POSTED ON 13 DECEMBER 2010 BY BRODRICK KENT
Enter any fitness centre today and ask the first gym enthusiast you see, “what should I eat to build lean muscle?” Nine times out of ten, they will say protein. “Eat loads of protein mate”....... Stimulants, amino’s, shakes and sports drinks that look like techno colored cocktails are all the go, but the main mantra is protein.
Supplement stores are packed to the roof with tubs that resemble garbage bins full of whey protein - a cheap by-product of dairy. Slap a 20 inch bicep on the label, a cheesy slogan that says “GET MASSIVE GET RIPPED,” throw in an extra 500 grams FREE and that’s all it takes to influence the impressionable and sometimes ignorant consumer dollar.
Nutrition is a complicated subject. Due to the lack of formal training available on nutrition science within the fitness industry, it makes this environment a marketing paradise!
There is a kernel of truth to the whole protein campaign, that is, protein is a building block and it is essential to health. Although how much is necessary for optimal functioning has truly been blown out of proportion, way out. Gym goers today religiously weigh their protein portions, daily, gram for gram with a rigid belief that maximizing protein intake will truly make the difference in physical appearance and performance.
However, do we really need to stuff ourselves full of protein to achieve peak performance? Research shows that athletes recover and perform better on carbohydrate rich diet.1,2 Thousands of professional sports stars know the importance of balanced nutrition in health and performance. Olympic champion Carl Lewis crowned his career with his best long jump in two years to win a record-tying ninth gold medal. Lewis, of course, is a longtime plant based eater, for sometime Leroy Burrell and Carl Lewis traded titles back and forth when they were being hailed as the fastest sprinters in the world - both thrived on low protein plant based diets. Dr. Benjamin Spock
Carl Lewis said: “Your body is your temple. If you nourish it properly, it will be good to you and you will increase its longevity.”
A large majority of fitness trainers, especially body builders are convinced that protein is the secret to building a muscular physique. A training program and consuming sufficient calories builds bigger muscles, not protein consumption. Anyone exercising or strength training will need more protein, but only as a percentage of total calories, as all nutritional requirements increase, not just protein!
“I have not seen one paper demonstrating that if I take a ‘super dooper, max power, protein shake,’ that an individual will put on an extra kilo of muscle. If you want to put on an extra kilo of lean muscle, eat 2500 extra calories than you need in one week, have a real good training program and the rest is up to genetics.”Jack Medina, Exercise Physiologist/ Olympic Coach
There is no credible evidence demonstrating that taking a protein isolate will enhance performance or result in increased mass.3 The same goes for taking certain amino acid supplements, such as arginine and ornithine, to stimulate growth hormone, insulin and/or testosterone secretion in the body.4,5 Just because a substance is involved in a metabolic pathway, doesn't mean that taking large concentrations of it will enhance the process.
Can we be getting too much of a good thing? The old paradigm, if a little bit is good, then a lot must be even better, couldn’t be further from the truth. Our bodies rely on many finely tuned and intricate networks of nutrients that work together like a symphony to maximise health and minimise disease. Too much of one thing or not enough of another can throw this balance out. Push aside the "HYPE" and take a peek behind the veil of marketing campaigns that use sports stars, among other clever tactics and you will find that human protein needs are actually quiet low and excess protein has disastrous consequences to long-term health (advertising and marketing are designed to do one thing, sell, not inform).
'Facts'
Protein is used to build healthy cells, tissue and organs, immune cells such as antibodies, enzymes and hormones. Primarily protein is used as a building block. Our bodies will only use protein for fuel out of desperation if we become calorically deprived. The human body wants to perform the most efficient function possible and burns carbohydrates and fats for the energy to run our bodies. When we consume carbohydrate containing foods in their purest form we also acquire healthy amounts of protein, fats and other nutrients essential for maintaining health. Filling up on protein will lead to many nutritional imbalances, hence why advocates of high protein diets recommend heavy fortification programs of isolated nutrition - mega dosing - in a vein attempt to fill the voids.
The World Health Organisation (WHO) states that human protein needs are only 2.5% of total calories and set the standard at 5% to ensure that people safely consume enough. Research published in the Journal of Clinical Nutrition suggests that the minimum protein requirements for adults are 20 to 30 grams daily.6,7 Starches and plants provide this amount and more.8 As you read on, you will discover, once our bodies minimal protein requirements are met, excess protein only causes trouble.
There are 22 amino acids, 8 are essential, meaning that you need to acquire them through your diet because your body can’t synthesize them on its own. The 8 essential amino acids can all be found in animal based protein. Most plants do not contain all eight, however, protein is abundant in plant-foods and all the essential amino’s are obtained effortlessly while an individual is eating varied diet surrounding complex carbohydrates.
The fact that animal foods contain all 8 essential amino acids has formed popular belief that plants are an inferior source of protein. This common dietary myth is simply not true and it defies logic and science. If plants can provide the protein needs for some of the largest land animals such as cattle, horses, elephants, giraffes and apes, surely plants can provide adequate protein for the somewhat small human body.
The truth is, unlike animal foods, acquiring nutrients through vegetation not only delivers adequate protein for optimal functioning and health,9 but also delivers carbohydrates - the energy currency of the human body - and thousands of other essential nutrients and non-caloric food factors required for equilibrium. Whole plant foods provide more bang for your nutrient buck! It is an absolute fallacy that one needs to eat large quantities of animal based protein or practice food combining to achieve protein completeness at each meal.
“On average 25% of calories in vegetables are from protein. A banana is about 3.5 % protein, about the same as mothers milk. Fruit and starchy vegetables, such as sweet potatoes, corn, carrots and butternut squash are predominately carbohydrates but also contain some fat and protein. Green vegetables are about half protein, quarter carbohydrate, and a quarter fat. Legumes and beans are about half carbohydrate, a quarter protein, and a quarter fat” Eat to Live Dr. Joel Fuhrman MD
“An individual would have to be suffering from a calorie deficiency to not be getting enough protein, meaning, they are not eating any food, such as those people starving in third world countries.” Dr. Pam Popper PhD ND
So, why do the advertising messages fail to tell us this? You don’t need to be an intellectual to work it out. “Money.” People, while remaining uncertain about their best health practices, will continue to present a big market for pills, potions, supplements and gadgets that make some people financially rich, but most people health poor. Current sciences have been twisted and ignored by those in positions of influence - who's values are clearly aligned with their hip pockets and the reason why dietary excellence continues to elude the greater public. Sadly, most people are not trained to discern between story telling and scientific facts.
Excess Protein = premature aging & disease
Today people consume far too many daily calories from protein and the majority of those calories are of animal origin. Because protein isn’t a very efficient fuel, excess protein is broken down by the liver into urea and other byproducts, then eliminated by the kidneys in the urine. The continual breakdown and elimination of waste is stressful and prematurely ages these organs.10,11
Animal protein such as meat, chicken, eggs, dairy and protein supplements are not only stressful on our liver and kidneys, but when metabolised are highly acid forming. Carbonate, citrate and sodium are alkaline materials released from the bones to neutralize the acids because our bodies prefer to be in an alkaline state. The bones act to buffer the acidity.12,13 This calcium draining effect not only leads to osteoporosis, but kidney stones as well.
In his bestselling book, The China Study, Dr. Campbell presents the work of Professor W. G. Robertson from the Medical Research Council in Leeds England, who is one of the worlds foremost experts on dietary kidney stones. Dr. Robertson and his team started to investigate the relationship between food and kidney stones with some depth over 30 years ago and to-date have published over 100 papers since the 1960's. Robertson's work illustrates a clear relationship between animal protein consumption and kidney stone formation, especially when animal protein exceeds 21g per person, per day. Although his team have developed a model for identifying over 6 risk factors for kidney stone formation, animal protein remains the major culprit.14,15
Clearly the type of protein consumed is just as important as the amounts. Not all proteins are equal. For example, the protein found in a steak is configured differently to milk protein. In fact, all animal proteins not only differ from each other, they contain very different amino acid profiles compared to those of plant origin. Here is a simple analogy. There are 26 letters in the alphabet that come together to form all the words in the English language. Just like the 22 amino acids come together to form very different protein profiles. Evidence shows that the amino acid combinations that form animal protein negatively impact multiple aspects of human physiology. Noteworthy is the fact that these amino acid profiles do not change depending on how the animals are grown, such as grass feed, organic agriculture, pasteurization and/or whether or not meats have been cooked.
Animal protein is very high in one base element, sulphur. Sulphur is found in two of the primary amino acids, methionine and cysteine. When methionine is metabolised it creates another toxic amino acid called homocysteine. Homocysteine generates large amounts of free radicals that damage cholesterol, arterial walls and other healthy tissue. Homocysteine is a major risk factor for many conditions such as, heart attacks, peripheral vascular disease, Alzheimer's, strokes and even depression.16
Tumors feed on sulphur. Cancer cell metabolism is dependant on methionine being in the diet. This methionine dependency has been shown with many cancers such as breast, lung, colon, kidney and prostate.17,18 Inflammatory bowl conditions19,20 digestives issues,21 unnecessary stimulation of growth factors (IGF1)22,23, even erroneous body odours all result from diets high in animal foods and one of the major culprits is methionine.24,25
Other studies have clearly demonstrated that low protein diets delay the end stage of renal failure.26 Thorough research conducted in Asia has shown that when animal protein exceeds 10% of total weekly calories, the rates of heart disease and cancer run parallel with increased protein intake.27 Well designed animal experiments also confirm casein-milk-protein to be a powerful cancer promoter at levels consistent with the average daily intake in the West. 28,29
If we go back to our minimal protein requirements (20-30g daily) you will see how Western diets rich in meat, chicken, eggs and dairy products (100-160g daily) and low in vegetation easily exceed ones need for protein, consequently causing trouble. In fact, some advocates of high protein diets such as, Protein Power, Atkins, The Zone and others alike can consist of up to 150 to 350 grams daily (These diets are essentially void of fibre and phytonutrients). Whereas, Asian societies who derive their calories from starches such as rice and vegetables, who remain slim and robust, avoid the toxic sulphur amino acids (among other things) and consume only 40-60 grams of daily protein which is more than enough for a healthy body.30
The Diet Debate
The benefits of high protein diets has long been the subject of debate in industry circles. One notable fact resulting from the war words has been a lack of scientific evidence favouring the use of high protein diets. One debate in particular finally prompted researchers to investigate the so called benefits of these diets. Eric Westman at Duke University conducted a study funded by Dr. Atkins himself. Weight loss did occur on the diet, however, it did so at the cost of overall health. The side effects in the Duke study included headache, fatigue, nausea, dizziness, constipation or loose stools, abdominal cramps and bad breath. More extensive research shows that these dietary patterns can lead to more serious conditions in the long-term such as heart disease, some cancers, diabetes and multiple sclerosis - just to name a few.27
Researchers have found that test subjects arteries constrict and lose their elasticity for several hours after consuming a high fat meal.31 For this reason many tragedies occur around meal times. That's exactly what happened in 2002 at breakfast when Dr. Atkin's himself suffered a cardiac arrest that nearly resulted in his death - reports from staff at the Atkin's centre released to the media said - his preference for animal fat had nothing to do with his cardiac event (!!). Authors of the high protein diets are selling weight loss and isolated nutrition, not health. The right diet should positively impact all aspects of physiology, not just the waist line.
The same diet guru's inaccurately vilify carbohydrates as the main cause of weight problems. There are two problems with this assumption. The first being - all the populations who live on starch based diets are thin, robust and healthy. Secondly, fat contains twice as many calories per gram as carbohydrates do. It is the consumption of excess fat and calories that result in weight gain. Animals foods are calorie dense and under normal conditions are very fattening. Unless of course, you manipulate your bodies chemistry by filling up on protein and then starving yourself of carbohydrates. Doing this will cause a carbohydrate deficiency ketosis, whereby, your body is forced to metabolise fat even when fat consumption is high. However, when carbohydrates are reintroduced, food fats such as animal fat and vegetable oils become weight promoting again. A high carbohydrate, low fat diet is much healthier and more sustainable in the long run. Harvard Professor Dean Ornish published the results of his heart patients on a low fat, high carb diet, with regular exercise they lost on average 9.97kg, with a 23% drop in cholesterol and NO negative side effects.32
Ignorance kills!!
With animal protein comes packed dietary cholesterol and animal fat - mostly in the form of the artery clogging saturated fat. Interestingly, many people who exercise and who maintain a ‘healthy weight’ believe they don’t need to make all the changes to their diet because they ‘feel’ and appear to be ‘fine.’ However, exercise does not burn off the effects of dietary fat, cholesterol and animal protein. They fail to understand the silent sub-chronic nature of degenerative disease that may leave an individual asymptomatic for a longtime before disease is detectable. At this point, it can be quite serious and too late for medical treatment - ultimately resulting in one's demise.
For example, there are no nerve endings within the arterial walls to indicate that plaques are building and in many cases the first sign of coronary artery disease is the heart attack itself. Heart disease does not discriminate. Three time world champion surfer Andy Irons suffered a massive heart attack that resulted in his death. Irons was only 32. "A plaque of Mr. Irons' severity, located in the anterior descending coronary artery, is commonly associated with sudden death," explained Dr. Vincent Di Maio, a prominent forensic pathologist who reviewed Irons' autopsy report. An elite athlete, Irons, was lean and physically fit. Andy was unconscious to that fact that his dietary preferences were - silently - leading him to a premature death.
Andy’s widowed wife Lyndie said, “a holistic health practitioner in Australia, whom he visited when he was looking for vitamin therapy, "off-handedly" said the surfer "had the heart of a 50-year-old, but Andy shrugged it all off and led no one to believe he was in ill health." Olympic marathon runner Alberto Salazar weighed 71.6kg and his body fat was 4.9%, he too thought he was ‘fine’ until his right coronary artery became 80% clogged from excess fat and cholesterol.
Some people may have a predisposition to early development of coronary artery disease. However, we all head in the same direction with the same diet and lifestyle, just to varying degree’s, depending on our environment and genetic make-up. Meaning, some of us just get the disease a little bit earlier than the next person. Many young adults today fall for the misinformation and dangerous advice distributed by advertising and marketing messages designed to prey on consumer ignorance.
Summary
The obsession with protein is completely fueled by big business and is not consistent with the larger body of scientific evidence. Our bodies do not use a large amount of any particular nutrient daily, it uses a little bit of everything. As with all nutrients, consuming some is important, but consuming too much will lead to nutritional toxicity. Thanks to the macronutrient and micronutrient ratio of unrefined plant based material, it is nearly impossible to create protein overload whilst eating a diet based on starches, fruits and vegetables, preventing health conditions that require medical attention.
A healthy diet that comprises primarily of complex carbohydrates, the occasional inclusion of organic lean meats (optional) will provide all the protein one needs to play, perform and be healthy. If an individual chooses to run the gauntlet by fuelling their body with lopsided nutrition, strong evidence suggests your dietary preferences will wear you down prematurely. Cultures who eat low protein, starch and vegetable based diets do not succumb to cancer, heart disease, renal failure or many other diseases of affluence. 33,34,35,36,37,38
Brodrick kent
Read more on Protein: Where do you get your protein? By Allan Goldhamer D.C.
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