danger of protein powder:
http://www.foxnews.com/lifestyle/2017/05/02/is-protein-powder-safe-what-every-athlete-should-know.html - printed
https://www.webmd.com/vitamins-and-supplements/features/protein-powder#1 - printed
https://www.livestrong.com/article/540079-what-are-the-dangers-of-protein-powder-consumption/ - printed
https://nutritionstudies.org/no-whey-man-ill-pass-on-protein-powder/ - printed
http://healthyeating.sfgate.com/dangers-protein-shakes-6448.html - printed
http://healthyeating.sfgate.com/health-risks-protein-supplements-6597.html - printed
https://www.cnn.com/2017/12/06/health/protein-powder-pros-cons/index.html - printed
https://www.mindbodygreen.com/0-11371/why-you-really-shouldnt-use-protein-powders.html - printed
http://darwinian-medicine.com/10-reasons-why-you-shouldnt-use-whey-protein-supplements/ - printed
https://www.rd.com/health/diet-weight-loss/too-much-protein-powder-dangerous/ - done reading
https://www.rd.com/health/diet-weight-loss/best-protein-powder/1/ - done reading
https://www.rd.com/health/diet-weight-loss/lean-protein-healthy-ways-to-eat-more/1/ - done reading
https://www.rd.com/health/diet-weight-loss/too-much-protein/1/ - done reading


According to MedlinePlus, the daily recommended intake of protein (which is plentiful in eggs, quinoa, chicken, and fish) for healthy adults is 10 to 35 percent of your total calorie needs. For example, if a person on a 2,000 calorie diet ate 100 grams of protein per day, this would provide 20 percent of their total daily calories. https://www.rd.com/health/diet-weight-loss/too-much-protein-powder-dangerous/

However, the recent death of bodybuilder Meegan Hefford from Australia highlights some potential dangers of consuming too much of the nutrient. According to Perth Now, Hefford increased her protein consumption (both from food and dietary supplements) leading up to a competition, and she was not aware that she had urea cycle disorder, a rare disorder that prevented her body from properly metabolizing protein. (Urea cycle disorder has no outward symptoms.) Hefford’s death certificate listed the condition as a cause of death, along with “intake of bodybuilding supplements.” Hefford’s mother revealed that she found “half a dozen containers” of protein supplements in Hefford’s kitchen, along with a detailed diet plan including protein-rich foods like lean meat and egg whites.

“Consuming too much protein powder can be dangerous for your health, particularly if there are underlying medical conditions,” says Vinh Nguyen, MD, family medicine physician at Orange Coast Memorial Medical Center in Fountain Valley, CA. “People who have disorders where protein cannot be properly metabolized can become very ill or die, as the incompletely processed protein metabolites can build up to toxic levels in the body. Studies show that excess protein consumption can lead to kidney disease, as well as kidney stones. Excessive protein intake can also cause dry mouth, constipation, and hair loss.”

When it comes to recommended daily amounts of protein, there are no hard and fast recommendations. “You must factor in a person’s dietary protein intake and wheather he or she has a medical condition that needs to be factored in,” explains Renato Roxas Jr., MD, Chief of Medicine at DMC Detroit Receiving Hospital. “Some reputable sources suggest that 1.2 grams of whey protein supplementation per kilogram of body weight as a good guide. It is best for people to work with their doctor to determine the safe amounts for them.

"The RDA for protein for adult men and women is around 50 to 62 grams of protein per day. This will typically prevent any protein deficiencies," she says. Though that's a rough estimate, CCHE Chief Culinary Officer, Ken Immer notes, "Most often, we hear about recommending protein in specific gram amounts per day. However, that can be misleading because it should be closely tied to your total calorie needs, rather than just an arbitrary number," he says. "There is a wide range of recommendations when it comes to the ideal percentage of calories from protein—10 to 35 percent of total calories, 10 percent being the absolute minimum, and 35 percent being the maximum before there is a toxicity to be concerned about." As a general rule, Immer recommends that men aim for 140 grams and women shoot for 110 grams per day, which is more than the RDA, but still within safe limits. https://www.rd.com/health/diet-weight-loss/too-much-protein/2/

  1. Bad mood
  2. Brain fog
  3. Brain fog, in general, is also a possibility from too much protein, as a sugar deficit for the brain can cause your brain to actually shrink. Make sure your healthy snack between lunch and dinner has a nice balance of carbs and protein, so you feel full, without feeling foggy.
  4. "Without enough carbs, your body's blood sugar dips, and you don't produce enough mood-regulating serotonin, causing you to be 'hangry,'" McMordie says. If you start to feel your fuse run short, McMordie suggests snacking on a side dish like Greek yogurt with berries, string cheese with fruit, or hummus with whole grain crackers, to stabilize your blood sugar and your mood.
  5. Gain weight: "Over time, too many excess calories, no matter from fat, sugar, or protein, will cause weight gain." To shift your meals in a healthier direction, McMordie says to "aim for balanced meals that include lean protein, whole grains, fruit and vegetables." As a general rule, she adds, half of your plate should be fruits or vegetables, one quarter should be protein, and one quarter should be starch or whole grains.
  6. Constipation: "If you replace too much of your diet with protein, you may be lacking fiber from grains and vegetables. Fiber is important for digestion and regularity. Without it, you may experience digestive problems and constipation," McMordie says. Aim for 25 grams of fiber daily from foods like whole grains (McMordie's favorites are oatmeal and quinoa), vegetables, and fruit. Adding in a daily probiotic—or eating foods rich in natural probiotics—may also help keep your digestion on track
  7. Thirsty: "The dehydration is caused by your kidneys working overtime to remove the excess protein as well as the nitrogen waste from metabolizing the protein, so you urinate too much and eventually can wreck your kidneys altogether," Immer explains. To the rescue? More agua, of course, and lightening up on the protein. It's important to pay attention to this sign specifically, as kidney stones can also be caused by a high-protein diet. "Depending on other factors, when you put your kidneys into overdrive, the risk of kidney stones increases for those who are already prone because of particular issues with absorbing specific forms of calcium, mostly from leafy greens, surprisingly enough!" Immer says.
  8. Bad breath: "Your brain and body like to run on carbs, so when you don't eat enough carbs, your body starts to use fat as fuel, producing ketones, which can make your breath smell like nail polish remover," McMordie says. This can be especially dangerous for diabetics, she adds.

Protein helps keep hunger at bay between meals, facilitating weight loss, but the trick is to choose lean protein. Go for ground sirloin, the leanest ground beef. A 3-ounce serving has 196 calories and 10 grams of fat. The next leanest is ground round (for 218 calories, 13 grams of fat), then ground chuck and ground beef (both about 231 calories, 15 grams of fat).

Eggs have been much maligned over the years, but the fact is, they are an excellent and inexpensive source of protein and the most nutritionally complete of all protein sources. One large, hard-boiled egg contains 7 grams of protein and has just 2 grams of saturated fat. To avoid the saturated fat altogether, use the egg whites and throw out the yolks. Or you can dress that egg up (and get in a serving of veggies) by making an omelet and folding in iron- and fiber-rich spinach. In studies, people who ate eggs and toast for breakfast stayed full longer and ate significantly fewer calories the rest of the day than people who ate a bagel and cream cheese. Eggs do contain a fair amount of cholesterol, but dozens of studies have shown that it’s saturated fat, not dietary cholesterol, that raises people’s cholesterol the most.

Go to the freezer section for frozen edamame. These young green soybeans, in or out of their shell, are wonderful as snacks; just steam them and add a little salt. You can also add them to soups and salads. Soy has more protein, by volume, than beef, and virtually none of the saturated fat.

Pick up pork chops or a lean pork loin. Pork loin is very lean meat and isn’t too expensive. Throw a couple of chops on the grill (dress them up first with a low-calorie garlic–lime juice marinade, or with chili and garlic powders) for a quick dinner—each is just 129 calories, with a healthy 16 grams of protein.

Buy a package of chicken tenderloins. Keep them in your freezer for quick meals. Each tenderloin weighs about 11⁄2 to 2 ounces, which makes portion control easy for you—two tenderloins are roughly equal to one 3-ounce serving, which is about the size of a deck of cards. Tenderloins will marinate quickly and can be used in kebabs or tossed into stir-fry dishes.

Up the protein: Choose toppings such as grilled chicken or ham (an ounce of each adds about 5 grams of protein), or tinned anchovies (one anchovy has 1 gram of protein). Consider adding an ounce of smoked lox slices on white pizzas (for 5 grams protein); one ounce grilled tofu for 3 grams; or one ounce cooked turkey bacon for 4 grams of protein. And always add extra veggies—like broccoli, mushrooms, or spinach—to increase fiber and vitamins with minimal calories.

Make an Italian-inspired panini. If you trade one ounce of American cheese for mozzarella, you’ll add 3 more grams of protein per ounce. This Tomato, Fresh Mozzarella, Roasted Peppers on Whole Wheat Bread recipe from SkinnyTaste.com delivers nearly 17 grams of protein per sandwich, compared to the average grilled-cheese sandwich with only 11 grams.

Turkey is already a great source of lean protein, but you can swap your mayo or mustard for two tablespoons of hummus, and you’ll add 2 grams of protein. Use high-protein bread to get about 3 more grams of protein per slice than regular whole wheat.

Try a half-cup of chickpeas or other beans for an extra 6 to 9 grams.

Add a half-cup of cooked beans, like black beans, kidney beans, or lentils for an extra 6 to 9 grams of protein, depending on the bean type. Overall, beans are also a good source of fiber and other nutrients.

If you are often on the go or get a snack-ish lunch, start by swapping your plain yogurt for a serving of Greek to double the amount of protein. A 5- to 6-ounce serving of Greek plain nonfat contains about 15 to 18 grams of protein, while your regular yogurt has about 8 or 9 grams. You could also add an ounce of raw almonds to the mix for 6 grams of protein.

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