The relationship between high protein intake and health

If you consume 0.5g of protein per 6.35kg of body weight, your body composition ratio will improve and your tissue damage rate will decrease after exercise. Learn more about what is the proper protein intake in the next article!

Regarding adequate protein intake, the World Health Organization says that static people should consume 5.1 grams of protein per 6.35 kg of body weight. However, it is said that it is appropriate for athletes to consume 9.64g, which is twice that amount. Is there any problem with high protein intake?

Most bodybuilders try to increase their protein intake to 12.8g per 6.35kg of body weight, and wonder if it's dangerous.

Excess protein intake: no long-term damage

A few years ago, it was said that excessive protein intake caused health problems, but this is not true. People with kidney problems are not affected by excessive protein intake.

High-protein diets have a positive effect on body composition and protein synthesis in the body, according to a paper published by the American College of Nutrition.

In another paper published in 2018, it was safe to increase protein intake while taking BCAA supplements , even for people with liver disease .   Increasing protein intake does not cause brain damage and only helps increase muscle mass.

The effect of high protein intake and ketone diet

A ketone diet was developed when it was found that there was no long-term health damage from high protein intake. The ketone diet is a low-carb, high-protein diet that works well for endurance-critical athletes.

Reducing carbohydrate intake improves lipid metabolism and improves athletic performance.

High protein ketone

Athletes aimed at improving endurance will have a high protein, low carb diet in the short term, improving lipid oxidation for body composition and energy supply.

Protein source

Protein sources need to be considered when formulating a diet, but more than half the protein intake is ideally derived from animal protein sources.

Animal protein is highly bioavailable, digestible, and contains essential amino acids necessary for human function .

Plant protein needs to eat a variety of varieties, but mixing legumes and nuts can fill in the essential amino acids that are lacking than just one. Choose a variety of balanced plant proteins to help you get quality protein.

The need for protein supplements

While there is no scientific evidence that protein supplements reduce post-exercise recovery and injuries, it 's not bad to eat high-quality protein supplements like whey protein after high-intensity workouts .

High quality protein supplements reduce muscle damage, speed up excess recovery and increase tissue adaptability. After exercising, eating at least 20 grams of protein will help your body recover quickly.

High protein supplements

High protein intake is safe

A few years ago, misinformation spread that a high-protein diet was harmful, but a high-protein diet does not adversely affect health in the long run, except for people with kidney disease.

Increasing protein intake can help athletes by promoting body composition and muscle development. Of course, to see this effect, you need to consume 13g of protein per 6.35kg of body weight. Eating more protein does not help tissue resilience or other functions at all.

Protein supplements help speed muscle recovery and increase post-workout recovery rates and muscle development efficiency.