The sad thing is that a lot of Fitness Professionals preach these to their clients, advising them not to consume carbs and stick to Proteins with their diets, really!I am going to set the record straight, as were I am standing a lot of Fitness Professionals need to re-read on their nutrition not only understanding the roles of Proteins, but how Carbs are needed to.
(I will write another blog in the future regarding Carbohydrates and their roles they play in the body, today I will stick with Proteins)
For today I will stick with explaining Proteins and their roles in a diet, to the recommended amount needed as a diet, and the main point the risk of too much Protein consumed over the years and the dangers it has on your body, firstly lets start from the start.
Introduction to proteins:
Protein is the main nutrient for building blocks for many of our bodies tissues.
It has a structural as well as a function roles within the body, as well as acting a secondary source.
Role of Protein in the body:
Protein is more versatile than Lipids- which is a group of molecules includes; Fats and Oils, Waxes, Phospholipids, Steroids (like cholesterol and some other related compounds, Carbohydrates has a range of diverse functions within the body, these can be structural and functional Proteins.
Structural- Includes the muscles, bones and nails.
Functional- Includes enzymes and hormones.
Protein is also used as an energy source and can provide 4kcal per gram, because of the vast range
of other roles that protein plays in the body, it is not considered a major energy source under any normal circumstances.
Recommended Protein intake:
For a person who is less active (the chair bound people who rarely lift weights let alone exercise), they are recommended an intake of Proteins of- 0.75kg of body weight per day, this increases to
1.2 – 1.5 per kg of body weight per day for strength and endurance athletes.
Note: Protein should make up around 10-15% of your total energy intake:
Insufficient amounts of Protein in a diet can be harmful on the body.
Where malnutrition occurs due to lack of high Proteins in foods you will find it more common to see diseases such as Kwashiorkor- which is characterised by typical malnutrition symptoms; for example:
irritability, fatigue & lethargy.
If deprivation continues past this point you may start to notice growth failure amongst children, Oedema- for more information visit:
http://www.nhs.uk/conditions/Oedema/pages/Introduction.aspx and weakening of the immune system.
Two more serious cases that can be found in people with Protein energy malnutrition are;
Marasmus and Marasmic- commonly diseases in poverty stricken areas and developing countries- for more information visit:
Contrary to popular belief too much Protein can be a real risk to your health and performance in everyday life.
Food standards agency of the UK, has always recommended that people reduce the amount of animal Protein that they consume in their diet.
When more Protein is consumed than the body requires, it cannot be stored, instead it gets broken down by the body and part of it is then excreted by the kidneys & the remaining amount is then converted and stored as Fat; this is due to the body only being able to utilise 20-30g of Protein at any given time.
Risks of excessive Protein intake:
If a high Protein diet is consumed over the years, then bluntly you leave your-self vulnerable to risks such as:
- Kidney Failure
- Increase chance of Osteoporosis by accelerating mobilisation & excretion of Calcium.
- Excess Protein being converted to body fat, leading to weight gain.
- Foods with high Protein contents usually have a high Fat content.
The risks above are more commonly known with Body Builders who are always consuming Protein.
Protein is only a secondary fuel, having no Carbohydrates in their diet can lead to the disassembly of body tissues to use Protein as energy: so you should consume adequate amounts of Carbohydrates in your diet to avoid breakdown of body tissue, this is why it is essential to include Carbohydrates in your diet.
I hope this has sum-up an understanding to someone reading this who is a novice regarding this subject?
Please feel free to comment any questions you didn’t understand in this blog I will be delighted to answer all questions?
To the fitness Professional. directed especially at those that advise regarding, competition prep in general to their clients to consume a high intake of Protein and only Protein:
Dear client of theirs my best advise is to suck them!
Leave a Reply