Protein - Everything You Need To Know - Part 1
The idea to eat more protein is littered all over the internet. But there are still a lot of common misunderstandings and questions that arise around the topic. This will be a multi-week deepdive and will include a one-stop shop for all things protein-related.
What is Protein:
Before breaking down the myths, how much you need, the benefits, timing, and real world application, let’s define protein.Protein is a macronutrient that contains 4 calories per gram. The other 2 major macronutrients are carbs and fats. Structurally proteins are long chains of amino acids which we will describe in great depth. Protein is known for its role in building muscle but it’s also vital for hormone production among various other critical roles in the body. Your body can create carbs from other sources (including fats and protein) and you can easily store fat for energy use during times without food. But besides your muscles, you cannot effectively store proteins. So consistently getting it in your diet is important to avoid muscle breakdown and ensure optimal functioning of the body.
False Narratives:
A common misconception is that protein is bad for your kidneys but this has been debunked. At least assuming you don’t already have kidney disease.In fact, recent evidence shows that not only is a high protein diet, not bad for your kidneys, it’s likely better for you than alternatives in people with otherwise healthy kidneys. This metanalysis showed that glomerular filtration rate (a measure of kidney function) improved linearly with increasing protein intake.
Similarly, those in the highest quadrant of protein intake still exhibited BUN levels (another measure of kidney function) within a normal range.
While there is more demand placed on the kidneys with higher protein diets, there is no evidence to support that the additional demand affects the function or health of that kidney. If anything, there is evidence to support a high protein diet in protecting kidney function through the prevention of the two leading causes of chronic kidney disease, hypertension and type II diabetes.
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