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Commonly, many athletes and strength coaches believe that protein is the sole determinant influencing strength and muscle mass gains. Given its relation to nitrogen balance and presence in muscle tissue, protein has thus taken on a more is better attribute among those attempting to increase body weight and strength. Although total ingested calories and carbohydrate intake (for its protein-sparing effect) also carry extreme significance for these athletes, it is protein intake that often increases to unnecessary proportions. The popular belief that high intakes lead to health risks, however, has not been established in healthy individuals.

The media often state that a chronically high protein intake may result in metabolic strain on kidney and liver bulk dimethylaminoethanol bitartrate however, this has not been reported in healthy individuals. In general, amino acids are renal vasodilators that can elevate the pressure in the glomerular capillary, which has been purported to lead to glomerulosclerosis. Protein metabolism also leads to an increased output of urea by the kidneys, therefore increasing their physiological exertion. Nevertheless, the kidneys do adapt morphologically to sustain increased urea output. Only in the unhealthy individual does this pose a risk. For example, high-protein diets have been linked to renal degeneration in patients with pre-existing kidney pathology. As of yet, there exist no definitive data to confirm that excessive protein intakes are harmful to healthy athletes.

Determining an exact amount of protein that might be considered excessive, given individual genetic differences, variation in protein quality, and training status is difficult. However, it is likely that protein intakes that exceed 4 g/kg is grossly unnecessary. Although this amount still may not be harmful to some individuals, the fact that most of it will be excreted or converted to fat makes this practice pointless. Similarly, high-protein diets can induce water loss (via increased urea production and excretion, which draws additional fluid into the urine) and thus contribute to dehydration in athletes.

Although it appears safe to ingest approximately 2 g PRO/kg body weight per day or slightly more, many high-protein sources also contain high amounts of fat. High-fat diets, prevalent in the United States, are associated with an increased incidence of heart disease and certain types of cancer. Identification of foods containing high-quality protein while limiting fat content will permit athletes to achieve adequate protein intake without endangering their health.

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posted by Nutrition444olab @ 6:57 PM