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Basic Meal Planning

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Basic Meal Planning
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Page 10 of 14

Kidney Stress from Excess protein?
For a “hard gainer” there is little health risk from eating high levels of protein.
Between the combination of high muscle tissue breakdown due to intense weight
training and ultra fast metabolism, extremely high protein intake (3 – 4 times
body weight daily) for long periods would be needed to cause measurable stress
on the kidneys. Kidney donors live with one kidney and function normally. Those
of you with two healthy kidneys have little to worry about with respect to kidney
stress due to high protein intake.
If you are still concerned about high protein intake, adequate protein to support
growth would be 1 gram for every pound of lean muscle mass on your body. A
quick way to calculate this is to subtract body fat weight from your current body
weight then divide by two.

Protein has advantages to both lean muscle increase and fat loss. Several
studies have shown protein to increase metabolic rate. For example, obese
children fed 30 percent more calories in the form of protein lost twice as much
body fat than similar children on a high carbohydrate, low fat low calorie diet.

For longetivity, a break from high protein intake is recommended every four to six
weeks. A good time to decrease protein intake temporarily is during breaks from
weight training. For more information on how to incorporate effective training
frequencies for consistent growth read the Section on training Cycles here.

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