A recent study from the University of Sydney found that eating a variety of protein is better for health than just drinking a protein shake or eating protein bars.
They found that while delivering muscle-building benefits, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, harm mood, and lead to weight gain.
The study is published in Nature Metabolism. One author is Professor Stephen Simpson.
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.
In the study, the team examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice.
Mice were fed double the normal amount of BCAAs (200%), the standard amount (100%), half (50%), or one fifth (20%) for life.
The team found mice who were fed 200% BCAAs increased their food intake, resulting in obesity and a shortened lifespan.
They found supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain.
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. This then lowered serotonin levels in the brain, which in turn was a potent signal to increase appetite.
The team says 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.
Amino acid balance is important—it’s best to vary sources of protein to ensure you’re getting the best amino acid balance.
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 fiber, vitamins, and minerals.
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