Is a High Protein Diet Good for You?

Some fitness gurus recommend a high protein diet for building lean body mass. There's little doubt that getting enough protein is important, especially if you're doing resistance exercise to increase lean body mass - but is more really better? Is a high protein diet good for you?

Is a High Protein Diet Good for You?: How Much Protein Do You Need?

The reality is most Americans get enough protein in their diet - and many exceed the daily recommendations. Protein requirements vary somewhat depending upon activity level. People who engage in high intensity exercise or do resistance training need more protein than a couch potato - but usually not so much that it justifies a trip down to the health food store to buy an overpriced protein supplement.

How much protein does a sedentary person need? A person who doesn't exercise should get about 0.8 milligrams of protein per kilogram of body weight. For most people, this is 50 to 60 grams per day. Considering that a single serving of red meat has 25 grams of protein, most non-vegetarians easily meet their daily protein requirement if they're not restricting calories.

If you're a long distance runner or lift weights, you need between 1.2 and 1.6 milligrams of protein per kilogram of body weight depending upon how hard you work out. Eating more than this offers no advantages in terms of building lean body mass. Your body can only use so much protein - the rest it stores as fat.

Benefits of a High Protein Diet

Eating a higher protein diet that doesn't exceed the recommended daily requirements has some benefits. Higher protein diets are usually more filling which reduces the risk of overeating. The key is to eat low fat sources of protein such as lean chicken breast, white meat turkey, and egg whites if you're trying to shed a few pounds - and not to overdo it.

People who focus too much on protein usually don't eat enough fruits and vegetables which isn't balanced or healthy. The key is to eat enough protein at each meal to feel satiated, but leave enough room for antioxidant rich fruits and veggies.

Are High Protein Diets Risky?

Too much dietary protein forces the kidneys to work harder, and long-term this could lead to health problems - although there's still controversy about this. Diabetics and people with long standing hypertension often have mildly reduced kidney function and should avoid eating a very high protein diet. There are also concerns that a high protein diet could increase the risk of osteoporosis.

Is a High Protein Diet Good for You?: The Bottom Line

As with most things in life, moderation is key. Protein helps to build lean body mass and reduce appetite which is a positive if you're a bodybuilder or trying to lose weight. On the other hand, if you're a diabetic with mild kidney dysfunction, a high protein diet isn't the best choice. With protein, more isn't better. Best to stay within the recommended guidelines.

References:

http://www.webmd.com/diet/features/pros-cons-of-high-protein-diets
Fitness Prescription for Men. March 2010. page 30.