Protein is an essential nutrient for the health of bones, muscles, skin and all organs of the body, as it is primarily responsible for the thousands of chemical reactions necessary to ensure that our bodies function in their best condition daily, to the point where it has a special place above other essential nutrients - such as fats and carbohydrates - that are subjected to campaigns to reduce them. With many people adopting high-protein diets to lose weight or strengthen muscles, this does not preclude the rule of “everything taken in moderation”, and that more of it is not always better.
After analyzing more than 30 studies related to protein consumption, it turns out that there is no benefit in consuming too much protein, and that excessive consumption of it often comes at the expense of fiber, carbohydrates or other essential nutrients, which may make it harmful and useless for healthy people (especially adolescents and athletes, Those who take protein supplements without realizing the risks of using them) can put a strain on the kidneys, liver, and bones, in addition to potentially increasing the risk of heart disease and cancer, in the long run.
Not only that, but we are now in the process of a new study that showed that “a diet that contains a lot of protein can cause serious health problems for men, due to its negative effect on testosterone and cortisol.”
Warning to those eating lean meat
According to Studyfinds, a study was conducted at the University of Worcestershire in England, supervised by Joseph Whitaker and Miranda Harris, two researchers at the university, after collecting the results of 27 other studies, and was published on the seventh of this March, There was a shout out to gym-goers who drank protein shakes and gorged on lean meats;
"Excessive protein intake can cost them dearly, as it reduces their testosterone levels by more than a third, which could lower their chances of having children," he says.
And that after it included about 309 men, who were subjected to a diet containing 35% of meat, fish and protein shakes, over an 8-week period, after which it turned out that their testosterone levels decreased by 37%, and that they experienced symptoms of this decline, including weakness sexual weakness, fatigue, depression, and muscle weakness,” lead researcher Joseph Whitaker told Insider.
Dangers of a high-protein diet
The researchers found that those who followed a high-protein, low-carb diet had significantly lower testosterone levels, compared to the control group, and also emphasized that cutting carbs, which is becoming increasingly common, also came at a price.
A "high-protein diet" is one that contains 35% of protein, from meat, fish, eggs, dairy, beans and legumes;
The equivalent of 2,200 to 2,800 calories, or about 185 to 215 grams of protein per day, according to the Mayo Clinic, knowing that 185 grams of protein equals about 680 to 900 grams of chicken, or 29 to 35 eggs, according to US Department of Agriculture.
"Most people eat about 17% protein, which is fine for the average person and nothing to worry about," Whitaker explained. "High protein diets that cause low testosterone, higher than 35%, which is very high, lower testosterone levels by 37 percent. %, which is medically known as hypogonadism, where the protein should not exceed 25%.
The study also linked low testosterone to chronic diseases, such as heart disease, diabetes and Alzheimer's;
In contrast, she stressed that healthy testosterone levels are very important for strength, muscle building, and quality exercise.
Eating too much protein and not enough carbohydrates leads to an increase in the hormone cortisol in the blood (Pixabay)
Increase in cortisol
The study also showed that eating too much protein and not enough carbohydrates, leads to an increase in the hormone "cortisol" in the blood, which is the main stress hormone in the body, known as the stress hormone.
Finding high levels of cortisol negatively affects the immune system, making people vulnerable to viral and bacterial infections, such as colds, flu, and "Covid-19".
"The discovery that low-carb diets increase cortisol and suppress the immune system is very interesting, as these diets have become incredibly popular in recent years, with many celebrities promoting them," Whitaker said.
protein poisoning
According to the study, excessive protein intake can lead to "protein poisoning";
It is the poisoning caused by its excessive decomposition into toxic ammonia, which makes the body too busy to repair the poisoning, which inhibits the production of testosterone.
Whitaker explained that the reason for low testosterone levels is that the body stops producing testosterone, as it focuses on fighting protein poisoning.
Excessive protein intake can lead to protein poisoning (Pixabi)
One to two weeks
“It takes one to two weeks to see the first signs of protein toxicity, like nausea, diarrhea, low testosterone, and then a low sex drive,” Whitaker said, recommending a 15 to 25 percent protein target for anyone who wants to start a family.
Healthy testosterone levels for men are often associated with strong bone density, the ability to build muscle and strength, mood, and regulation of cognitive function and sex drive in general, according to Dr. Kevin Codornes, chief of endocrinology at Loma Linda Health University in Canada.
One of the notes on the study is that it only tracked participants for 8 weeks, and did not take into account other factors of a person's lifestyle, which can affect testosterone levels.