Too much protein can be a real lost steak.
While proteins are essential for muscle maintenance and general health, exaggerating it can take some severe risks and side effects.
“The consumption of excessive proteins, particularly from animal sources, increases the levels of factor 1 of insulin-like growth (IGF-1),” said Dr. Joseph Antoun, CEO of the Lossy L-Nutra company, in The Post.
IGF-1 is a hormone, mainly produced in the liver, which plays a crucial role in promoting the growth and regulation of metabolism.
“Although it is essential in childhood and muscle repair,” said Antoun, “Igf-1 chronically chronically in adults has been related to accelerated biological aging and, thus, an increase in the risk of age-related conditions, especially cancer.”
Promotion of cell growth, leaving aside repair, increases the risk of DNA mutations, which can lead to certain cancers, type 2 diabetes and cardiovascular disease.
Antoun chronically calls Igf-1 high “protein diabetes” because “it is overly aging the body beyond what the muscles require.”
So what protein is too much?
It depends on your age and goals. If you are under the age of 65, Antoun suggests to orient yourself at 0.31 to 0.36 grams of protein based on plants per pound of body weight daily.
As a reference, this would be 46.5 to 54 grams of protein for someone weighing 150 pounds, or about seven large eggs, 200 grams of chicken breast or 2 cups of cooked lentils.
“If you are over 65 years old, slightly increase your protein intake if you lose muscle or weight,” he advised.
“For individuals over the age of 65 who experience muscle loss, of strength or weight, it is recommended to increase proteins from sources such as fish, eggs, cheese and yogurt made with sheep or goat’s milk.”
As for fashion fashion regimes such as carnivorous diet? Antoun’s taking is that it can be done well, but this is rare.
“There are significant long -term risks to follow the carnivorous diet,” he said.
“ High levels of IGF-1 and high consumption of saturated fats are associated with an increase in the risk of heart disease and many cancers, such as colorectal cancer. In addition, the absence of fiber, a fundamental component for intestinal health, can lead to dysbiosis, inflammation and increase in susceptibility to chronic diseases as inflammatory diseases and diverticulitis diseases. ”
He added that the removal of fruits, vegetables and other plant foods can deprive your body of essential antioxidants and nutrients, which are crucial for a long and healthy life.
“While some people may see short -term benefits of eliminating highly processed foods in favor of whole foods, the adoption of a diet of all meat is not a sustainable solution or that promotes health,” said Antoun.
“Those with severe autoimmune conditions or digestive problems that experiment with removal diets can find temporary relief, but long -term confidence in such an extreme approach does not have the support of science.”
Instead, he recommends a “well -balanced and planting approach” to be “rich in complex carbohydrates, proteins based on fish and healthy fats based on nuts and seeds,” says a wide evidence that is best for longevity.
“When we study centenaries, we notice that most follow a Mediterranean, fishing or flexible diet based on plants and rapidly a year for cultural or religious reasons,” he said.
And if you are still sure you meet your protein needs, you may want to consider your IGF-1 levels reviewing your doctor’s next appointment.
Antoun pointed out recent investigations that indicate the optimal IGF-1 rate, which is between 130 and 160.
“Below 130 IGF-1, more protein is needed for the muscle; above 160, and the body grows faster than ideal,” said Antoun, L-Nutra developed a powdered plant-based protein designed to support muscle health without accelerating aging.
Therefore, the next time you stand at night for the night, continue with caution.
The goal is not simply to build muscles: it is to live enough time to use it.
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