MYTH: More protein is always better than less.
FACT: More protein does not always equal better performance or results.
Protein forms muscle, but also organs, tendons, skin, hair, hormones, enzymes, neurotransmitters. It likewise contributes to proper immune functioning, oxygen transport, and regulates blood clotting and fluid balance.
General Protein Requirements:
General population: 0.75 g/kg
Team training/athlete: 1.2-1.4 g/kg (12-16% diet)
Endurance training/athlete: 1.2-1.6 g/kg (12-18% diet)
Strength training/athlete: 1.4-1.8 g/kg weight (15-20% diet)
Strength and endurance athletes can increase their protein intake up to 2 g/kg, depending on intensity and duration, but there are no benefits beyond these requirements.
An excess of protein in the diet may actually hinder health and performance in the following ways:
Excess nitrogen excreted through kidneys.
Calcium loss: The loss of calcium from bones increases with an acidic diet.
Weight gain and deficiency in essential macro/micro nutrients.
Possible dehydration: The breakdown of protein requires water and the excretion of nitrogen means fluid needs rise.
Many protein powders and supplements also contain unnecessary sugars and fillers, are expensive, and may cause weight gain. So fill up but don’t go overboard on protein, and do your research!
If you don’t know what you’re putting in your body, how can you expect to know the results?