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Larger amounts of protein in the diet are associated with an increase in calcium in the urine. Therefore, it was suspected that protein could damage bones. But is that true? 🤔
There are 2 possible explanations for the calcium phenomenon:
1. When protein is metabolized, strong acids are formed and the body therefore relies on calcium phosphate reserves in the bones to buffer these acids. In this case, the released negatively charged phosphate ion serves as a buffer for the acid (= positively charged hydrogen ions). The positively charged calcium ion, which was previously attached to the calcium phosphate, is excreted in the urine.💧
2. Most studies that have examined protein intake and calcium excretion cite dairy products as a source of protein. Since dairy products are rich in calcium, the higher calcium content in urine is believed to reflect the higher calcium absorption in the intestine due to increased consumption (i.e. more calcium absorption => more calcium absorption => more calcium excretion). 🥛🔄
What more recent studies show us today is that protein in food actually promotes calcium absorption into the body, and absorbed calcium that the body does not need leaves the body through the urine. Thus, with increased absorption of calcium through protein, the bottom line is that there is an increased retention of calcium in the body - good for the bones 🦴.
Science now assumes that a protein intake of up to 1.5 g/kg body weight has a positive rather than negative effect on bone growth. Higher protein intake may delay bone loss, and a high-protein diet may even somewhat suppress the decline in bone mineral density that occurs specifically with weight loss. Overall, current evidence suggests that the effect of protein on bones is neutral to beneficial. 💪📈
On the other hand, low-protein diets have been shown to have a negative impact on bone health and are even associated with a higher risk of hip fractures. ⚠️
Conclusion: A protein intake of 1.5 g/kg body weight has a positive effect on the bones. However, if you eat more than this amount, you should ensure a high alkaline intake through vegetables and fruit or focus on plant-based protein sources, as these have a less acid-forming effect in the body. In this way, possible long-term negative effects on the bones caused by excessive acid load can be prevented. 🥦🍎
