VIDEO: Protein Intake

This video is very informative and well done. The information is based off the current USDA recommendations.

I agree, you don't need to consume large amounts of protein. On average most people get enough protein in their diets and do not need to supplement!  Consuming excess amounts of protein will not make your muscles grow any more than they normally would in response to training. Your body only uses what it needs to build and repair muscle and the excess, guess what happens? It turns into FAT.

Lean meats are great, but I get so tired of everyone demonizing saturated fats. If you're getting your meat from Winco and other stores that sell conventional, feedlot raised cattle, chickens raised in cramped conditions in the dark, and hogs raised in boxes they can't even turn around in...PLEASE buy the lean cuts, that type of saturated fat IS bad for you, because it comes from animals that are sick, over-medicated, and scared. But if you buy your meat from a local farmer or butcher/Co-op that sells grassfed or pastured meats, go ahead and treat yourself to a nice New York steak! Quality makes a HUGE difference in whether a fat is good or bad, especially when it comes to animal fats. 



I must take issue with the Paleo diet being categorized as a "fad" diet. The Paleo diet does not have to be a low-carb diet, that is a common misconception due to the fact that the Paleo diet eliminates grains from the diet. And as for kidney strain...unless you already have kidney damage, the excess protein will not adversely effect your kidneys (http://robbwolf.com/2011/06/16/clearing-up-kidney-confusion-part-deux/). Lastly, on the Paleo diet, if you're an endurance athlete your performance will not be effected if you make some minor adjustments like what is described in The Paleo Diet for Athletes by Dr. Loren Cordain and Joe Friel. Eating excess amounts of nuts, protein or fats will not help. Just because you eliminate grains doesn't mean you have to eliminate fruit and starchy vegetables like sweet potatoes, carrots, and winter squash. Anyways, I'm getting off topic.

VIDEO: Vegan vs Omnivore

This video is extremely short, but I found what it said interesting and I may do a review of the study mentioned in a later post. It's only slightly protein related because the omnivores in the study consumed diary products. Long story short, the study showed that there was no difference in bone mineral density between the two groups.

VIDEO: High Dietary Protein and Bone Health

High Protein, Liver, Kidney and Bone Health

This is another video that I found very interesting. It says a lot in a short amount of time! The study mentioned in the video is listed in the references below.
The man in the video briefly talks about two specific studies; the one I listed below and another from the Framingham Osteoporosis Study (which I will review in a later post). The main study mentioned was a year long study in which they took 2 groups, one high protein (30%) and one low protein (15%). The results showed that there were NO negative health outcomes to the liver, kidney or bone in the high protein group. He doesn't state what study/research it was, however, he states that it has been shown that a high protein diet is better than a high carbohydrate diet. High CHO diets have been linked to an increase in weight gain, diabetes, and heart disease.   

 

References

 Li Zhaoping, Treyzon Leo, Chen Steve, Yan Eric, Thames Gail, Carpenter Catherine L. (2010). Protein-enriched meal replacements do not adversely affect liver, kidney or bone density: an outpatient randomized controlled trial. Nutrition Journal.(9)72. doi:  10.1186/1475-2891-9-72

VIDEO: Protein and Bone Health

Osteoporosis and Protein Mediated Effects on Bone Health

I thought this video was pretty cool and worth the 3 minutes! However, I would advise setting it to full screen before viewing. The video briefly describes (to catchy music- "Jailhouse Rock") osteoporosis and then describes the benefits of dietary protein on bone health.

VIDEO: Is Protein Bad to the Bone?

This short little video says a lot in 33 seconds! The review article mentioned can be found here: "Dietary protein and bone health: a systematic review and meta-analysis (http://ajcn.nutrition.org/content/90/6/1674.long)