You're in trouble if you don't know! Know the risks of protein and keep your kidneys healthy!

Hello, this is Miko!
I've been busy lately so I haven't been able to update my blog, but is everyone staying healthy?!!!
Today I'd like to share with you the risks of protein that you should be aware of!
Well then, let's get started!

The number of fitness clubs increasing throughout the city and exercise habits are becoming more widespread

Recently, the number of fitness clubs in towns where people can easily exercise has increased. This reflects the growing awareness of health and the recognition of the importance of exercise habits. It is very pleasing that the increase in fitness clubs has led to an increase in places to exercise. It is important for more people to be health conscious and make exercise a habit in order to improve the health level of society as a whole.

However, when developing an exercise habit, it is also important to pay attention to the method of nutritional intake. In particular, the intake of foods and supplements with increased protein has been attracting attention recently. The idea that ingesting protein after exercise promotes muscle recovery and growth has spread, and the market for protein supplements has expanded rapidly.

Misconceptions about protein supplements

Many people mistakenly believe that if they take protein and train, they can achieve their ideal physique. In fact, I used to think so too. However, many medical experts now warn against taking protein supplements. Protein supplements can be effective if used properly, but if used improperly, they can have serious health effects.

New national disease: Increase in chronic kidney disease (CKD)

In recent years, a new national disease called "chronic kidney disease (CKD)" has become a problem in Japan. The number of patients exceeds 21 million, more than the number of diabetes patients. Furthermore, the number of patients has increased by more than 7 million in less than 10 years, and there is a trend toward younger patients. Chronic kidney disease is a serious illness in which kidney function gradually declines, eventually requiring dialysis treatment.

Chronic kidney disease increases the mortality rate from all diseases by about four times on average, and also increases the risk of worsening viral infections, including COVID-19. If the condition worsens to the point where dialysis treatment is required, it cannot be stopped for the rest of one's life, and quality of life is greatly reduced. As such, chronic kidney disease is a very serious disease, and its prevention is important.

Expansion and impact of protein supplements market

The market for protein supplements is growing rapidly. According to a survey by Fuji Keizai, the domestic market for protein supplements is expected to exceed 258 billion yen in 2023, up from 62.3 billion yen in 2013. The market size has more than quadrupled in 10 years . Behind this rapid growth is the convenience of protein supplements and growing health awareness.

Previously, protein supplements were mainly in powder form that was dissolved in liquid and consumed, and users were limited to a select few, such as bodybuilders and athletes. However, recently, protein bars, jelly drinks, and carton drinks have become easily available at convenience stores, supermarkets, and online stores, making it easier to take protein supplements.

Misconceptions and realities about protein intake

Many people believe that "when you run out of energy after intense exercise, the protein in your body is consumed and your muscles get smaller, so you need to replenish your protein." Fitness clubs and protein drink and food manufacturers explain this and recommend taking protein supplements after exercise. However, biochemically speaking, this theory is incorrect .

In human life activities, glucose is first used as energy. After the glucose stored in the body (glycogen, etc.) is used up, fat is used as the next energy source. Muscles are broken down and protein is used as energy only after fat has been consumed. Even if a man weighing about 60 kg fasts, it takes one month to use up all his fat. Even boxers and bodybuilders will never have a body fat percentage of zero. Furthermore, the average person rarely exercises intensely enough to use up all fat and consume muscle protein.

How to get the right protein

The national recommended daily protein intake is 65g for men and 50g for women . This figure is set a little higher, and the actual required amount can be fully supplied through a normal diet. Extra protein supplements are excess nutrition, and if taken in excess daily, they can fatigue the kidney's filtering function and cause a decline in function. Medically, this is called "renal dysfunction due to hyperfiltration," and can lead to chronic kidney disease.

How to get protein in your daily life

Protein should be obtained from regular foods such as meat, fish, and tofu. People who are too busy to eat or who are on a diet may think that a moderate amount of protein supplements is fine. However, this idea is also dangerous. Artificial protein supplement foods and drinks are rapidly absorbed when they enter the small intestine from the stomach, putting a sudden strain on the kidneys. Even if the protein content is the same, taking it in a protein supplement instead of meat or fish can have a negative effect on the kidneys.

The most natural and healthy way to get protein is through your regular diet. Foods such as meat, fish, tofu, and eggs contain not only protein but also other important nutrients such as vitamins and minerals. By getting protein from these foods, you can get balanced nutrition. In particular, foods such as hiyayakko (cold tofu) and boiled eggs are easy to incorporate into your diet and are excellent choices for protein intake.

summary

To live a healthy life, it is important to have accurate scientific knowledge rather than just relying on the claims of protein supplement manufacturers and fitness clubs. The key to maintaining healthy kidneys is to eat a balanced diet, exercise moderately, and not rely too much on protein supplements.

In the midst of the health fad, the health risks of taking too many protein supplements are often overlooked. I hope that after reading this article, you will face your own health and make wise choices.

A beautiful and healthy body is not something you can achieve by taking shortcuts or taking quick action, but by making the most of your daily diet and exercise. I believe that taking an honest look at your body and pursuing health from a long-term perspective will lead to a truly healthy lifestyle!

We have a wide selection of healthy foods! - Kogaiko Shoten