[McBain II]

Originally Posted by Just A Guy

I always have to chuckle at the people who promote increasing protein intake. First of all, there is no research showing that increasing protein is beneficial.

Oh no?

The Journal of Applied Physiology, Nutrition, and Metabolism

And there's this, a little more relevant to dieting;

It’s worth noting that more recent research supports further benefits of increased protein intakes while dieting, beyond simple lean body mass maintenance. Protein is the most filling nutrient (meaning that higher protein intakes tend to control hunger better) and studies have found that higher protein intakes can help to stabilize blood sugar levels while dieting which has benefits from both an energy level and appetite standpoint. Protein high in the amino acid leucine (with the dairy proteins whey and casein being the two proteins highest in leucine) seem to have extra benefit in this regard.

Now, as individuals get leaner, protein requirement tend to go up further for reasons discussed in other articles on this site. As well, regular training tends to further increase protein requirements. So lean athletes trying to lose fat while sparing lean body mass loss need even higher protein intakes than this. And we’ve known for decades now that caloric intake per se tends to impact on protein requirements; as caloric intake goes down, protein requirements go up. And vice versa.

Protein Intake While Dieting - Q&A : Bodyrecomposition

Might also want to read this book sometime, since it cites just about every significant study done on protein leading up to its date of publishing.

Secondly, if anything, most Americans and other first world country populations get way more protein than they need already.

Define "need".

And thirdly, high-protein intakes are associated with a variety of negative effects, healthwise.

Also bunk, and discredited several times over on this very forum. Since it apparently needs to be done again...

A common criticism of high protein intakes/diets is the concern that they are damaging to the kidneys. This belief seems to stem from the fact that, in individuals with preexisting kidney damage, protein intake often has to be reduced to prevent further development of the disease. Incorrectly, this has been turned around to suggest that high-protein intakes are damaging to the kidneys (1).

There is at best a weak case to be made for a risk of high protein intakes on kidney function; quite in fact, some research suggesting a beneficial effect of higher protein intakes on kidney function (2). Simply put, the adaptations to kidney function that are often cited as indicating ‘strain’ or damage are more likely to simply be normal adaptive effects of varying protein intake (1).

A number of health risks have been attributed to the consumption of high protein intakes, this includes potential problems with the kidneys, bone health, metabolic acidosis and certain types of cancers. For the most part, these risks tend to be extremely overstated.

While high protein intakes may cause problems when there is pre-existing kidney disease, no research suggests that high protein intakes cause kidney damage. While there is potential for high protein intakes to cause body calcium loss, this appears to only occur when calcium intake is insufficient in the first place; high protein intakes with high calcium intakes improves bone health. Ensuring sufficient vegetable intake along with a high protein intake is a key aspect not only to bone health but to preventing a small metabolic acidosis which may occur when large amounts of protein are consumed by themselves.

Concerns over heart disease and cancer are more related to the high fat content of many cuts of meat, along with other nutritional factors such as insufficient fruit and vegetable intake that contributes. Other lifestyle factors that typically accompany the consumption of higher fat cuts of meat are also a likely contributor to the overall health risk. The consumption of lean cuts of meat has actually been shown to improve overall health; both athletic and diets for general health should ideally contain plenty of fruits and vegetables for this reason.

Protein Controversies : Bodyrecomposition