Why are we obbessed with proteins? Dr. Domenico Pratico', MD, FCPP

In recent years, high protein diets are becoming among the most popular particularly among young-adult people. While some dietary plans promote the daily use of a supplement (like protein shakes for body builders or gym goers), others suggest simply a larger than usual portion of a protein-rich diet to be consumed regularly.

If we look closely at these recommendations and where they come from, what is troubling is that many of them are from what today we typically call “influencers", and "fitness guru” in this field, who in large majority keep repeating that more proteins is equal to better muscle, better body and better health!

Over the counter protein supplements

The result of this mediatic campaign it that today about 75-80% of Americans intake a much higher than necessary quantity of proteins every day, because those so called “influential minds” are promoting an intake of a much higher than the standard dose of 2.0g/Kg/day, which is above the official recommended daily amount. Following this recommendation, if you are a 70kg person, your total would be around 140g/day,

To better understand the difference and put this concept in perspective, for a moment just think that the commonly recommended amount of protein intake per day is about 56 g for men and 46g for women, which can easily be reached by consuming a 4 oz of chicken breast, or a serving of low-fat yogurt. So, the difference is rather big!

But let’s start from the beginning with some basic concepts.

We all agree that proteins are necessary because they represent the important building blocks of every cell and organ in our body. They are involved in key biochemical functions of the body and for these reasons they are essential for life. There would not be development, growth or repair of any tissues without proteins. Bottom line, there will not be life. In fact, we know that together with fat and carbohydrates (sugars), they are the third major macronutrients.

We must consume proteins to preserve muscle mass and strength and keep ourselves healthy.

The 3 major macronutrients: sugar, fat and protein

While at times it is still rather difficult to exactly tell when too much protein for our body is really too much, there is some consensus that for the average person it is always a good idea to stay within the range we mentioned above.

The reason for this recommendation is based on some well-known and important scientific facts regarding a diet which is very high in proteins.

Clinical evidence has shown that a diet very high in protein can result in several health-related issues ranging from kidney damage to an increased risk of developing type 2 diabetes and early atherosclerosis (a thickening of the artery’s wall). A very high-protein diet consumed regularly has been linked also to significant negative effects on the cardiovascular system, barin health and an increase in general mortality.

One of the most common myths about a high protein diet and intake is that if we have more proteins in our system, we automatically will build more muscle mass. This idea, though popular, is not scientifically proven. On the contrary, studies have shown that the maximum benefit for this effect is reached typically with 0.75-1.0 g of protein/Kg/day, and that increasing this number will not translate into any additional benefit for our muscles.

If our real goal is to increase muscle mass, the best thing that anybody can do once we are intaking the recommended 0.75g/Kg/day of protein is to enroll in a regular exercise program, which typically should include some of these elements:

·       Resistance training by using weights, resistance bands and machines.

·       Progressive overload with gradual increase of the challenge (work) for our muscles over time like increasing the weight or doing more repetitions.

Finally, we can select the type of exercise including both compound movements (like squats, deadlifts, and presses) and isolation movements (like bicep curls or triceps extensions) to work different muscle groups.

Resistance training by using bands is an excellent way to build muscle mass.

Importantly we must always remember that muscles grow during rest, not during workout, so we need to allow at least 48 hours of rest for muscle growth before working it again.

In a time when nutrition has become a multimillion dollars business, we must always keep in mind that there is no reason nor current scientific evidence supporting the idea that more protein intake is synonymous with better muscle mass and most of all better health.

If you are interested in reading mire of my blogs, check out the recent one:

https://www.praticolab.org/post/the-4-cardinal-points-of-behavior-domenico-pratico-md-fcpp

Dr. Domenico Pratico' , MD, FCPP

Domenico Praticò, MD, holds the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.

For more information on the research conducted by Dr. Domenico Pratico, please visit this link.

Connect with Dr. Domenico Pratico through LinkedIn, Facebook, Twitter, Medium.

Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.