Time to Kiteboard!

Jodie and I are on our way to South Padre Texas, hitting up some kiteboarding down here and some time away.  It has been a crazy year, but I would not have it any other way (ok, I will admit to wishing my dissertation was done).

Fear not though, as the blog will continue on and I have some killer posts coming up, including this guest post here.

I may be a bit late responding to and approving comments, but I will get to all of them as soon as I can for sure!

Protein Controversies Regarding Bone and Coronary Heart Disease

Today I have a very special post for all of you regarding protein.

The amount of piss poor information floating around about protein is insane!    Good thing we have Jamie here to help sort out myth from truth.

Take it away Coach Hale.

The Author Himself Out for a Stroll

Protein Controversies

By Jamie Hale

Claim: High Protein diets are bad for bone health

Investigation: At one time or another you have probably heard the claim “high protein diets are bad for your bones, they cause calcium losses.” However, when examining the scientific evidence we see a different picture. A large study published in the Journal of Bone and Mineral Research showed that both elderly men and women who consumed the most animal protein had the lowest rate of bone loss whereas those who consumed little protein had much higher rates of bone loss. A study published in the American Journal of Clinical Nutrition has shown that postmenopausal women who consumed the highest amount of protein, particularly animal protein, were least likely to suffer from hip fractures and had the strongest bones (1).

Heaney and colleagues showed, that in free-living middle-aged women who were studied in a metabolic ward and ingested diets that matched their everyday intakes of protein and phosphorus, calcium losses were significantly positively correlated with protein intake and calcium balance was significantly negatively correlated (2). This study, cited extensively since its publication, contributed to the common belief that protein is harmful to bone. Almost two decades later in an editorial that was featured in the American Journal of Clinical Nutrition, Heaney critiqued his own study and reported on recent findings (3). In conclusion Heaney stated “analysis of the diets of hunter-gatherer societies, and nitrogen isotope ratios of fossil bone collagen, indicate that human physiology evolved in the context of diets with high amounts of animal protein. Although caution has been urged in the interpretation of such analyses, it remains true that there is certainly no evidence that primitive humans had low intakes of either total protein or animal protein. That, coupled with the generally very robust skeletons of our hominid forbears, makes it difficult to sustain a case, either evidential or deductive, for overall skeletal harm related either to protein intake or to animal protein. Indeed, the balance of the evidence seems to indicate the opposite.”

Research suggests that consuming high protein diets that contain sufficient amounts of calcium and Vitamin D do not negatively affect bone health. Researchers at Tufts University in Boston found that adequate ingestion of dietary calcium helps to promote a positive effect of dietary protein on the skeleton in older adults. Also, phosphorus (e.g. milk, meat) and potassium (e.g. milk, legumes, grains) reduce calcium loss, thus negating protein-induced urinary calcium excretion.

Conclusion: A high protein diet that lacks sufficient amounts of calcium and Vitamin D may cause harm to bones. But a high protein diet that contains sufficient amounts of calcium and Vitamin D can have positive affects on bone health.

Claim: High protein diets increase the risk of coronary heart disease

Investigation: A review conducted by Li and colleagues (4) looked at the relationship between read meat consumption and coronary heart disease factors; 54 studies were reviewed. Findings of the review indicated “Substantial evidence from recent studies shows that lean red meat trimmed of visible fat does not raise total blood cholesterol and LDL-cholesterol levels.” And “lean red meat is low in saturated fat, and if consumed in a diet low in SFA (saturated fatty acids), is associated with reductions in LDL-cholesterol in both healthy and hypercholesterolemia (high cholesterol) subjects.” In conclusion “lean red meat trimmed of visible fat, which is consumed in a diet low in saturated fat does not increase cardiovascular risk factors.”

Conclusion: High protein diets that contain excessive calories and high fat may increase risk factors associated with coronary heart disease. But high protein diets that are low to moderate in calories and saturated fat do not increase risk factors. I generally recommend a few servings of lean red meat each week. Red meat is loaded with micronutrients and is a good source of quality protein.

References

1. Tbk Fitness. How to Prevent Osteoporosis. [Online] September 11, 2009 http://www.tbkfitness.org/Osteoporosis.html

2. Heaney RP, et. al. Effects of nitrogen, phosphorus, and caffeine on calcium balance in women. J lab Clin Med, 99:46-55 1982.

3. Heaney R. Protein intake and bone health: the influence of belief systems and the conduct of nutritional science. American Journal of Clinical Nutrition, Vol. 73,1:5-6 Jan 2001.

4. Li D, et. al. Lean meat and heart health. Asia Pac J Clin Nutr, 14(2):113-9 2005.

About Jamie Hale

Jamie Hale is a Sports conditioning coach, author, lecturer, outdoor enthusiast and exercise and nutrition consultant. He is the owner and founder of MaxCondition Training, MaxCondition Nutrition and HNE Research Group. He is also a member of Kentucky Association of Science Educators and Skeptics. He has contributed to numerous exercise and sports publications (nationally and internationally) and has authored six books. Jamie is a member of the World Marital Arts Hall of Fame in recognition of his conditioning work with martial artists. In 2008 Jamie’s gym Total Body Fitness, which he owned and operated for eleven years, was featured in Men’s Health as one of the top 30 training facilities in the USA. He is considered by most in the industry as a specialist in agility and comprehensive fitness training. He is also known for his ability to get bodybuilders super lean for competition. Jamie’s scientific approach and critical thinking ability has earned him the nicknames, “The Practical Scientist” and “The Fitness Skeptic”. To learn more about Jamie, visit his websites at www.maxcondition.com and www.knowledgesummit.net

Thanks again to Jamie!

Rock on

Mike T Nelson