🥘 Protein Overload: Can you have too much?

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Protein Overload: Can You Have Too Much Protein?

We all know how important protein is. However, like anything, too much protein can lead to potential health issues.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for the average adult. Athletes or those in heavy resistance training may increase their intake to 1.2 to 2.2 grams per kilogram to support muscle recovery and growth.

Signs of Protein Overload:

1. Kidney Stress: Excessive protein can put a strain on kidneys, particularly in individuals with pre-existing kidney conditions. The kidneys filter out the byproducts of protein metabolism, and too much protein can lead to an increased workload.

2. Dehydration: Metabolizing protein requires more water, hence high protein intake can lead to dehydration if fluid intake isn’t increased accordingly.

3. Digestive Issues: Too much protein, especially from animal sources, can lead to digestive discomfort, such as constipation or diarrhea.

4. Nutrient Imbalance: High protein intake can sometimes mean insufficient intake of other essential nutrients, particularly if protein displaces fruits, vegetables, and whole grains in the diet.

While protein is an essential part of a healthy diet, balancing it with fruits, vegetables, and healthy carbs and fats are important to ensure a well-rounded diet supporting all health aspects.

Difference Between Net Carbs and Total Carbs

In nutrition, carbohydrates are often discussed in terms of "total carbs" and "net carbs.”

Total carbohydrates on a food label include all the different types of carbs in the food: sugars, starches, and dietary fiber. This is the broad measure of all carbohydrate molecules present in the food, regardless of their specific type.

Net carbs are calculated by subtracting the grams of fiber and sometimes sugar alcohols from the total grams of carbohydrates. Fiber and sugar alcohols have a minimal impact on blood sugar levels, which is why they are typically subtracted when calculating net carbs. The formula looks like this:

Net Carbs=Total Carbs−Fiber−Sugar Alcohols (if applicable)

If a food product contains 30 grams of total carbs but it includes 5 grams of fiber and 10 grams of sugar alcohols, the net carbs would be 15 grams:

30 g total carbs−5 g fiber−10 g sugar alcohols=15 g net carbs

Net carbs are considered a more accurate gauge of the carbohydrates that affect blood sugar and insulin levels. For individuals following low-carb diets like keto, focusing on net carbs helps manage the intake of carbs that impact weight and metabolic health.

Calcium: Essential for More Than Just Bones

Calcium is vital for both bone health and overall bodily functions. It's the most abundant mineral in the body, primarily found in bones and teeth, supporting their structure and hardness. Beyond that, calcium is crucial for muscle contractions, blood clotting, and regulating heart rhythms.

Key Functions:

• Bone Strength: Calcium is essential for developing and maintaining strong bones.

• Muscle Function: It aids in muscle contraction, allowing for proper muscular movement.

• Blood Clotting: Important for the blood clotting process, calcium helps heal wounds.

• Heart Health: It helps maintain heart rhythm and nerve signaling.

Adults generally need around 1,000 milligrams daily, with recommendations increasing to 1,200 milligrams for older adults to support bone density.

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Publisher: Ryan Engel

Editor: Michael Pender

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