Protein represents the buzzword of the fitness and nutrition in recent years.
In the gym to social media sites, it is always touted as the ultimate muscle-building, recovery, and health enhancement drug. In fact, the building blocks of tissues, strengthening the bones, aiding enzyme and hormone production, and even involved in the transportation of oxygen in the body are the proteins.
However, is this such a potent nutrient that when taken in excess amounts it becomes a two-sided sword? According to a new study, it is only that very high protein intake can actually reduce testosterone levels in men, a hormone which is essential in strength, muscle building and performance.
What Did the Study Find?
A meta-analysis, or analysis of a number of existing studies, was conducted and researchers found that with men having diets exceedingly high in protein their levels of testosterone went down dramatically, in certain instances by one-third.
Worse still, the drop was not caused by resting testosterone only. Actually, testosterone also fell during and after exercise. The testosterone response to exercise decreased by 1617% in men on very high-protein diets in one trial.
This is important because testosterone is not simply about the libido or the manliness. It is one of the main stimulants of muscle proteins growth, physical fitness recovery, and personal performance. In case of the testosterone suppression, the strength acquisition, tissue recovery, and training progress might be at stake.
Why Does This Happen?
This is explained by the way the body processes protein. The protein that you absorb when you eat is broken down to nitrogen waste in form of amino acids. The body breaks this waste down by the urea cycle, a chemical process which excreted nitrogen in the form of urine.
But the body has limits. Above those levels, protein consumption exceeds the urea cycle. Researchers argue that this is where testosterone comes in. Reduction of testosterone could be the adaptive mechanism in the body and help eliminate the pressure on the urea cycle.
In simpler terms, the decreased level of testosterone makes the body less demanding on nitrogen metabolism in order to manage surplus protein in a better way. Although this may offer some security on the biochemical side, it is not the best when it comes to athletes who want to gain muscle and enhance performance.
Should You Be Concerned?
Not always--unless you are going to consume excessive protein. The types of protein intake (consumption) in the study were distinctly defined:
- Low protein: <1.25g/kg of body weight/day.
- Moderate protein: 1.25–1.9 g/kg/day
- High protein: 1.9–3.4 g/kg/day
- Very high protein: >3.4 g/kg/day
The testosterone decline was significant and consistent only in the very high group- above 3.4 g/kg/day.
In order to frame that, it would take a man who has a weight of 80 kg (176 lbs) over 270 grams of protein per day to get to the very high category. This is way more than the normal consumption of most individuals including serious bodbuilders and athletes.
Hence there is no cause to panic on the part of the average gym-goer or even the serious lifter. The actual problem lies in those who take the protein consumption to the extreme, to either follow the trends of the internet, to test out unconventional diets, or in the erroneous belief that the more one consumes protein, the more muscle they build.
What Does that imply to the Sports People and Fitness Lovers?
Balance is the golden rule as far as athletes are concerned. Protein is essential to performance and recovery, and too much protein is not necessarily the best. Provided that your aim is to gain muscle, recover fast and make the most out of it, reducing testosterone because of protein overload is the last thing you need.
Rather, it will be smarter to:
- Take moderate protein intake that is supported by evidence (1.62g/kg/day is optimal in most athletes).
- Consider carbohydrates and healthy fats both are necessary to energize training and help hormones production, including testosterone.
- Think of such micronutrients like zinc, magnesium, and vitamin D which are important in hormonal health.
- Protein supplements should be used carefully, however, whey shakes, bars, and powders are convenient and may lead to unnecessary high intake when used with a protein-rich diet.
The Bigger Picture
It is notable that the studies that were incorporated in the meta-analysis had fairly small population sample and assessed short-term outcomes. Further studies are required to ascertain the long-term effects of a regular intake of very high levels of protein.
Nevertheless, the results indicate a critical fact: nutrition is effective when balanced. Protein is a very important puzzle component, but it should not take over other nutrients. Everything has its role in supporting the health, performance, and hormonal balance: Carbs, fats, vitamins, and minerals.
Some bodybuilders in pursuit of muscle growth fall into the trap of more is better, since some is good. However, in the case of protein, this paper indicates that excess of the same may turn out to be counterproductive, not speeding up metabolism, as opposed to slowing it down.
Conclusion
Protein is important in muscle building, repair of the body tissues, and numerous other processes in the body. But more isn’t always better. In extreme doses, that is, far much more than 3.4 g/kg/day, it may cause a drastic drop in the levels of testosterone, which may contravene the very intention that athletes and fitness enthusiasts are pursuing.
The takeaway? Moderation beats excess. It is only wise to eat enough protein to achieve your targets but you might be working against yourself by overloading and expecting to be able to achieve more. A diet that is balanced, consisting of proper carbs, good fats, and micronutrients is the decisive method of aiding not only your hormones but your performance as well.
Ultimately, protein is supposed to be a supplement, rather than the entire nutritional image. As usual, the true ingredient of long term success is balance.