Mastering Midlife Nutrition: Busting High-Protein Myths for Health and Vitality
Midlife can be challenging.
As we age, we start to pay more attention to our health. Health, happiness and longevity seem to climb our list of values, especially when we have a family to care for.
This new outlook on our values makes us question what type of diet we should eat.
This leads to the question of how much protein I should eat.
Protein recommendations can vary based on individual factors such as age, sex, weight, activity level, health and fitness goals, and overall health.
Sometimes, we make the mistake of thinking we need to eat less as we age.
However, in midlife, maintaining adequate protein intake is essential for supporting lean muscle mass, metabolism, energy levels, immune function, and overall health.
In a future post, I want to discuss why increasing your protein intake in midlife is important.
First, I want to discuss several myths and misconceptions surrounding high-protein diets.
It's important to separate fact from fiction to make informed dietary choices.
Here are some common myths related to high-protein diets:
1. Myth: High-Protein Diets Cause Cancer:
Fact: The relationship between high-protein diets and cancer risk is a topic that has been studied. Still, the evidence is unclear, and more research is needed to draw definitive conclusions. It's important to note that cancer development is a complex process influenced by various factors, including genetics, lifestyle, and environmental exposures.
There is no evidence to suggest that high-protein diets increase cancer risk, provided that a balanced, nutrient-dense diet is maintained. For more information, read this article posted by Chris Kresser.
Some studies suggest a potential link between red meat and an increased risk of certain cancers, particularly colorectal cancer. The problem is most of these studies are conducted as epidemiology research.
Nutrition epidemiology research aims to identify associations between certain foods and specific diseases. Researchers gather data by providing questionnaires to participants regarding their health and eating habits. They analyse the data to find patterns and generate hypotheses explaining how a particular food and disease may be related. The goal is to better understand the relationship between diet and health, which can help develop effective disease prevention and management strategies.
However, in most Western diets, red meat is cooked in industrially processed seed oils and served with bread made from white flour and one or more other refined carbohydrates like fries (also cooked in industrially processed seed oils) or soda.
This is where context becomes so essential. How do we know that it's red meat and not these other foods that are causing the increase in cancer? How do we know that the participants are exercising, staying hydrated, smoking, drinking alcohol, getting enough sleep, etc… All of these factors can contribute to an increased risk of cancer. Is it really the red meat?
I think it's possible that a high intake of processed meat and possibly even unprocessed red meat in the context of a standard Western diet rich in highly refined foods may be harmful. But there's no evidence that eating red meat in the context of a whole-food diet is harmful, and there's quite a bit of evidence suggesting that it isn't.
If you'd like to know more, check out Chris Kresser’s podcast on "The Truth About Red Meat.”
2. Myth: High-Protein Diets Damage the Kidneys:
Fact: There is no strong evidence that a high-protein diet is harmful to the kidneys in healthy individuals.
Research has demonstrated that consuming protein up to 35 per cent of calories (or even higher) is safe for individuals without pre-existing kidney issues, especially if adequate glycine is included in the diet.
However, individuals with pre-existing kidney conditions may need to monitor their protein intake. A high-protein diet is generally considered safe for those with normal kidney function.
3. Myth: High-Protein Diets Lead to Osteoporosis:
Fact: Some believe a high-protein diet increases calcium excretion and may lead to osteoporosis. However, research suggests that adequate protein intake is crucial for bone health, and high protein intake, when accompanied by sufficient calcium intake, does not have a negative impact on bone health.
4. Myth: All Proteins Are Equal:
Fact: Different protein sources vary in their amino acid profiles and nutritional content. While animal-based proteins are usually complete proteins containing all essential amino acids, plant-based proteins lack certain amino acids. It's crucial to consume a variety of protein sources to ensure a well-rounded amino acid intake.
5. Myth: High-Protein Diets Only Benefit Athletes:
Fact: While athletes may have increased protein needs, high-protein diets can benefit various individuals, including those in midlife who want to lose weight, maintain lean muscle mass, increase energy levels, stay physically active, boost their immune system, and improve metabolic health.
Protein is crucial in various bodily functions beyond just muscle building.
6. Myth: High-Protein Diets Cause Weight Gain:
Fact: Protein can contribute to a feeling of fullness and may help with weight management.
Antonio et al. performed a study in 2015 comparing a high protein intake group (2.3g per Kg) to a very high protein intake group (3.4g per Kg) in 48 subjects. The subjects in both groups were put on a periodised split weights training routine for eight weeks.
The high protein intake group lost an average of 1.6kg of body fat mass (2.4% body fat), while the high protein group only lost 0.3kg of body fat mass (0.6% body fat).
The very high protein group consumed more calories than the high protein group (2614 vs. 2119 calories). The fat-free-mass gain was the same between groups.
Let's repeat that the group who ate more food lost more body fat.
That's the total opposite of what mainstream health and fitness tells us. "Eat less and move more!"
7. Myth: High-Protein Diets are Always Low in Fibre:
Fact: While some high-protein diets may be low in fibre, it's not a characteristic of all high-protein diets. With careful planning, it's possible to include a variety of fibre-rich foods in the diet, such as fruits and vegetables.
8. Myth: High-Protein Diets Are Always Low in Carbohydrates:
Fact: While some high-protein diets, like ketogenic diets, may be low in carbohydrates, not all high-protein diets have to be.
A well-balanced diet can include adequate protein, carbohydrates, and fats.
Conclusion
Nutrition advice is everywhere, and it can be hard to determine who to trust. There are so many myths about diet, which were created to boost the sales of certain food products (we can thank Mr Kellogg's for this).
It's crucial to base dietary choices on scientific evidence and your individual needs.
Experimenting with small dietary changes is a great way to determine what works best for you.
✅ Do you know how much protein you eat daily?
✅ Have you tried increasing your protein intake for 30 days to see how you look, feel and perform?
Age, sex, weight, activity level, health and fitness goals, metabolic health, stress levels, and overall health must be considered.
"One man's food is another man's poison." ~ Titus Lucretius Carus (philosopher)
What you eat and how much or how little you eat significantly impacts your overall health, happiness and longevity.
There are a lot of myths around protein, but the fact is humans need protein to survive.
The quality and quantity of that protein will determine whether we thrive or merely survive.
And on that note, I'm off to enjoy a steak.
