Too Little Protein ~ Too Much Protein, Not Good

Characteristics of Marasmus

 Most of us know that a diet too low in protein has its consequences, and we are reminded of this when we see people with protein energy malnutrition like Marasmus (severe wasting of muscle and body fat) and Kwashiorkor (edema and growth impairment). Although this is something that most of us don't have to worry about in the United States, I believe it speaks strongly to the affects that protein has on our bodies.

Characteristics of Kwashiorkor

There is always a new fad diet, and it seems that one of the latest fads I keep hearing about is high protein diets. Because the pictures here are alarming, most of us could rationalize that we don't ever want to be in this position, so a high protein diet must be good. Like most things in life, too much is not always better. The FDA suggests that protein intake not exceed  35% of our energy intake (with other sources of energy being carbohydrates and fat).  Although protein is crucial to the regulation and maintenance of essential body functions, including repair and growth of muscles, excessive or disproportionate amounts of protein does not provide additional health benefits. One of the risks is the effect of too much protein on the kidneys. In fact, people with impaired kidneys should see their doctors about a lower protein diet that includes plenty of fluids to preserve their kidney health. When excess protein is consumed primarily from animal proteins (meat and dairy products) it is likely that the body is low in plant based foods and consequently low in vitamins, minerals and fiber. Diets full of animal protein are rich in saturated fats, which can increase the risk of cardiovascular disease. Diets that contain high amounts of red meats, especially in cured forms have been associated with certain types of cancer.
For athletes, extra protein does not equal extra muscle mass. Extra protein converts to fat unless carbohydrates energy stores have been utilized, then the body will convert energy from protein. But, this is not the efficient manner that the body seeks to use protein. Additionally, athletes taking protein supplements should do so with caution as the amino acids can compete with absorption causing amino acid imbalances and toxicity risks.

Protein suggestions ~ First and foremost, each meal should consist of a well balanced diet from each of the food groups. Remember that your protein intake should be no more than 35% of what is on your plate with the remainder being full of rich and colorful fruits, vegetables and whole grains. Other suggestions ~ Limit the amount of red meat in your diet, and trim the fat to reduce saturated fat intake. You don't have to be a vegetarian to enjoy meals full of legumes, nuts, seeds and whole grains and when eaten together comprise complete protein meals along with other nutrients.