories should be protein.
It is recommend to ingest .8g/kg body weight of protein for a standard healthy adult. Those who aren’t sedentary may require more protein, anywhere up to 1.7g/kg. Which means take your weight, divide that by 2.2 and then times it by the appropriate protein gram intake.
For example, me: 118lbs/2.2= 53.6kg
Now I’m not a high-performance athlete, but I definitely do maintain an active lifestyle. I’d probably be around the 1g/kg ratio. Thus, 53.6kg x 1g= 53.6 g/kg protein per day.
I get even more than adequate protein from my diet without the protein powders! My oats, non-dairy milks, grains, quinoa, legumes, vegetables, and greek yogurt all provide me with plentiful protein.
Some good sources of protein: quinoa, legumes, greek yogurt (if not vegan!), nut butters, nuts, edamame, hemp seeds, tofu, and tempeh. There are definitely more out there too!
If you are ok with eating greek yogurt, it can provide up to 20 grams of protein! That’s almost half of my daily intake. Greek yogurt being strained, it’s easier for us humans to digest it than other dairy products. Certain brands of greek yogurt derive their milk from grass-fed cows (awesome). Siggi’s for instance is a good example. They use no artificial hormones, flavors, additives, etc. They have a multitude of flavors and the sweetened ones aren’t too sweet and they’re unique which I adore. Orange ginger greek yogurt anyone? Siggi’s yogurt is so thick too, one of the things that I love about greek yogurt. Only downside is that it is quite pricey, but I’ve definitely seen sales frequently at Whole Foods.
A few dollars more for groceries is cheaper than cancer, heart disease, or other health related problems, am I right or am I right?
I will eat meat every now and then. Usually during occasional family get togethers when my Aunt cooks grass-fed organic beef or fish, and it’s topped with hemp seeds and oh so delectable. (Thank you Aunt Sherri =))
*Note, I researched all of this in my nutrition textbook.
Whitney, E. & Rolfes, S. (2011). Understanding Nutrition. Belmont, CA: Wadsworth.
I am not certified for anything, these statements/claims I’ve recognized are from my own research. Please contact a licensed professional if you believe you’d like to change your diet or incorporate something new. I’m just here to spark knowledge and thought in all of you superb human beings.
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I wish we had those Sunspire chocolate chips where I live. And the raw honey! I spent hours googling “raw honey” in German a few days ago and it doesn’t seem to exist here, which I find strange.
Jackie 
Cody 
Truely unique! 
Kristi 
SHERRI GOODE 
lookin tasty
Thanks Silas! You’re going to have to try these babies soon. I won’t mention the bean part though…Only until after you eat them of course.