High Protein Diet: Is It Safe? | Nutritionist Explains... | Myprotein
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- čas přidán 26. 06. 2024
- Is a high protein diet going to make your kidneys explode? Our expert nutritionist explains all.
Protein has probably become one of the biggest buzzwords in nutrition and fitness in the last few years and there’s plenty of reasons for that. High protein diets are useful for weight loss, for helping us to reduce appetite and of course for helping us to recover from exercise and build stronger and bigger muscles.
Richie Kirwan, our nutritionist expert, takes us through how much protein people can eat without any health problems.
You might actually be surprised...
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Chapters:
00:00 - Intro
01:06 - Reference nutrient intake
02:36 - Science behind protein and kidney damage
05:08 - can you eat too much protein?
05:49 - got any more protein questions?
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High Protein Diet: Is It Safe? | Nutritionist Explains... | Myprotein
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1. Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of nutrition. 2017;147(5):850-7.
2. Schoenfeld BJ, Alto A, Grgic J, Tinsley G, Haun CT, Campbell BI, et al. Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. J Strength Cond Res. 2020;34(11):3124-38.
3. Karpik A, Machniak M, Chwałczynska A. Evaluation of Protein Content in the Diet of Amateur Male Bodybuilder. Am J Mens Health. 2020;14(6):1557988320970267.
4. Department of Health PoDRV. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. London, Uk1991.
5. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8.
6. Metges CC, Barth CA. Metabolic consequences of a high dietary-protein intake in adulthood: assessment of the available evidence. The Journal of nutrition. 2000;130(4):886-9.
7. Brenner BM, Meyer TW, Hostetter TH. Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease. N Engl J Med. 1982;307(11):652-9.
8. Martin WF, Armstrong LE, Rodriguez NR. Dietary protein intake and renal function. Nutr Metab (Lond). 2005;2:25.
9. Knight EL, Stampfer MJ, Hankinson SE, Spiegelman D, Curhan GC. The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency. Ann Intern Med. 2003;138(6):460-7.
10. Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr. 2015;12:39.
11. Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. 2016;2016:9104792.
YAY for Richie for breaking this down for us.
If you want to know when to take your protein ➡️czcams.com/video/7AvaHbTg_7M/video.html ⬅️
This video is the equivalent of an alibi for me. If I eat around my family or make a protein shake in front of them, they start calling the emergency services as if there was a body in the blender and not whey...
I'm glad we could provide you're alibi haha
Same 😂
yes, I take mine in the "man cave" as my partner is anti supplement, thinking I'll overdose somehow? only take the desired 1.5g per kilo bodyweight plus creatine about 3g per day, it really helps with fitness not just strength training but my cycling hobby too! sometimes forget my age as I'm 66, I've been exercising since I remember, after decades of training I see older men and muscle atrophy if you stop, especially in your sixties!
I noticed that when I eat more protein, it makes me more satiated during the day. Which really helps me to avoid over-eating.
I been having my heart beat really fast and it feels like there’s pressure on my chest restricting my diet. Only changed I made was eating not enoguh protein to a lot of protein
Fat does better then protein
Great video as always.
Straight to the point!
Wow, this was a really good overall explanation. Thanks for this!
Great video , thanks for your explanation ❤️
Good follow up to the previous video! 👌
Great content! my personal experience is that a diet high in protein is very satiating especially in combination with fattier sources of protein e.g. fattier meat cuts, whole eggs as opposed to lean cuts or plain egg whites. having more fat keeps me fuller and more satiated while eating less amounts of food
Yes, I chuckled at the water joke.
Uncle Richie sharing his wisdom #manofthepeople 🙌
YES IT PUT MY MIND AT EASE SIR
Don't know why the water joke caught me off guard so much 🤣🤣
I dropped from 202 to 172 over 9 months of flexible dieting and macros, high protein diet and resistance training. Protein averaged out at 190 g a day. Always felt satiated and lost very minimal lean muscle tissue and gained strength. Even with all the newer data everyone is expecting my kidneys to fail lol. But that damn ghrelin is always popping up trying to fatten me up. That’s the real devil when you lose weight
How tall are you
Me - takes a sip of my daily whey shake 🥤- watching a video about proteine making my kidney explode 😑🤌💯 already longing for the workout of tomorow💯
I cannot find any independent studies that show that anything over 1.6g per kg has any benefit. Does someone have a link to one that does?
Thanks for the explanation. I'm on a training routine and I got healthy kidneys. I'm eating around 1 gram of protein per pound of body weight, will i be ok if half the protein i take is from a reputable whey protein powder? It's 3-4 scoops of powder per day. Is this healthy?
I just got back into the gym recently and I’m bulking lmao I get like barely any protein in some days liek 120 ish and sometimes less since I just started working out again it’s kind of hard to get my protein in again like I used to and my dad is dead on my ass about how I shouldn’t eat a lot of protein and he said this last time too when I was we consistent for like 4 months that’s why I quit the first time because he wouldn’t stop “warning” me about protein but I get he wants what’s best for me but it’s hard to chase a goal with my dad telling me to stop eating so much protein 😭😭
I’m 32…92kg and workout with HIT weight training 3-4 times per week but recently I have noticed that with only having around 0.8 grams per pound of body weight in protein that I tend to pass the waste protein out through my urine.
I have consulted my doctors.. had my blood work taken and now I’m being referred for further bloods to check my kidney health once again.
Personally I don’t think I am having too much protein but I’m curious to see if anyone else may have had this problem in the past??
People don't understand why I weigh so much but I don't look my weight. I'm not a muscle head but I do walk everywhere. I have a hypothesis that I might have excess muscle on my belly and butt. And I have had a lot of protein throughout my independence. Could the solution be in reducing my protein and walking, balancing out my exercises?
Can the sources of these studies be added in the description?
Added! Thanks for watching
@@MyproteinOfficial thank you!
Yea,but in dr jose anthonio studies most surplus of protein in the diets of participants come from whey protein powder,but what what would happen if the surplus of protein would come from red meat for example i am not so shure that would be good
Pls share the links to the studies he is talking about.
References are in the description :)
I sometimes eat 1kg, I've been eating more than 250g for years
I started getting bruises and yellow spots on my biceps and chest (even weeks after I stopped working out). My doctor told me I was taking in too much protein (I was still taking protein shakes and bars) and that my liver or kidneys are overworked, and that I should cut back on protein shakes and bars immediately.
bruh
Exactly!
…I noticed yellow spots too, and they turned out to be real bruises from gently hitting myself in time to time with the weights while exercising 😅
Did your doctor test your iron and b12 levels first?
That's bcs you have kidney problems, normal kidney won't be harmed by lots of protein.
Getting the rda for a someone who works out is super hard without passing calorie allotment. So I think the rda is way way off. IMO
I eat a lot of protein in a day because I’m trying to build muscle and recently I’ve noticed that I feel the need to pee more often so I do. However, I’m making lots of trips to the restroom and barely peeing, like maybe a 5 or so second stream each time. I’ve heard that urinating frequently like that is a sign of poor kidney function. Is that true? Is all the protein hurting my kidneys? Or could it be something else
Try drinking a lot more water and see if that helps, even if you feel like you’re drinking a lot already. That should fix things for you. :)
Can You link the studies
references in description - thanks for watching
thought protein farts would get a shout out in this video lol... my understanding is that if you eat too much protein for your body to be able to digest, anything left over instead starts to get broken down in your large intestine by bacteria, hence protein farts when you consume too much?
Yeah protein farts clear rooms 😂 what youve said is basically the exact same ive found too. Seems like eating too much at once, or too close together gives you the worst smelling farts imaginable lol, ive noticed this myself if ive been busy and forgot to have my protein shake, then i had it later and ate my main meal too close, few hours later and following morning is worst for them. But once i get my timing right and space my protein intake more then i literally never get protein farts at all. So it seems to have some merit to it from my own experience. Think as long as your having 30g protein at 4 hour intervals you should be good, if your still getting the worst farts then maybe try some actamels, digestive enzymes or more fibre to help with digestion
Hello! Is it okay to eat 600 grams of chicken breast in a day? Its just one time, it just so happened that I cooked it without reading the weight stated in pack and I dont want it to go to waste. Thanks.
Of course it is
Why is there so little information about diets with high protein, low fat, low carbs?
Everyone talked endlessly about Keto but I just gain more fat the more fat I eat. Where as low fat low carb with high protein works great.
I use to weigh 186lb now I I'm 154lb. By eating eggs, Omega 369 🥚🍳 🐠 and pork 🐖 chicken 🍗. Walked a lot even though I hate walking.
Seems low an 8oz stake is more than doubled a daily intake... I easily surpass 2g/kg/meal
I love protein i eat 180gr of protein every day
Hell I eat 6 to 8 eggs amost everyday thats 42 to 58g of protein in one meal of corse I only eat 2 meals a day still thats 1g/kg. Still 8oz stake for dinner, burger nuts for a snack and you your looking at 4g/kg/day.
When I eat higher amounts of protein it feels like my throat and glands are swelling and my mouth gets very dry. My doctor has no idea why. Any thoughts? Thanks
Drink lots of water
@@bruH-vq4yw thanks. I will track my water intake again and get it upped. I also stopped acidic foods because I was told it was reflux but I have read acidic foods help to digest protein so I don’t think that’s helped
I've lost 20lbs in 6 weeks. I'm not peeing like I should. It looks like there could be some blood in my urine. I thought I pulled a lat muscle. Six weeks later it still hurts. Now, I'm wondering if high protein in hurting my kidneys?
You should probably cut the protein. I noticed a change in pee myself. I cut the protein on the spot
@@zubinmetalfan thanks
Overly high protein intake to build muscles is also a bit of a myth, you do not need all that much!!! It was started by gyms so many years ago, so they could promote their own over-priced products, and people believed it 😋It doesn't take much to make a whole world believe in something...
with the price of whey protein it works out cheaper to buy a cow
We don’t know the metrics in America. Could you provide the data in pounds and ounces. Thank you.
Do the conversions. Like the rest of us folks do all the time
I managed to get kidney stones from consuming too much protein, worst pain in my life honestly.After that i switched into vegan proteins, and im pretty fine now.Seems consuming too much daily calcium from milk products + tons of milk protein did the thing, of course i had genetic history with both father and grandfather gettin kidney stones, but people should be careful with protein overdoses, dont listen to people who tell you to consume 250 or 350g of protein daily, your kidneys are gonna hurt in order to flush out all that uneccessary extra protein. 150g for me daily proved perfect for muscle building and strenth gain.
I don‘t want to call you a liar and i partly agree with you about 150g (depending on bodyweight) is enough, but how can you be sure, it was protein ?
Like you said, you were already genetically predisposed. Also, did you drink enough, every day ? Did you take any medications, that may cause stones ? Did you maybe had some kidney impairment already, that lead to kidney stones ?
There are many factors. Probably the high protein diet supported it, but i doubt it wasn‘t the only factor.
Also, „vegan proteins“ aren‘t a thing. Meat and vegetable proteins are exactly the same chemically. The amount differs, and of course, if you eat much meat, you get additional saturated fat, salt, etc.
@@fw1663 I'm not a doctor to support what I'm saying, my Urologist told me that the stones were formed from excessive proteins and high calcium intake.Obviously he told me to consume low protein diet and forbid some foods that increase uric acid.
Exact same problem. Had 2 kidney stones in 20 yrs, but after protein at around 90+ grams, would get kidney stones at around 1 every 6 months. Have no problems with kidney health beyond just propensity for forming stones. The pain is unbelievable, my mom had them too & said they're much worse than childbirth. Its simply not worth the risk. There is no level of fitness that is worth the excruciating pain or renal colic front kidney stones, not to mention the surgery. Had to have intra-urethral surgery for one of them, & it's as bad as it sounds.
Cheers 🥂
Do you take oat?
@@cheapmod oat? Wdym?
Can I still use steroids along side protein???
Why not?
@@ditz3nfitness just checking, I’ll take both anyway 😀
Bro are you still alive?
@@KingVB barely, I ran creatine along with D Bol and myprotein whey, (chocolate brownie flavour) now I’m in a high dependency unit on a drip!!! I shouldn’t of use the creatine!!!! thanks for the concernX
Is high protein diet bad for 16year old triathlete ?
no, if you a normal and no health issues. if you have health issues. abnoral hormones or any thing else. concsult with 2 or more doctors.
Ask a doctor. Asking random people on the internet with no professional connection to you is asking for nonsense.
@@mjt1517 even doctors make mistakes, you should learn what’s going on. The truth in hospitals. Understaff, some doctors don’t care. It’s sad
no, it is very good
High protein diet is very beneficial for any aga and any time, I don't know where this myth came from.
Im 80kg and im taking 110g of protein daily... My calories are like 2000. I don't know how to reach 150g with keeping the calories low.... Lol
assuming you’re a man, that’s a very low amount of calories regardless of your height. If you eat like 2800-3000 calories per day, you will have more energy and find it easier to fit in that protein
@@Gar.O_O but if I eat 2800kcal per day I'll reach 90-100kg in half year....
@@erggish i very much doubt it, do you mind me asking how tall you are?
@@Gar.O_O I'm 176cm
@@erggish That means your maintenance calories is nearly 2500 with little activity
I have been eating around 300g of protein daily for over a month now .I weight 80kg rn ,during this month I have gone from 73kg to 80kg while loosing a lot of body fat and gaining muscle and strength.I highly suggest a high protein low fat diet as it only has 1 drawback, u tend to fart a lot 😂😂😂.
they get gnarly
Did you do exercise? 80 kgs to 70kgs in a month