When it comes to protein requirements, there can be a lot of conflicting information out there. Some would like people to believe that a diet high in protein will wreak havoc on your kidneys and liver, but this is just not the case. When studies are done on healthy individuals, especially those who lead an active lifestyle, there is not one shred of evidence that a high protein diet will harm either your kidneys or your liver.
There is a diet theory that is referred to as the “Caveman Diet”. Essentially this diet follows the basic premise that Dr. Atkins brought to the forefront. The idea of the “Caveman Diet” is simply this. Millions of years ago human beings did not have a diet consisting of baked potatoes, breads, pastas, cereals, or any other starchy carbs as we know them today. The only nutrients they had to survive on were animals meats and berries!!! That’s it! So the theory says, if we ate only animal meats and berries since the beginning of time, and that’s how the human body adapted, then why wouldn’t it work for us??
There is some validity to the Caveman Diet. Essentially there are three main Macro nutrients, and they are Protein, Carbohydrates, and Fats. Out of the three there are only two that we truly need for survival. Believe it or not, you can go the rest of your life without eating a single gram of Carbohydrate and survive. Even though it is a Macro nutrient we do not need Carbohydrates for survival. However, we do have to ingest Proteins and Fats!!! Your body is able to create blood sugars by using Proteins in a process called gluconeogensis. Gluconeogensis is a rather inefficient way to make blood sugar, but all it really means is your protein requirements will have to increase.
So where am I going with this? I want people to understand that high protein diets are not harmful to us, and in fact may be healthier. As far as we know our bodies were created to survive on high protein. Since the Atkins revolution there have been many studies on high protein diets and it’s effect on cholesterol, triglyceride levels, liver/kidney damage, and fat loss. Most of the studies reveal that these diets have a POSITIVE impact on all the above with little or no impact on the kidneys are liver. That being said, when one attempts such a diet, saturated fats need to be kept to a minimum, and replaced with healthy fats such as Omega-3, -6, -9.
Now don’t go home and throw out all the carbs in your pantry just yet. I’m not trying to convey that Carbohydrates are evil. I don’t think that at all. As a matter of fact I think the RIGHT TYPES of carbs are part of a well balanced nutritional plan. What I do want to convey is that I believe that most people don’t take in nearly enough protein (or healthy fats for that matter), and ingest entirely way too many carbs.
When I create a diet plan for somebody, I start everybody out with at least 1 gram of protein per pound of bodyweight. Regardless of gender, goals, activity levels, etc. This is a bare minimum in my opinion. Now when it comes to weight loss or weight gain I will alter that persons Fat and Carb intake depending on their goals, metabolism, and body type. In fact when I coach bodybuilders I will start them out at 1.5 grams of protein per pound, and may possibly increase that to 2 grams of protein per pound. Obviously a bodybuilders protein requirements will far exceed your casual gym goer, so this is a unique situation.