Supplementation dangerous for your health?

[Derek Wilson]

Is high protein supplementation dangerous for your health? What's reality?

 

[EricMM]

No, this has been debunked numerous times. Seems according to the latest research about .8g per kg of bodyweight is ideal.

 

[muscleupcrohn]

No, this has been debunked numerous times. Seems according to the latest research about .8g per kg of bodyweight is ideal.

I'm pretty sure the minimum "ideal" daily protein intake according to recent research is 1.6g/kg, and potentially up to 2.2g/kg. 0.8g/kg for a 180lb person is only about 66g/day protein. I'm pretty sure that's not even close to ideal.
https://link.springer.com/epdf/10.1186/s12970-018-0215-1?author_access_token=aNFu3XJ8APuAeSJfdZgR22_BpE1tBhCbnbw3BuzI2RPoc2bOet4idn9xXSIOekJ1kb3LsrnTGnBAGMeGBy82tHkHFibvhq3p836Xt6ho8Fw2rSjlP7zAjObn31HvuM68lcfXrNOeRBV6yHVcNyR07g==

But to answer OP's question, as long as you don't have pre-existing conditions that would warn against high-protein intake, high-protein intake is completely fine.

 

[justhere4comm]

There was a Russian study on restricted calorie diets prolonging life, but that's a horse of another color. I'm at work so I don't have the time to find it. Maybe someone else could.

Also, when you consume too much protein in a ketogenic diet there are consequences, but I agree with ^. You'd be fine.

On a final note. I found this interesting. It was a fast Google search, but the video looks familiar so I thought I'd share it.
https://www.drcarney.com/blog/entry/diet-linked-to-heart-disease-reduction-during-war

 

[muscleupcrohn]

There was a Russian study on restricted calorie diets prolonging life, but that's a horse of another color. I'm at work so I don't have the time to find it. Maybe someone else could.

Also, when you consume too much protein in a ketogenic diet there are consequences, but I agree with ^. You'd be fine.

On a final note. I found this interesting. It was a fast Google search, but the video looks familiar so I thought I'd share it.
https://www.drcarney.com/blog/entry/diet-linked-to-heart-disease-reduction-during-war

But what good is a long life without enjoying the calories that come from food lol?

 

[justhere4comm]

But what good is a long life without enjoying the calories that come from food lol?

Touche.
Agreed!
Pizza.... (My trigger word... lol)

 

[rugger48]

you can still enjoy those things on a restricted calorie diet.

 

[muscleupcrohn]

you can still enjoy those things on a restricted calorie diet.

But not as much of them. And you can’t get as big and strong on a restricted calorie diet. Moderation is usually the best route; a balanced diet and exercise IMO.

 

[thebigt]

But not as much of them. And you can’t get as big and strong on a restricted calorie diet. Moderation is usually the best route; a balanced diet and exercise IMO.

the secret to diets...MODERATION

 

[EricMM]

I'm pretty sure the minimum "ideal" daily protein intake according to recent research is 1.6g/kg, and potentially up to 2.2g/kg. 0.8g/kg for a 180lb person is only about 66g/day protein. I'm pretty sure that's not even close to ideal.
https://link.springer.com/epdf/10.1186/s12970-018-0215-1?author_access_token=aNFu3XJ8APuAeSJfdZgR22_BpE1tBhCbnbw3BuzI2RPoc2bOet4idn9xXSIOekJ1kb3LsrnTGnBAGMeGBy82tHkHFibvhq3p836Xt6ho8Fw2rSjlP7zAjObn31HvuM68lcfXrNOeRBV6yHVcNyR07g==

But to answer OP's question, as long as you don't have pre-existing conditions that would warn against high-protein intake, high-protein intake is completely fine.

Sorry I meant to say per pound. I was multitasking. lol

 

[muscleupcrohn]

Sorry I meant to say per pound. I was multitasking. lol

No prob, that comes right out into that range (~1.7g/kg).

 

[EricMM]

I also think each person handles amino acid utilization differently. It's really something how varied each person is when it comes to nutrition.

 

[muscleupcrohn]

I also think each person handles amino acid utilization differently. It's really something how varied each person is when it comes to nutrition.

Yeah, but the 1.6g/kg is a pretty reasonable rule of thumb to start with IMO. It’s less than 1g/lb, so shouldn’t be too difficult if you try. What foods you get your protein from and how you split your meals will probably vary considerably between individuals once they find what works best for them.

 

[Rockzilla]

Yeah, but the 1.6g/kg is a pretty reasonable rule of thumb to start with IMO. It’s less than 1g/lb, so shouldn’t be too difficult if you try. What foods you get your protein from and how you split your meals will probably vary considerably between individuals once they find what works best for them.

I don’t think I’m far off track when I say over half of your protein intake is converted into glucose correct? That means you body actually uses less than half of your protein for actual protein synthesis for muscles, organs etc.
Also considering we like to include our bone mass into our LBM. Taking away a rough estimate of our bone mass would lead to a lower protein intake. But; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5238414/
Shows that increased protein intakes have a positive effect on bone mineral content. Not because bones can synthesize amino acids, but because of the anabolic response from protein increasing IGF-1 and insulin. So I guess it would be good to include bone mass into your LBM when figuring protein intake. Which more than likely always has been done.

 

[muscleupcrohn]

I don’t think I’m far off track when I say over half of your protein intake is converted into glucose correct? That means you body actually uses less than half of your protein for actual protein synthesis for muscles, organs etc.
Also considering we like to include our bone mass into our LBM. Taking away a rough estimate of our bone mass would lead to a lower protein intake. But; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5238414/
Shows that increased protein intakes have a positive effect on bone mineral content. Not because bones can synthesize amino acids, but because of the anabolic response from protein increasing IGF-1 and insulin. So I guess it would be good to include bone mass into your LBM when figuring protein intake. Which more than likely always has been done.

Unless you're an extreme outlier (extremely obese or extremely muscular), the general rule of thumb of 1.6-2.2 g/kg is likely still "ideal," and even then it's still likely good haha. This range is pretty close to 1g/lb, which has been recommended as a good general rule of thumb for years/decades. You can adjust up or down a little depending on your individual situation and characteristics, but I don't think we need to complicate this too much.

 

[Rockzilla]

Unless you're an extreme outlier (extremely obese or extremely muscular), the general rule of thumb of 1.6-2.2 g/kg is likely still "ideal," and even then it's still likely good haha. This range is pretty close to 1g/lb, which has been recommended as a good general rule of thumb for years/decades. You can adjust up or down a little depending on your individual situation and characteristics, but I don't think we need to complicate this too much.

Completely agree, no use going any higher unless your on something hormonal.

 

[muscleupcrohn]

Completely agree, no use going any higher unless your on something hormonal.

Yeah, agreed. If you're trying to bulk, hit that range of protein and then add more carbs and/or fat. It'll be easier to bulk that way than by trying to eat pounds of lean protein haha.

 

[rugger48]

But not as much of them. And you can’t get as big and strong on a restricted calorie diet. Moderation is usually the best route; a balanced diet and exercise IMO.

You can’t get big and strong? Your doing it wrong then

 

[muscleupcrohn]

You can’t get big and strong? Your doing it wrong then

I said "as" big and strong. You're not going to get as big and strong under caloric restriction as you could otherwise. I was also half-joking originally, but you seem intent on taking this very seriously. As I've said before, moderation is fine IMO, and is usually the best compromise of providing the optimal balance of quantity and quality (years of life in this case).

 

[LeanEngineer]

the secret to diets...MODERATION

Agreed with this. Everything in moderation. And being consistent with dieting/training in general.

 

[Derek Wilson]

No, this has been debunked numerous times. Seems according to the latest research about .8g per kg of bodyweight is ideal.

Thanks for this info!

 

[Derek Wilson]

I'm pretty sure the minimum "ideal" daily protein intake according to recent research is 1.6g/kg, and potentially up to 2.2g/kg. 0.8g/kg for a 180lb person is only about 66g/day protein. I'm pretty sure that's not even close to ideal.
https://link.springer.com/epdf/10.1186/s12970-018-0215-1?author_access_token=aNFu3XJ8APuAeSJfdZgR22_BpE1tBhCbnbw3BuzI2RPoc2bOet4idn9xXSIOekJ1kb3LsrnTGnBAGMeGBy82tHkHFibvhq3p836Xt6ho8Fw2rSjlP7zAjObn31HvuM68lcfXrNOeRBV6yHVcNyR07g==

But to answer OP's question, as long as you don't have pre-existing conditions that would warn against high-protein intake, high-protein intake is completely fine.

Thanks for the link

 

[diana_wills]

the secret to diets...MODERATION

And to everything else in life :approve:

You should never push just one thing in your food, if we were able to get everything we need from one thing, we wouldn't be having this many choices. "The difference between medicine and poison is in the dose " and it's always like that :wink1:

 

[Derek Wilson]

And to everything else in life :approve:

You should never push just one thing in your food, if we were able to get everything we need from one thing, we wouldn't be having this many choices. "The difference between medicine and poison is in the dose " and it's always like that :wink1:

Right!

 

[Derek Wilson]

Completely agree, no use going any higher unless your on something hormonal.

Yeah, sure!