Side-effects of excessive protein consumption

Researchers suggest that excessive consumption of protein for building muscle mass could have a negative impact on the body. However, wide-range of protein is best to maintain balance. 

Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there's no shortage of products available for those seeking a muscle boost. 

However, protein's popularity has also meant that less attention has been paid to researching its potentially negative side-effects. According to the study published in the Journal of Nature Metabolism, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.

 BCAAs stand for branched-chain amino acids. It's a group of three essential amino acids: leucine, isoleucine and valine, and are most commonly found in red meat and dairy. BCAAs great for adding muscle mass, but science says you could pay for it later. 

Researchers have investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing. "While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also led to a shortened lifespan," one of the researchers, Dr Samantha Solon explained. 

 "What this new research has shown is that amino acid balance is important. It's best to vary sources of protein to ensure you're getting the best amino acid balance." The current research examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice. 

"Supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain," explained one of the researchers, Professor Stephen Simpson.
"Tryptophan is the sole precursor for the hormone serotonin, which is often called the 'happiness chemical' for its mood-enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem," he added. 

Dietitian and public health nutritionist Dr Rosilene Ribeiro recommend eating a wide range of proteins. It's important to vary protein sources in order to get a variety of essential amino acids, through a healthy and balanced diet rich in fibre, vitamins and minerals.

 BCAAs are essential amino acids present in protein-containing foods, with red meat and dairy being the richest sources. Chicken, fish and eggs are also nutritious sources of BCAAs. Vegetarians can find BCAAs in beans, lentils, nuts and soy proteins.

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Seven Stress-Fighting Foods to Add to Your Diet

If you've ever reached for a bowl of chips or a chocolate bar after a tough day, you're not alone—eating is a coping mechanism for those who often are dealing with heightened stress. But did you know that the foods you eat and your diet as a whole can also have a roundabout way of affecting your stress levels? Research suggests there's an established link between our moods, overall happiness, and our lifespan. Supercharging your diet over time can combat other health issues that contribute to overall stress levels throughout the body.

One of many health professionals who suggests that several lifestyle factors can greatly impact our stress levels. "You're not going to eat a single food, and suddenly all of your stress is going to disappear. But there are several factors at play here that could influence how we feel, and our stress levels overall," says  a nutrition consultant. "What we're eating and drinking every day, and the amount of physical activity we enjoy, these are the pillars of our life that can help to alleviate stress over time."

For those who are dealing with chronic stress, she advises taking a look at the staple ingredients that you often turn to in the kitchen. "We should be eating more foods that are rich in vitamins and minerals, which help us meet nutritional guidelines but also could possibly help us combat the effects of some of the stress we're experiencing in our lives," she says. Factors like cardiovascular health, inflammation in the gut, and even sleep can affect how our body processes stress hormones, she says. "If you're not getting any sleep and not taking good care of yourself overall, diet could help, but you also need to address these issues as well" she says. "If you're not eating well and experiencing stress, it's adding salt to the wound."

So, what should you be eating to help beat stress? Here, the nutritionist shares the top seven foods to stock your kitchen with.

100% whole wheat pasta

The very first item on the list is swapping out enriched carbohydrates with whole grain options including pasta. "Yes, I'm saying pasta—choosing to eat 100 percent whole grains, from bread to oatmeal and beyond, could help your body regulate stress due to a certain byproduct," she says. Pure whole-wheat products naturally contain an amino acid called tryptophan, which is consumed and then converted to serotonin, commonly known as the "feel good" hormone. According to the nutritionist, regularly consuming tryptophan found in rich whole grains could offset stress levels by upping serotonin production naturally.

Quinoa and Bulgar

She say these two must-haves, which are also made of rich, whole grains, are chock full of fiber.  Fiber can address satiety issues, where people may feel hungrier throughout the day even though they've enjoyed three full meals and snacks. "A lot of times people get stressed during the day, and when you feel hungry, you could choose to eat foods that make you feel more satisfied rather than those that are truly good for you," she says. Adding a whole-grain side to lunch or dinner is simple for any home cook.

Salmon

Salmon is indeed a powerhouse ingredient, she says—in addition to being high in protein and vitamin B, salmon is also the first item that comes to mind for high amounts of omega-3 fatty acids. Previously published research has linked fatty acids to decreased of anxiety and depression, and upping your intake of these essential nutrients could help relieve stress over time, she says.

Chilean sea bass and more fatty fish

Salmon isn't the only option for incorporating more omega 3 fatty acids into your diet. The most important omega 3 acids to target in relation to stress is known as DHA, or docosahexaenoic acid. "These foods that contain omega 3 DHA acids could help relax a person," she says, citing early research that suggests acids found in fish oils may reduce stress levels over time. Trout, herring, and sardines are all great options to cook with, but she likes Chilean sea bass the best. It's a buttery fish that's readily available and contains less sodium overall, which makes it a better choice for routine weeknight dinners.

Avocado

"There's a good chance that you already love eating avocado --which is good, since they're rich in B vitamins," she says. These vitamins, which are found throughout many food groups, are associated with being stress relievers and stabilizing our mood, according to her. Each avocado contains higher than average concentrations of vitamins C, K, E, and B-6, and are also good source of magnesium and potassium.

Almonds

They're a delicious snack—and they pack high amounts of antioxidants, vitamin E, and magnesium, which have been associated with a decrease in stress, she says. "Antioxidants work against free radicals in our body, whereas magnesium directly works in the brain to assist with different hormone regulations," says she, citing research that suggests more than 60 percent of Americans don't receive enough magnesium through their diets.  "If you're lacking magnesium and you focus on increasing consumption through diet, there's an association with a decrease in stress levels later on."

Raspberries

Just one cup of raspberries can provide more than half the amount of vitamin C you need per day, but the a nutritionist says you can find vitamin C naturally in most fruits that are in season -grapes, but the best is Indian gooseberry, known as amla, just 1 provides enough vitamin C for the day !. "Vitamin C levels have been associated with a reduction in cortisone levels, and decreasing those levels can work to alleviate stress,"she says.

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