Latest news with #studyauthors
Yahoo
14 hours ago
- Health
- Yahoo
Are You Eating Too Much Protein? Scientists Finally Weigh In
Ask anyone who lifts regularly how much protein they get each day, and you'll probably hear anywhere from 1.2 to 2 grams per kilogram of body weight. If you're 150 pounds, that's about 136 grams—and plenty of serious lifters go well beyond that. But for years, people have asked: Is that even healthy? Rumors have circulated for decades, claiming that too much protein could damage your kidneys, stress your liver, or even weaken your bones. But new research shows there's no solid evidence that high-protein diets are harmful, especially in healthy individuals. A new study published in The American Journal of Clinical Nutrition found that most of the concerns people have about high-protein diets aren't backed by solid science. To test this, researchers dug through nearly 60 years of data on claims linking high protein intake to issues like kidney damage, liver strain, bone loss, cancer risk, and more. What they found might surprise you."Results from some observational studies have shown associations of high(er) protein intakes with a variety of negative health outcomes," the study authors said. "However, we know of no compelling evidence that, in otherwise healthy humans, there is an upper level of protein intake where the conjectured harms of HP (high-protein) intake have been demonstrated." According to the new research, many earlier studies have a major flaw: They were conducted on animals, not humans. Others rely on correlation rather than causation, which can skew the results and lead to misleading conclusions. On the flip side, plenty of research suggests that more protein is generally better. While there's clearly a limit to how much you should eat (though it hasn't been firmly established yet), a study in the Strength and Conditioning Journal found that higher protein intake can support body recomposition, fat loss, and muscle growth. Other research also shows it helps to reduce cravings, lowers blood pressure, and even improves bone density, something especially important as you get older. Are You Eating Too Much Protein? Scientists Finally Weigh In first appeared on Men's Journal on Jul 17, 2025
Health Line
6 days ago
- Health
- Health Line
Omega-3 Supplements Combined With Weightlifting May Improve Overall Health
Omega-3 supplements combined with weightlifting could result in improvements to strength and health. A new study suggests that incorporating omega-3s into a strength training regimen positively impacts heart and brain health and can lead to fitness gains. Due to the limited scope of the research, it's unclear whether the findings are applicable to the broader population. Omega-3 fatty acids play an essential role in numerous bodily functions, including brain and eye health. When consumed in adequate amounts, they've also been linked to improved heart health markers and mental health. Now, researchers say combining omega-3 supplements with consistent weight training may offer significant health benefits as well. A study, recently published in Nutrients, found that athletes who supplemented with omega-3 fatty acids during a strength-training regimen experienced improvements in cholesterol profiles, brain-health markers, and, notably, strength gains compared with those who did not. 'The combination of omega-3 supplementation with resistance training resulted in meaningful improvements not only in biochemical markers but also in core components of physical performance such as muscular strength, agility, reaction time, and explosive power,' the study authors wrote. However, significant limitations remain. The study included only healthy men with a history of strength training, making it unclear if the findings would translate to the general public, particularly those with existing chronic disease. 'Because this excludes the public, it is unclear if there would be such benefits for the entirety of a population,' said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine who wasn't involved in the study. Nonetheless, the study suggests that omega-3 supplementation may provide a cost-effective, convenient approach to enhancing exercise performance. Omega-3s improve cholesterol, brain health, and fitness Researchers in Turkey conducted a randomized trial to assess the effects of omega-3 supplementation with weight training. Two groups of men followed the same weightlifting regimen, but only one group received the supplements. Thirty men aged 18 to 30 were recruited for the trial. Participants were only included if they met a stringent set of criteria: a strength-training history of at least three years absence of chronic medical conditions non-smokers non-drinkers of alcohol ability to train at least three days per week Participants must not have a history as professional athletes or have used ergogenic aids to enhance performance, such as creatine, omega-3 supplements, protein powders, or branched-chain amino acids (BCAAs), within six months of the trial. A total of 15 participants were randomized to receive omega-3 supplements, while the remaining participants served as controls. The daily omega-3 dosage was 3,150 mg, selected based on prior studies reporting performance-enhancing effects at similar levels. Both groups performed strength training three days per week, comprising one upper-body day, one lower-body day and one full-body day. Researchers standardized gym conditions — including lighting, temperature and equipment — to minimize performance variability. Additionally, to minimize confounding factors, both groups followed a rigorously standardized diet supervised by a certified dietitian. By the end of the trial, supplemented participants experienced multi-systemic health and performance benefits versus controls. Key health outcomes included: Performance gains included: 13.6% increase in bench-press one-rep max (1RM) 9.7% increase in squat 1RM improved power, speed, agility, and reaction time 'The fact that such improvements were observed even in healthy, physically active individuals suggests that omega-3 can be considered a valuable performance-enhancing aid for athletes and those engaged in regular physical activity,' wrote the study authors. More research is needed to better understand how these supplements will affect a broader population. Can omega-3 supplements promote overall health? It's unclear whether the health and performance benefits of omega-3 supplementation and weightlifting would extend to the broader population. Still, the health benefits observed would be meaningful, even if isolated from the aspects related to exercise performance. 'These benefits could have a large impact on longevity. While exercise is one of the best ways to reduce the risk of cardiometabolic diseases, omega-3s have also been shown to have a beneficial impact as well. Improvements in lipid profiles could reduce the risk of heart attack and stroke as well as cognitive decline,' said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic, and co-author of ' Regenerative Health,' who wasn't involved in the study. Meanwhile, Kwan adds, 'We do understand that omega-3s have anti-inflammatory benefits and are very important for immune resilience and a general health benefit.' Your body doesn't naturally produce omega-3s, which means they must be obtained from omega-3-rich foods like fatty fish, walnuts, or chia seeds. Omega-3 supplements, typically sold as pills or oils, can help fill the gap for those who don't regularly consume sufficient amounts of omega-3-rich foods. However, experts say food-based sources of omega-3s are generally preferable to seeking out a supplement. 'Health benefits can be linked and achieved by just a healthy diet alone, such as eating fish. This supports an overall healthy diet as well,' said Kwan.
