High-protein diet

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Examples of high-protein foods are tofu (shown above), dairy products, fish, and meat.

A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. The high-protein diet is a nutrition that ought to be consumed every day to meet physical needs. However, it should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food-energy–controlled and which often contain large amounts of fat.[citation needed] Some examples of high-protein diet include lean beef, chicken or poultry, pork (tenderloin, rib chops, shoulder blade steak), salmon and tuna, eggs, soy, and lots more.[1]

A high-protein diet is often very low on fat or carbohydrates. Due to the limited amount of carbs available, the body starts burning extra body fats. People will often feel less hungry, thus, making losing weight relatively easy.[1]

However, while adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high-protein diets in anaerobic exercise, in particular for weight training and bodybuilding.

Health effects[edit]

Extreme protein intake (in excess of 200 g per day), coupled with inadequate intake of other calorie sources (fat or carbohydrates), can cause a form of metabolic disturbance and death commonly known as rabbit starvation.[2] Even when consuming other calorie sources, consuming more than 285 g of protein per day (for an 80 kg person) may be unsafe.[3]

Relatively little evidence has been gathered regarding the effect of more moderate long-term high intake of protein on the development of chronic diseases.[4] Increased load on the kidney is a result of an increase in reabsorption of NaCl. This causes a decrease in the sensitivity of tubuloglomerular feedback, which, in turn, results to an increased glomerular filtration rate. This increases pressure in glomerular capillaries.[5] When added to any additional renal disease, it may cause permanent kidney damage. A 2017 review paper in the New England Journal of Medicine suggests that high protein diet may contribute to life-long risk of kidney damage including chronic kidney disease.[6]

Legumes and nuts provide fiber, which meat lacks.[7]

High-protein foods[edit]

High-protein foods include:

Food Protein fraction by mass
Soy protein isolate 88%[8]
Boiled green soybeans 12%[a][9]
Whey protein concentrate up to 89%
Whey protein isolate at least 90%
Peanuts 24%[b][9]
Steak 27 to 34%[c][9]
Chicken breast 31%[d][9]
Salmon fillet 25%[e][9]
Parmesan cheese 35%
Tuna (canned) 19%[f][9]

Weight training[edit]

As of 2004 it appeared that a high protein diet was not dangerous, but there was little evidence that there was any benefit for bodybuilders.[10]

See also[edit]

Notes[edit]

  1. ^ Boiled and drained. 22.23 per 180 g
  2. ^ Dry roasted. 6.71 per 28.35 g
  3. ^ Separable lean. 22.92 to 29.19 per 85 g
  4. ^ Meat only. 26.68 per 86 g
  5. ^ Sockeye, cooked, dry heat. 21.59 per 85 g
  6. ^ Light, canned in water, drained solids. 16.52 per 85 g

References[edit]

  1. ^ a b "High-Protein Diets: Do They Work?". Retrieved 10 May 2016.
  2. ^ Bilsborough, Shane; Mann, Niel (April 2006). "A review of issues of dietary protein intake in humans" (PDF). International Journal of Sport Nutrition and Exercise Metabolism. 16 (2): 129–52. doi:10.1123/ijsnem.16.2.129. PMID 16779921. Retrieved 8 August 2013.
  3. ^ Bilsborough, S.; Mann, N. (April 2006). "A review of issues of dietary protein intake in humans". International Journal of Sport Nutrition and Exercise Metabolism. 16 (2): 129–152. doi:10.1123/ijsnem.16.2.129. PMID 16779921.
  4. ^ "Protein: Moving Closer to Center Stage". Harvard School of Public Health. Retrieved 8 August 2013.
  5. ^ Walter F., PhD. Boron. Medical Physiology: A Cellular And Molecular Approach. Elsevier/Saunders. p. 771. ISBN 1-4160-2328-3.
  6. ^ Kalantar-Zadeh K, Fouque D (2 November 2017). "Nutritional management of chronic kidney disease". N. Engl. J. Med. 377 (18): 1765–1776. doi:10.1056/NEJMra1700312. PMID 29091561.
  7. ^ "High-Protein Diet for Weight Loss". WebMD Medical Reference. 5 November 2016.
  8. ^ "USDA National Nutrient Database for Standard Reference Release 28: Basic Report: 16122, Soy protein isolate". United States Department of Agriculture. Retrieved 11 July 2016.
  9. ^ a b c d e f "USDA National Nutrient Database for Standard Reference, Release 25: Protein ( g ) Content of Selected Foods per Common Measure, sorted alphabetically" (PDF). United States Department of Agriculture. 2012. Archived from the original (PDF) on 8 June 2013. Retrieved 8 August 2013.
  10. ^ Tipton, K. D.; Wolfe, R. R. (2004). "Protein and amino acids for athletes". Journal of Sports Sciences. 22 (1): 65–79. doi:10.1080/0264041031000140554. PMID 14971434. |access-date= requires |url= (help)