Your Questions |
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Russel wrote:
“I’m 19 and am just starting to try to build some muscle. I was wondering what happens when you consume too much protein and your liver or kidneys can’t handle it, what are the side effects?”
Response
First of all, there really are no side effects to using protein powder, as long as you use it intelligently. There’s no reason to eat more than 40 grams of protein in a meal. There’s also no reason to live on protein supplements. Real food will keep you healthy.
Need protein powder?
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- Tastes awesome mixed with plain cold water!!
Click here to order or learn more about Shakeology.
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.
Protein powder is just a ‘supplement’ to your normal whole food diet. Optimum Nutrition Protein Powder is definitely the best product to choose to ‘supplement’ your diet with extra protein.
That said, I want to examine this questions from the following three angles:
- regarding the digestion of lactose
- regarding the digestion of excess protein and developing kidney stones
- regarding your body being in a state of ketosis
Lactose
Take it from me first hand if you are lactose intolerant, you will want to get the whey protein isolate. Isolate will contain less than 1% lactose, which is the sugar in milk that causes lactose intolerant individuals to get sick. Digesting a small 1% concentration of lactose is usually tolerated pretty well by lactose intolerant people.
Standard whey protein powder has about 5-6% lactose. I have heard of several lactose intolerant individuals, including myself, who have a hard time with the lactose concentration of regular whey protein powder.
Excess Protein
Your kidneys will have a very hard digesting too much of any protein. Excess protein is responsible for two reactions in the body:
- Your blood will turn acidic.
Your blood pH should be in the 7.0 range. When blood becomes very acidic, the body must correct itself by making your blood more basic. The most basic available element in your body is calcium (showing off my college degree here). Your bones will release calcium into your blood, which will then bond to the acidic byproducts of the protein, turning your blood back to a neutral level. Goodbye healthy bones, hello osteoporosis.
- You could develop kidney stones.
That doesn’t sound too bad, until you realize that your body is going to need to remove those little calcium deposits that are floating around in your blood. These calcium deposits end up in your kidneys to await your next trip to the restroom. I’m sure you have heard of kidney stones and now you know one of their causes. Ouch! Be sure to limit your initial intake of protein in order to ensure your body responds to well to it.
Ketosis
Another thing excess protein can do, is to put your body into a state known as ketosis. It doesn’t matter what you have heard in the past, prolonged ketosis is bad on your kidneys. Your body will begin to burn fat for energy, which is good; but this is the result of a complete lack of carbohydrates, which is bad.
Most medical resources regard ketosis as a physiological state associated with chronic starvation. Glucose is regarded as the preferred energy source for all cells in the body with ketosis being regarded as a crisis reaction of the body to a lack of carbohydrates in the diet. Ketosis would thus be a dangerous state which unnecessarily stresses the liver and causes destruction of muscle tissues.
This is still the view of the majority in the medical and nutritional science communities, although in recent years it has been challenged by a number of doctors and adherents of low-carbohydrate diets, who dispute both the body’s preference for glucose and the dangers associated with ketosis.
The Protein Shake Diet
Some people also drink straight protein shakes all day long. This wrecks havoc on your body because it loses it’s ability to properly digest fats and carbs. A good principal for protein supplementation, is that that your diet should be consistent by consuming protein, fats, and carbs in moderation.
A 40/30/30 (p/f/c) diet is much better than a protein shake diet, at least over the long term. Moderation is key for healthy eating.
In general there are no side effects related to supplementing with whey protein. Follow some of the tips above to make protein supplementation an important and useful aspect of your diet.
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Need Pure Whey Protein Powder?
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.Click here to order or learn more about Optimum Nutrition.
Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
Here are some humorous links:
Related posts:
- 21 Foods to Mix With Protein Powder
- How Much Protein Should I Eat in a Day?
- Homemade Protein Pancake Recipe
- Peanut Butter Protein Ball Recipe
- Homemade Protein Bars
Tags: high-protein, protein, protein shake, protein shakes, side effects
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mudit: Protein powder behaves the same year-round.
Soh: protein powder has nothing to do with spiking testosterone levels unless you have tainted supplements.
marcella: What are your goals? If you are trying to gain muscle then a weight gainer might work OK. If you are trying to stay lean I would opt for a protein powder rather than a meal replacer. Meal replacers have more carbs than plain protein powder.
A while ago I saw that someone had questioned a connection between protein shakes and infertility. I have read that soy can be linked with infertility, in some cases and to some extent. This would not be true for powders made from whey or egg.
Kristen: indeed, soy protein is linked to elevated estrogen levels in men. This could lead to infertility. Men should avoid soy protein at all costs.
hi. im sameer i used endura mass i help to gain weight but after few month i will not used dis. then after few month my weight reduces.. then some ppl advice me 2 take endura mass n go 2 gym to gain perment weight does it help? n hw long i should cont.. dis endura mass n gym… to get perment weight… im 5.11 height n weight is 58….
sameer: if you want to get big and maintain your size and strength, you should continue to use ‘endura mass’ and go to the gym… FOREVER! muahahahahah!!
hey steve m taking nitro tech hardcore for gaining and also taking amino acids bt m nt satisfy wid d result..can u tell me the best way to eat these supplements…and ya hw cn i reduce my body fat..
sameer9: i can haz lift w8 evry day?
Hey, Steve
These days i’ve been working out recently
However, I took a day off without working out cuz i was stuck on school work, missed out dinner so relpaced with some simple made noodles and protein.
My freind warned about taking it without working out causes heart and kidney problem
Man, I;m worried. I used to take protein without workout. It is those kind of night growth one, especially u have so many school work. but I only take it once a day
Is it all right, cuz I just can’t calm myself down
Jason, you can use protein shakes any time. Don’t let your friend freak you out man.
btw, I feel alright now and still quite energetic, but i rly don’t want kidney stone cuz i saw my dad once suffering from it
Does jbc nutrition affect your sperm quality
Craig: yes, jbc nutrition will turn your sperm into steel.
hey steve…can u tell me what should i take for gaining my muscles?
sameer9: Please eat lots of healthy food, high in protein and good fats. Be sure to lift weights at least three times each week.
Hi Steve, I am 15 yrs old and just started working out seriously about 1 month ago. My friends use creatin, but i use protein. Which one is better? Also, ive heard creatin will cause kidney stones. Is that true? How can that be prevented? Thanks!
Brooks: Protein is better, with protein from real food being even better than protein from supplements. I wouldn’t say creatine ‘will’ cause kidney stones, but I suppose it could. One of the by-products of creatine is creatinine, an acid similar to uric acid. The way the body neutralizes acid is by binding it with elements such as calcium, zinc, iron, and phosphorus. Therefore, you would be at risk of developing a kidney stone composed of calcium oxalate. Your best solution is to cycle the creatine 30-60 days on, 30 days off, and ALWAYS drink ridiculous amounts of water when on… like a gallon or more a day.
so, more chances than not i probably wont get a kidney stone? its kinda worrying me.
I don’t use creatine because it makes me feel unwell, so I don’t blame you if it freaks you out.
so, drink more water and eat REAL food and i should be good?
hi , i have been reading about over use of protein as i was wondering if i am getting too much. heres my background . i weight train in the morning about 60 minutes of low rep high weight broken into three day 2 body part cycle. (chest/tricep) , (back/bicep) etc. after this i drink gnc protein powder 60 grams of protein. in the evening i go to mixed martial arts training and spar and jiu jitsu wrestling. after this 2 hours i take another 60 grams of protein.
i figure i get about 60 grams of protein from my food as i eat mostly veggies/rice /beans/cheese and not a lot of meat.bringing my total to 180 grams protein. i weigh 185 pounds . i have had a few people tell me i should get 1 gram of protein per pound i weigh. is this too much? as i have seen webistes saying people should take .5 grams protein per pound of weight.
i would appreciate anyones input on this . thanks to all. and i like the site , glad i found it.and sorry for the long post.
Dan: For someone working out as much as yourself, 1 gram per pound of bodyweight should suffice. For strength and mass gains, .5 grams per pound of bodyweight is not enough, in my opinion. I wouldn’t use more than 40 grams per serving though, as your body can only utilize so much protein at one time. I would aim for 3 x 40 grams rather than 2 x 60 grams.
hey steve i m 20 years old
i m so thin. my friends suggested me to eat amino mass protein powder to increase my weight and to develop my muscle can i go through them??
it have either side effect or not???
Bishwajeet: I suggest you get yourself some XTend amino acid supplements. It will do you good.
hey steve…should i take deca durabolin?plz suggest me
Sameer9: If you are over the age of 21, know how to run a cycle properly, and know how to come off a cycle properly with Post Cycle Therapy (PCT), then I guess the choice is yours. If even one of those previous points is not true, then NO you shouldn’t take deca durabolin.
hi,m i’m 19 years old and i’ve been working out for about a half year i’ve seen amazing results in strength and size but i take in alot of protein between weight gainer and protein shakes but i only have around 2 to 3 glasses of water a day and my kidneys seem to be a little sore think the problem is not drinking enough water?
hey steve…wht should i tak e along wid deca durabolin….dinabol,manabol or neurbol??plz tell me..
sameer: Sorry man, I’m not trying to give advice for putting together a steroid cycle. I think I got into that a little bit months ago in one post, but I’m not going to get into it now. You will have to look elsewhere for that info. Just remember that Testosterone is always the king of anabolics. That’s all I am saying.
thnxs
what is the right time to take multi vitamins and vitamin C TABLETS
sameer: I find the morning best to take supplements and vitamins.
n my height is 5.6
if i started to have proteins,is it needed to have a lot of foods also.??
.coz i usually skip my breakfast…
john: Breakfast is the most important meal of the day. You shouldn’t skip it. And no, using protein supplements doesn’t mean you need to start eating more food.
YO steve i been workin out about 6 mths now, ive dropped my weight from 270 to 230, and bench has went from 190 to 270lbs, i take NO xplode, and syntha 6, but im a diabetic and although i keep very tight control on it, is there any supps i should and shouldnt take, i took creatine when i first started,but have been off for about a month,but took a shot tonight. What you think?
Errm do protein powders such as 100% whey protein affect ur genitals ? becuase i have heard rumors bout it .. so i’d like to know more about it
Felix: No. They don’t.
I am weighing 86 kgs, my height is 5″4 inches. I have recently joined gym to reduce my weight.
The gym trainer has advised me to take protein powder. However I want to know if protein powder is suitable for an overweight person like me. Will protein powder help in reducing my weight ?
Sameer: Protein powder can be useful for losing weight, especially if you replace at least one of your regular high calorie meals with a simple protein shake.
how can i gain my size nd my lifting power?
Hey Steve..its really nice to have someone likeu giving ur time for all these queries..Appreciated! well i have few too really really curious to know .. i am a total health freak and have been working out for 3 yrs now and m highly on protein shakes and eating 12 egg whites a day since i dont eat any meat. But today i met a cardiologist and he told me that these protein suppllements are extremely harmful be it ANY which has got me worried cus m on it for 3 yrs now. and i do follow all the precautions keeping myself hydrated thruout the day, and he also spoke abt our body size is according to our dna and we shouldn modify it by consumin thhis stuff. he sounded pretty serious and has asked me to stop. So wat do i do cus i dont wanna become thin and loose whatever iv gained???
And ps: Does alchol (beer) occasionallyharms our body to a great extent??? Thanks steve
Nick: I would advise you not to talk to this cardiologist about protein supplements. He clearly has no idea what he is talking about. Supplementing your diet with a protein shake once a day will not hurt most people. If you have extenuating circumstances that make protein shakes harmful to your body, then that’s another story, but if you are a pretty healthy male then protein supplements won’t hurt you. In fact, they are even more useful to you personally, since you are a vegetarian. Just remember that whole foods are always better than supplements, so while one protein shake a day is fine I wouldn’t recommend drinking like 3 protein shakes a day. Try to get the majority of your protein from whole foods. Egg whites are good and so are beans.
hey steve m taking amino acids along with my protein…cn u tell me what is the right time to take amino m so confused?
Sameer: Before and after training would both be great times to take your aminos.
do you think a diet of eating a lot of protein and low fat and average amount of carbs is good.. But all from natural food non of that protein powder stuff i don’t like it..
Kevin: Yeah that’s fine. Some people don’t like protein supplements. I recommend whole foods first anyway.
Dear Steve,
Hope you are doing well.
I am 5ft 6in, 28 yrs & weigh 64 Kg. I started going to the Gym for past 2 months now. Just like to know, how much protein shakes will I consume? I used to drink milk and eat eggs in breakfast. Moreover I used to take Non-veg food, mostly chicken two times a day. So does I need to have protein shakes with this kind of food habit?
Looking forward to your response.
Puskar: A protein shake a day should not hurt you. Add up your total protein intake. If it is around 120-140 grams, then you’re fine. If it’s under 100 grams, then you could stand to add one protein shake to your diet. Good luck
I am 61 and in generally good shape, bicycled for years (at least 1000 miles per year. The past two years I’ve converted to weight training (three days a week) plus spinning (three days a week). I’ve always been thin 6’2″ 195lbs. Joined a gym 2 months ago (with a personal trainer)and really haven’t seen the results I’ve been looking for. I’ve reduced my body fat but haven’t seen any gains in muscle mass. I feel better but would also like to look better. Also I just had another issue arise — a minor case of gout. I have been using a Whey protein drink 40 grams a day and need to know if Whey based supplements contain large amounts Purine (the largest contributer to gout). I’m looking for info for us “old guys” that haven’t given up.
steve i am 15 i have been drinking supplament for about 2 weeks now and i have gained 9 pounds in muscil mass but over the weekend i take off and i feel bloted why? i have seen resalts though i have increased my lifting power 65 pounds in two weeks
Can taking protein shakes back you up; affect your bowl movement?
Vik: I’ve never known protein to make someone constipated, but people have a wide variety of reactions to food and supplements. It is possible, but it doesn’t happen to me.
which protein powder is good?
mithun: Optimum Nutrition protein powder is best.
Hi Steve.
Since you are interested in this topic I just felt like letting you know. Have been using ON cassein in the eve and whey right after the workout for a couple of months.
You are very right about how different people react differently to protein supplements.
I am experiencing a case of severe insomnia.
Feel like I am loaded with something that causes me to have excess of energy all day long and when it comes to sleep its there again.
An hour and a half workout in the morning and 4km jog in the eve should put you to bed at night. I stay up till 3am and wake up before 7am. Have to stop supplementing immediately and I am very sad about it.
My muscle gains were excellent but I will have to opt for a good noght sleep.
i work out 4 times a week and drink two shakes for each day i work out, and 1 shake for the 3 days i dont is this too much protein for my body ?
Jay: I don’t know what else you are eating, so I can’t say if it is too much for your body. My general feeling is that you should be fine with 1-2 shakes a day. Keep your total protein around 1-1.25 grams per pound of bodyweight and you should be fine.
luxati: Are you using anything else that would give you extra energy? Protein powder shouldn’t keep you up at night. Consider changing your nightly routine by eliminating all exercise before bed, don’t watch TV or go on the computer before bed, take 3-5 mg of Melatonin 30-60 minutes before you intend to be asleep; use white noise beside your bed – I prefer the sound of rain, thunderstorms, waterfalls, rivers, or the hum of a fan, and try reading in a quiet room or even while laying in bed. Also, if you get yourself worked up by anticipating insomnia, you will get insomnia. Just relax and realize that there is nothing you can do about life at that moment – it is time to go to sleep and you can deal with everything else in the morning – then clear your mind, or maybe even go to a ‘happy place’ – picture yourself on a beach, in the mountains, or anywhere else you go to relax. Combine all these strategies and you should be able to fall asleep at night unless you are on a serious energy supplement.
xavier: Not sure about the bloat. Are you lactose intolerant or are you sensitive to when protein?
Jim R: I addressed your question here: http://www.projectswole.com/medical/does-whey-protein-powder-cause-gout/
Hi Steve,
I had started taking protiens from two weeks and I had done a check up of my blood and urine and the reports showed that I had some stones in my kidneys.
I had done the same test bfore started taking the protiens and I dint have these stones at that time.
The doctor advised me to stop taking them straight away. What is ur advise on this. Will it effect my sex life.
The reports showed as Amorphates (3+).
I used to take 0ne ounce (one scoop) with 4 ounces of water as per the instructions on the bottle.
I use Nitrotech hard core.
Maybe you are sensitive to protein and develop kidney stones easily. For you it may not be a good idea to use protein shakes. You should listen to your doctor in this case. Whether you do use them or not, it should not affect your sex life.
Hi Steve,
I have started taking the protiens for the past 2 weeks and
I underwent an urine test which showed some stones in my kidney when consulted a physician.
My doctor said it was because of the protiens which i took. He asked me to stop immediately.
I am really confused as to what to do now.
I do a work out for almost 1.5 hrs when ever i took the protien.
I used to take one scoop given in the Nitrotech bottle with 4 ounces of water in it as per the instructions.
what do u suggest. I am interested in using it.Does it effect my sex life?
If they doctor said not to use protein powder, I’m not going to tell you to go ahead and use it. It is rare, but some people are sensitive to protein powder and I don’t want you to get sick. Your sex life shouldn’t be affected either way, unless you get kidney stones because then you will be in too much pain to do sex.
thanks for your advice Steve. will try to have just one ON whey just after a workout and try.
have to say that I tried it without any protein drink as well, but the recovery time is twice as long.
You should use Biotest Surge Recovery as your post workout drink.
hi steve
i just read yr replies today , uve been doing a great job, yr answers are really satisfying.
i am about 38 yrs male and have started to workout 2 years back and been working out on and off , but for the last 2 months i have been regular. my height is about 6’2 and i weigh about 77 kilos, i think i must be around 80 .
i have started to take ultimate nutrition muscle juice 2544 as i have been told this will increae my weight and also muscles.
but am very worried about kidney failures and stones formation.
pls steve can u advise me if the above is true will i develop this problems and how much intake should i take .
at the moment i have been taking about 4 scoops at a time morning once and evening once ( totally 8 scoops).
is it too much or is ok.
i am reaaly very worried pls advise should i continue or discontinue.
best regards
sharif
Sorry but I don’t know anything about that product. Just get about 1 gram of protein per pound of body weight and you should be OK. Contact your doctor with any additional concerns.
hi guys, my weight is 60kg & my height is 5.11. i want to gain my weight for better personality. some people sggest me to take proteins & supplements but i cant do exercise bcause of my right hand shoulder dislocation. so, is it safer to take proteins in this condition ?
If yes then plz suggest protein powder name with its price & its procedure.
You can always use protein powder for better muscle tone and increased fat loss, but if you’re not lifting you should keep protein intake around .8 grams of protein per pound of body weight.
my heels are paining when i start walking after morning sleep or if i sit for to long and then start walking. is it due to extra protein. pl. help
Nelson.
nelson: It is not due to extra protein. More likely due to nerve damage, a pinched nerve, or something pressing against a nerve somewhere between the neck and heel. You should have your doctor check it out if you are concerned.
I have hepatitis-B should i take protein supplements? Some says whey protein is good for hepatits B and some says not I am so confused , I recently started bodybuilding and i wanna gain muscle I am so confused please help me, and if I am allow to take protein supplement which one wou;ld you recommend me? Another question optimum standart gold has cholestrol in it is it good or bad ?
A recent study suggests long-term supplementation with whey protein may be effective for improving liver dysfunctions in patients with chronic hepatitis B. This was seen by a drop in serum alanine aminotransferase (ALT) activity, which indicates a reduction in liver damage caused by the hepatitis B virus. There are also other benefits found when hepatitis B patients supplement with whey.
Resource: http://www.ncbi.nlm.nih.gov/pubmed/11508322
Thank you steve thats a relief for me
I am thinking to purchase Optimum Platinum Hydrowhey but some people say its only useful right after workout and I should take it on other times , is this right? I am sorry if i am asking it in wrong section.
ON Platinum Hydrowhey is a sweet product and is a perfect protein for post-workout nutrition. However, years of research and experiments have concluded that glucose is the most important aspect of post-workout nutrition. If you are going to use Hydrowhey post-workout, you need to drink it with some fast acting carbs like dextrose or maltodextrin. Biotest Surge Recovery is the #1 post workout supplement in my book, and I don’t ever make anything off of the sales of that product.
Hey Steve…m a big health freak… and m trying to gain a lot of knowledge on these supplements and dosage and after reading ur posts i thot ur the best person i could ask a couple of things m really curious to know abt . OK firstly can we combine gnc aminos 4400 and 1800 ? if yes how do i do it? And also i have bought myself nutrex nutrition hemo rage. And nitrotech hardcore pro series for protein. NOw since u know i have stacked all of these but they all sealed and m waiting for u to advise me as to how should i consume these or should i skip something out of this ffor time being???? Thanks steve… waiting ^^
The problem is that you are using supplements that I have never recommended, so I don’t know a lot about them. For the aminos, it doesn’t seem like there’s a reason to combine them since the numbers are just basically dosing info. 4400 means 4.4 g of aminos, which 1800 means 1.8 g of aminos. You can use aminos during and after your workout.
Nutrex Hemo Rage is a glorified NO supplement with creatine. I’ve read some good things and some bad things about it. It is probably a decent pre-workout supplement, but be sure to stay hydrated as I’ve read reports of cramping.
For the protein powder, just use it anytime to add protein to your diet. Great gains are reported from combining carbs and protein pre-workout, so consider drinking a small protein shake with your Hemo Rage or take a dose of aminos with the Hemo Rage.
Steve
I have been taking Meso-Tech complete but i have been told that this particular product can cause a loss in labido. Have you ever heard of this before or is this just another one of these rumours?
I’ve never used Meso-Tech, but it’s just another crappy Muscletech supplement, so I wouldn’t be surprised if it caused a loss of libido or caused your feet to fall off or something. Muscletech sucks.
in your opinion, what is a good supplement to take for increasing size and to tone up aswel?