Nutrition 101: Why High Protein Diets Aren’t Always Wise
Ever wondered how to inform yourself about diets? Which ones are good and which ones are bad? What about diets focusing on high amounts of protein? Is protein an essential nutrient? Aren’t carbohydrates in limited amounts considered central in weight loss? While consistency and structure are important in any diet or eating plan, several reasons exist as to why high protein diets are not ideal.
Balance and portion sizes
The most sensible eating plans suggest you include a variety of foods representing all major nutrients and food groups. When certain fitness and/or nutritional goals are set it is important to plan eating around those goals. Portion sizes or limited amounts of something can help one eat the desired number of calories and therefore stay within the nutritional goal set and have balance. Most diets or eating plans follow this sort of logic.
The dangers of high protein
Protein is vital for muscle and bone structure, as well as growth and repair of connective tissues. As an essential nutrient, it is suggested the amount we consume be adjusted to be in direct proportion to activity level and weight. Most people that are active and work out on a regular basis could benefit from extra protein — with caution. High amounts of protein on a regular basis can be dangerous and counter-productive to your health and fitness for many reasons.
Proteins are considered complete or incomplete and are made of primarily nitrogen. The amount and kind of nitrogen determines whether or not the human body can make it (complete protein) or obtain it from food (incomplete). Nitrogen is difficult for the kidneys to excrete, hence it forces the body to work harder to metabolize it. It often is more difficult to obtain energy as a result. Although proteins have the same caloric value as carbohydrate (4 calories per gram) they serve to perform a different function in building and repairing, rather then providing essential energy.
On the other hand, carbohydrates are the primary energy source for muscles because they are more economical. Carbohydrates are stored in a simpler form within the muscle for metabolism. They are also the primary vehicle for the brain to obtain energy (in the form of glucose), thus helping maximize the many side effects of exercise with respect to mental acuity, alertness, and overall functioning. Most protein sources include fat, making increased intake higher calorically. As a result, many people report feeling tired and sluggish when on a high protein diet for an extended period of time.
A healthy balance
It is important to remember that high protein diets are often not necessary for general fitness, even though some extra portions from time to time is probably a good idea. Pay attention to portion sizes—for example, a 4-6 oz serving of chicken or beef should equate to a deck of cards, or the palm of your hand. A 4-6 oz serving of most fish can equal a check book cover. Beans and legumes when combined with rice can equal a protein source from a vegetarian standpoint. Learn to balance protein intake with adequate carbohydrates for energy, drink plenty of water and combine with food sources rich in essential vitamins and minerals (such as fruits and vegetables) to ensure that a variety of foods are employed and optimal health is achieved. As with many eating plans, moderation is always the key and should not be overlooked.
Topics: Nutrition Tips | 2 Comments »
August 4th, 2010 at 8:41 pm
Here is a site at Iowa State University that helps calculate protein intake for strength and endurance athletes. Try it out and see what your intake of protein could be.
August 4th, 2010 at 8:41 pm
http://www.extension.iastate.edu/nutrition/sport/protein.html