When we want to maintain a healthy lifestyle, sometimes we try to do as much as possible and in every direction for this purpose. That's why people who start working out often also tend to consume more protein, this is in order to support the process of building the muscles they work so hard for, but is there such a thing as too much protein? A study he conducted at the University of Pittsburgh showed that yes, and that consuming more than 22% of the total daily calories in the form of protein can increase the risk of atherosclerosis - a condition in which the artery wall hardens due to the accumulation of plaque that includes fatty deposits and white blood cells. We will now shed some light on the research and its findings, and also see what nutritionists think about these findings and what their tips are for proper and healthy nutrition.
Research process
The study was initially conducted with the participation of 23 people. It was done in 2 parts, and in both the research team divided the people into 2 groups: one group received meals that included a normal amount of protein in accordance with the daily nutrition recommendations, while the other group received meals with a very high amount of protein. In the first part of the study, 14 participants took part, and the regular meal group's meals included 10% protein, 17% fat, and 73% carbohydrates, while the high protein group participants received meals with 50% protein, 17% fat, and 33% carbohydrates.
In the second part of the study, 9 subjects took part, and it was designed to imitate a more realistic scenario, in which the researchers simulated the daily food consumption of each subject. The normal protein group consumed a meal with 15% protein, 35% fat and 50% carbohydrates, while the high protein group received a meal containing 22% protein, 30% fat and 48% carbohydrates.
The researchers noticed that leucine - an amino acid that causes atherosclerosis to worsen - was in a higher amount in the blood of subjects who consumed an amount of protein that was higher than 22% of their total calories. The researchers then tested the same in rats, and these results were found in this case as well. The researchers emphasize that even among the rats, consumption of an amount higher than 22% protein of the total calories in the meal led to a high amount of leucine.
Research conclusions
The researchers concluded from the findings that consuming too much protein - over 22% of the total daily calories - increases the risk of suffering from atherosclerosis, and they also note that the recommended amount is 11% of the total daily calories. "Consuming a high amount of protein is an idea that is very popular among the general public, and they do it in order to lose weight, build muscle mass and generally maintain a healthy lifestyle. For years, studies conducted on animals showed that consuming a high amount of protein could lead to cardiovascular diseases, but no one knew why exactly," says Dr. Babak Razani, a professor of medicine at the University of Pittsburgh and one of the authors of the study.
"In our previous article from 2020, we showed this phenomenon among rats and the mechanism behind it, and in the current study we showed the reason why consuming a high amount of protein is dangerous for the heart and blood vessels - an increase in the level of the amino acid leucine. Amino acids are the building blocks of proteins, and there are 20 that build the proteins we consume. However, only leucine worsens cardiovascular diseases, and we have determined that 22% is the upper limit for the safe amount of protein to consume out of the total daily calories, after which leucine levels start to pose a problem.'
What do nutritionists say about protein consumption?
"While the results of this study are interesting, they don't really reflect how we consume protein in the real world," says Carolina Thompson, a Washington, D.C.-based dietitian. not related to research. "It's quite difficult to consume too much protein compared to other food groups, because it's quite filling, especially when maintaining a healthy diet," she says.
On the other hand, Ann Danai, another nutritionist from Arizona who did not take part in the study, claims that there is a way to understand how these findings can be translated into everyday life. "When you consume a high amount of one food group, you actually reduce the consumption of other food groups, which can lead to health problems, so it is important to consume everything in moderation." She recommends consuming more protein from a plant source to anyone who wants to add protein to their diet, with its help you can also add antioxidants, fiber and other nutrients to the body that help protect blood vessels and the heart. "I recommend nuts, seeds, legumes and vegetables - all of these contain protein and compounds that help maintain health."
In conclusion...
The authors of the study claim that it is recommended not to consume more than 22% of the total daily calories in the form of protein in order to reduce the chance of developing atherosclerosis, while dietitians point out that it is difficult to reach this threshold in any case, unless the consumption of the other food groups is greatly reduced. You should pay attention to this especially if you usually drink protein shakes or if you tend to consume meat excessively, and in any case, dietitians recommend adding plant-based protein to your diet, which comes with additional nutrients and healthy substances.
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