SUMMARY

PROTEIN

Although protein was at one time believed to serve as a major source of energy for physical activity, today it’s recognized that only a small percentage of total ATP production comes from burning protein.

Ingesting large amounts of protein (more than 40–50 grams) within 90 minutes of exercise could provoke symptoms that affect your upper gut (nausea, fullness, burping).

Adding protein to carbohydrate beverages offers no performance advantages except possibly when your rate of carbohydrate ingestion is relatively low (less than 30–45 grams per hour).

Elevated daily protein intakes of about 0.5–0.7 grams per pound of body weight likely benefit a number of populations, including serious athletes, those attempting to lose weight, and even the elderly.

High-protein, low-carbohydrate diets may negatively alter the microorganism populations in your gut as well as the metabolites that are produced there (butyrate and N-nitroso compounds).

Gut symptoms from following higher-protein diets aren’t well documented but likely depend on the main sources of protein you eat as well as the composition of carbohydrates and fat in your diet; plant-based proteins are more likely to worsen bloating and flatulence, while meat-laden, low-carbohydrate eating plans can be constipation inducing.

Arginine and branched-chain amino acid supplements can cause diarrhea and nausea when taken in high doses.