PROTEIN EAT SMART
OD How much protein is too much protein? By Emily Kuettel
Some say strong is the new skinny. People are swapping running shoes for dumbbells and juices for protein shakes in order to gain strength, energy, and of course, a killer body. While protein is naturally crucial for muscle gains, some people take this to the extreme with the use, and often the obsession, with protein powder and bars. With the convenience of a scooper and the drive to quickly gain muscle mass, people are likely to consume double, sometimes triple the amount of their recommended daily protein intake. What they often don’t realize is that consuming so much protein is never necessary, and can even prove hazardous to your health.
First, you should figure out how much protein your body requires to stay healthy. Everyone is different, so it makes sense that everyone’s protein intake should be different too. According to the current Dietary Guidelines for Americans, we should get about 10
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WHAT THE HEALTH
percent to 35 percent of our daily calories from protein. This is about 46 grams of protein for women, and 56 grams of protein for men—an amount equal to about two to three servings of protein-rich foods, according to the Centers for Disease Control and Prevention.
When trying to gain muscle and lose fat, protein is the key. Aim to increase your protein intake to 0.8 or one gram per pound of body weight. Protein allows for quick muscle recovery after working out and boosts your metabolism. It also contains fewer calories per gram than fat and makes you feel fuller compared to carbohydrates or fats. With all of the positive hype about protein, it’s hard to imagine that anything could go wrong. But some people are overdosing, or consuming more protein than their bodies can use, making them gain weight that isn’t
muscle. If the body is not able to use the calories that are provided by protein, it will store the excess as fat. Sudha Raj, Ph.D. and instructor of nutrition at Syracuse University, explains that overdosing on protein could lead to more serious health problems. “Consuming a large amount of protein is a burden on the kidneys,” Raj says.
Protein powders also present a number of different health issues. In July 2010, Consumer Reports tested 15 different protein powders and drinks. They found that each one contained traces of at least one toxic metal, and exposing your body to excess metals can lead to side effects such as cancer or kidney failure.