The Bottom Line On Creatine And The Kidneys
At the end of the day, the inception of this myth was caused by a poorly understood link between amino acids and the kidneys.
The perpetuation was likely due to the nature of there being a false positive, unnecessary prudence and caution, all topped off by the if its too good to be true, it usually is mentality ironically not paying attention to the usually in that saying.
Excluding some potential stomach ache and diarrhea that comes from taking too much creatine at once, usually with inadequate fluids, there are no proven or well established harms of this dietary supplement.
In other words, a mountain of evidence shows that taking creatine isnt going to damage your kidneys as long as youre otherwise healthy. And it probably wont hurt your kidneys even if youre unhealthy.
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What Is Whey Protein
Whey protein is a popular fitness and dietary supplement.
Its made from whey, which is the liquid that separates from milk during the cheese-making process. The whey is then filtered, refined and spray-dried into whey protein powder.
There are three main types of whey protein. The key difference between them is how they are processed .
- Whey protein concentrate: Contains roughly 7080% protein. Its the most common type of whey protein and has more lactose, fat and minerals from milk.
- Whey protein isolate: Contains 90% protein or more. Its more refined and has less lactose and fat, but it also contains fewer beneficial minerals.
- Whey protein hydrolysate: This form is pre-digested, allowing your body to absorb it faster.
Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight.
Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism .
Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Your body cannot make essential amino acids, so its important to get enough of them from your diet.
You can take whey protein simply by mixing it with water or a liquid of your choice.
Despite its health benefits, some people are concerned about its safety.
That said, whey protein is safe for most people and a convenient way to increase your protein intake.
Learn From My Stupidity Re: Protein Shakes And Kidney Stones
Don’t be me and fail to drink enough water while consuming large amounts of whey protein shakes. I ended up in urgent care yesterday from peeing blood and passed a kidney stone at the ripe age of 29. I started my gaining journey seriously about 45 days ago and went straight to consuming about 5 scoops of ON protein per day / every day in shakes and clearly not drinking enough water to compensate. Doctor told me to temporarily halt the protein powder intake.
So learn from me folks and consider tapering up your whey protein intake if you are just starting out and make sure to drink a ton of water. I was getting “full” of liquid from the shakes and ignoring my water bottle after lunch. Got lucky and didn’t have to have surgery to remove the stone but my doctor said that could have easily happened.
Edit since this got traction: I was drinking less than half a gallon of water a day. Don’t misread the post, the major issue here is dehydration combined with the abrupt change in diet . This is all readily available info on Mayo clinic As Mythical Strength points out, just drink water and avoid letting shakes be your major source of hydration like I was stupid enough to do. Shakes were an easy cheat method for me to get most of my calories and protein for the day but I am moving to getting my macros from conventional solid protein sources like chicken and salmon.
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Protein Intake And Kidney Function
So, can high protein diets cause kidney damage?
Not according to the evidence.
Although it was theorized that long-term high protein consumption would cause side effects, clinical trials on human participants do not support this hypothesis.
In recent years, there have been several studies that investigated this issue, and they all show no link between protein intake and adverse markers of kidney health.
However, some studies suggest that keeping protein intake at a moderate level may help people with pre-existing kidney disease .
What Foods Are Rich In Protein
Except for isolated fats and sugars, almost every food contains protein.
Among these, those with the highest protein density are predominantly animal foods.
While animal foods tend to be the best sources of protein, a few plant foods can be high in the macronutrient too .
The following foods are the most concentrated sources of dietary protein
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Does The Type Of Protein I Consume Matter
Personally, I am an advocate of whole food over protein powders. This is how I eat and how I train my clients. I only use powders for convenience or quick substitutes for the clients who have crazy schedules. I believe that the less processed something is, the better it is for your body. With that said, Ill briefly touch on the differences.
Protein And Body Weight Reduction
Clients seeking weight loss frequently choose a low-carb, high-protein diet. When people are successful, they often believe that the lack of carbohydrates in their daily calories is the reason for their success. Meeting the proper protein needs, on the other hand, has two advantages. The first is that protein ingestion suppresses the appetite of the customer.
Protein calories take longer to break down than carbohydrate and fat calories. As a result, when clients consume a diet rich in high-quality proteins, they will feel fuller for longer. The term spontaneous reduction in calorie intake refers to this type of hunger decrease. All it implies for your customer is that they will feel satisfied for longer, making them less likely to eat and snack at inappropriate times.
Protein is required for the maintenance and increase of lean mass, as previously stated. Because muscle consumes more calories than fat to survive, clients with more muscular tissue have a greater resting metabolic rate. More calories are expended each day when your resting metabolic rate is greater. More calories burnt equals more weight lost, according to basic weight reduction principles. This is the second reason why daily protein consumption is critical for body fat loss.
You probably already know some of this, but youll need to be able to persuade your customers and anyone who seeks fitness and nutrition guidance from you. Explain why its critical to get enough high-quality protein:
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What Is The Most Important Factor To Prevent Kidney Stone Formation
One of the best things you can do to avoid kidney stones is to drink plenty of water every day. This will help make sure that you urinate frequently to avoid any build up of calcium or uric acid.
Don’t underestimate your sweat! Saunas, hot yoga and heavy exercise may sound good for your health, but they also may lead to kidney stones. Why? Loss of water through sweating whether due to these activities or just the heat of summer may lead to less urine production. The more you sweat, the less you will urinate, which allows stone-causing minerals to settle and deposit in the kidneys and urinary tract.
Hydrate with water. Be sure to keep well hydrated, especially when doing exercise or activities that cause a lot of sweating. You should drink 2-3 quarts of liquid or 8-12 cups per day to produce a good amount of urine. Speak with a healthcare professional about the right amount of water that’s best for you. Try to avoid sodas , sweetened iced tea and grapefruit juice.
How Does Oxalate Intake Affect Kidney Stones
Oxalate is found in a lot of different foods.
Its also found in calcium-oxalate kidney stones. If there is too much oxalate in a kidney, along with other conditions , it can form stones with calcium.
Oxalate can also interfere with the absorption of calcium .
This is the big reason that people are often skeptical of vegan protein powders.
Why? Because certain plant foods are really high in oxalate. Spinach, beets, and sweet potatoes to name a few.
Some plant foods are high in oxalate, and we know that oxalate is a main part of certain kidney stones. Its reasonable to be at least have questions about this.
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Can Meal Replacement Protein Drinks Cause Kidney Stones
November 19, 2019 by Post
Meal replacement shakes contain large amounts of protein,as well as other vitamins and minerals that are needed for your body to thrive.Depending on many factors, including the ingredients on how the proteins aredelivered, you can find out that you may develop a kidney stone if you drinkthem way too much and arent getting the proper hydration you need, and if youarent at least eating something else throughout the day meal-wise in order tohelp your body avoid this issue. In this guide, well explain how to avoidgetting kidney stones, and how meal replacement shakes can causekidney stones if you arent careful with them.
If You Get Too MuchProtein
If youre getting larger amounts of protein fromsupplements like whey, and you already have a pre-existing condition, you mayput yourself at more of a risk than the average user of a protein shake whodoesnt have any health problems. Therefore, if you want to ensure that youregetting a good amount of protein and not overdo it if you do have any problems,try limiting your shakes to one a day, or every other day starting out toensure that you are getting the most out of it.
Too Much Calcium
Health Effects Of Protein Intake In Healthy Adults: A Systematic Literature Review
This systematic review analyzed the existing literature on protein intake and a range of different health conditions .
Regarding kidney health, the review found that there is inconclusive evidence that a higher protein intake can affect kidney function.
Among the notable points from this study was the findings of the European Food Safety Authority .
This food safety organization published their findings on protein intake and kidney health in 2012. Markedly, the EFSA deemed that there is insufficient evidence available to justify an upper level of protein intake for optimal kidney function.
On the negative side, this systematic review did find an association between kidney function decline and high protein intake in people with kidney disease.
Overall, the studys position is that there is no conclusive evidence to suggest that high protein diets cause harm.
However, the researchers do stress that they cant rule out high protein intake affecting kidney function in the long term since this research doesnt yet exist.
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Cut Out Foods That Contain Oxalate And Phosphate
Both of these chemicals can contribute to the formation of stones. Oxalate is found in beets, tea, rhubarb, spinach, and unfortunately, chocolate. If you consume these items, do so in moderation. Phosphate can be found in colas. To prevent kidney stones, cut down or eliminate your consumption of these drinks, and opt for water instead.
If you have any questions about kidney stones, contact Dr. Scott Miller or call at 705-5201.
Types Of Kidney Stones
There are four main types of stones:
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Protein Shakes Vs Meal Replacement Shakes
At this point, it is worth clarifying that there is a distinctive difference between protein shakes and meal replacement shakes.
Simply put, meal replacement shakes are meant to substitute regular meals, with a lot less calorie intake. They can be of great help in losing weight. These shakes contain a healthy amount of protein, whose primary function is to manage your appetite and make you feel full.
Protein shakes are a bit different. Their primary purpose is to add more protein to your body. They are not a substitute for regular meals, and often people who drink protein shakes do so in addition to consuming a healthy amount of solid food.
We have attempted to illustrate the difference between these two shakes in the table below:
|Protein Shakes||Meal Replacement Shakes|
|They are usually consumed as a supplement either before or after a workout .||They are usually consumed once or twice per day as a lower-calorie substitute for regular meals.|
|These shakes can contain up to 25 grams per drink. They do not contain vitamins and minerals.||These shakes contain a relatively lower amount of protein. They contain enough vitamins and minerals.|
|The primary purpose of these drinks is to repair and build muscle.||The primary purpose of these drinks is to help one lose or maintain weight in a healthy way.|
Why Do Doctors Examine The Contents Of The Stone
There are four types of stones. Studying the stone can help understand why you have it and how to reduce the risk of further stones. The most common type of stone contains calcium. Calcium is a normal part of a healthy diet. The kidney usually removes extra calcium that the body doesn’t need. Often people with stones keep too much calcium. This calcium combines with waste products like oxalate to form a stone. The most common combination is called calcium oxalate.
Less common types of stones are: Infection-related stones, containing magnesium and ammonia called struvite stones and stones formed from monosodium urate crystals, called uric acid stones, which might be related to obesity and dietary factors. The rarest type of stone is a cvstine stone that tends to run in families.
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Can Children Get Kidney Stones
Kidney stones are found in children as young as 5 years. In fact, this problem is so common in children that some hospitals conduct ‘stone’ clinics for pediatric patients. The increase in the United States has been attributed to several factors, mostly related to food choices. The two most important reasons are not drinking enough fluids and eating foods that are high in salt. Kids should eat less salty potato chips and French fries. There are other salty foods: sandwich meats, canned soups, packaged meals, and even some sports drinks. Sodas and other sweetened beverages can also increase the risk of stones if they contain high fructose corn syrup.
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Meta Analyses Up To 2011
Fenton has performed what appears to be a rigorous screening of available balance studiesconcerning the effects of acid loads and protein intake. She culled out eight studies that met the criteria used by the Institute of Medicine in their assessment of dietary requirements for calcium and vitamin D. Her dataset is not presently available to me but I have replotted her summary data in a manner I find ideal for this site.
The abbreviated names refer to her Table 2 in the reference. The data I extracted and plotted are here.
Change in calcium balance does not vary importantly with change in protein intake nor at all with change in net acid excretion from the protein amounts and types . There is perhaps a slight inverse relationship between change in balance and change in urine calcium and, as in less curated studies shown above, a marked direct relationship between urine calcium and NAE .
The only way balance can be indifferent to change in NAE and yet inverse on urine calcium which is itself dependent on NAE is that changes of intestinal calcium absorption make up the difference from calcium lost in the urine. One presumes this but proof may be beyond the resolution of calcium absorption measurements.
Does The Type Of Kidney Stone I Had Affect Food Choices I Should Make
Yes. If you have already had kidney stones, ask your health care professional which type of kidney stone you had. Based on the type of kidney stone you had, you may be able to prevent kidney stones by making changes in how much sodium, animal protein, calcium, or oxalate is in the food you eat.
You may need to change what you eat and drink for these types of kidney stones:
A dietitian who specializes in kidney stone prevention can help you plan meals to prevent kidney stones.
Who Gets Kidney Stones
About 1 in 10 people will experience a kidney stone at some point during their lifetime, and men are about twice as likely as women. Kidney stones generally occur after age 30, although its possible for a younger person to have one as well. Once youve had a kidney stone, youre at a significantly higher risk for future stones.
The tendency to form kidney stones tends to run in families, so if your parents or siblings have had stones, you may be at increased risk. Whether or not you have a family history of stones, though, certain dietary habits can increase or reduce your risk.
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