“High protein diets are bad for your kidneys.”
“Protein dehydrates you.”
“Athletes get plenty of protein in their normal diets.”
“Protein is evil.”
Okay, maybe the last one is an exaggeration; albeit a slight one.

For whatever odd reason, some of the most educated individuals are also some of the most misinformed when it comes to dietary protein. First, let me set the record straight.

There is no evidence that high protein diets (which I’ll operationally define as 2-3 times greater than the ridiculously low RDA) is harmful to otherwise healthy individuals.

(1)There is evidence that in individuals with renal dysfunction may need to consume protein that even exceeds the RDA.

(2)The addition of protein to a sports drink does not dehydrate you and may in fact improve performance and recovery.

(3)Athletes do need more protein than couch potatoes.Protein is not evil. (Sorry, no references).

What the heck is protein anyway?

as glucose serves as the building block of glycogen, so are amino acids, which are the building blocks of proteins. Proteins are arguably the most important component of your cells.

They’re involved in formation of contractile tissue or muscle, they make up a large part of the structural component of cells, they are a part of enzymes, antibodies, blood, etc. You name it, protein is part of it.

The main function of protein is to provide the needed amino acids for maintaining an anabolic (growth) or weight-stable state. However, recent data shows that additional protein promotes recovery and performance during exercise. (3, 4)

How much protein should you consume?

The easiest way to remember how much protein to consume is via the formula – 1 gram of protein per pound of body weight. Hence, a 200 pound individual needs about 200 grams of protein. And don’t be misled by the “carb-Nazis” who pontificate on the impending doom of your kidneys if you consume this much protein. If that were the case, gyms would be littered with strength-power athletes with failing kidneys.

In fact, according to Darryn Willoughby, Ph.D., of the International Society of Sports Nutrition and member of AXL’s Advisory Board, “the hazards of eating a high protein diet are as overblown as a big Texas hairdo. Now if you have damaged kidneys then the work that your kidneys need to perform to eliminate excess nitrogen would make it wise to avoid excess protein. Otherwise, enjoy that Porterhouse.”

Suffice it to say that the RDA of 0.8 grams per kilogram body weight per day is grossly inadequate for anyone whose activity levels exceed that of a La-Z-Boy recliner. Even though muscle protein degradation or breakdown increases during exercise, there is a significant increase in muscle protein synthesis for at least 24 hours after either resistance or endurance exercise. If you are not getting adequate protein during this time, then it would make sense that you probably will not gain lean body mass.

How much protein can I consume at one sitting?

Great question! Unfortunately, the scientific answer isn’t known. But I’ll give you the Midwestern common sense answer. Would your 75 year old grandma and the 250 lb, 25 year old martial arts fighter have the same limitations when it comes to digesting and absorbing protein? Obviously, the fighter needs more protein to assist with recovery and repair of muscles.

In all fairness, there are studies in which levels of 30 grams of protein are fed to subjects; and this amount produces a tremendous rise in blood amino acid levels. I’d imagine that 30 grams of protein per meal is a good starting point. If you eat 30 grams a sitting and you eat 6 times daily, that’s about 180 grams of protein.

For most “normal-weight” individuals, that should suffice. But imagine if you’re a 300 lb football player or bodybuilder? You’d either have to eat more protein per sitting, or just eat more meals. The answer to this problem? Consume meal replacement powders as a protein supplement.

Protein and those with real kidney problems – the other viewpoint
A recent paper discussed two of the National Kidney Foundation Kidney Disease Outcomes Quality Initiative (K/DOQI) clinical practice guidelines for nutrition in chronic renal failure.

These guidelines recommended a dietary protein intake of 1.2 g protein/kg body weight/day for clinically stable maintenance hemodialysis (MHD) patients (Guideline 15) and 1.2 to 1.3 g protein/kg/day for clinically stable chronic peritoneal dialysis (CPD) patients (Guideline 16).

If you do the math, that is roughly 50% to 63% greater than the regular RDA or recommended daily allowance. But I thought eating protein was evil, evil, evil? Maybe not.

Scientists suggest that the possible mechanisms that require these increased protein needs include (a) the substantial quantity of amino acids, peptides, and proteins removed by the dialysis procedure and (b) the protein catabolic or anti-anabolic state caused by the uremic milieu, the inflammatory state, the oxidative and carbonyl stress, and the bio-incompatible dialysis materials to which MHD and CPD patients are exposed. In English, that means these individuals tend to be very catabolic and need to somehow replace the lost amino acids or protein. (2)

Protein types – the slow and the fast!
Cool work from France delineated the concepts of “slow” and “fast” proteins. In fact, this may play a greater role in muscle protein metabolism than the older concepts of biological value.

In essence, there are two proteins that many of us consume, which are digested at different rates (hence, slow and fast). In comparing whey to casein protein, whey is a faster protein, meaning it’s absorbed quickly into the bloodstream and remains elevated for about 3 to 4 hours. On the other hand, casein tends to clot in your stomach and in essence is “timed-released” such that you have significant elevation of blood or plasma amino acids for up to 7 hours.

Why are these distinctions important? First of all, whey is a very anabolic protein. However, inasmuch as you get a quick rise in plasma aminos, you also get quite a bit of oxidation of the protein (i.e. it is used for fuel). Casein however does not promote as much anabolism but is very anti-catabolic (i.e. inhibits protein breakdown). The “net” effect is that if you do a head to head comparison, casein beats whey over the long haul. Does that mean you should dump that bucket of whey into the trash bin? Hell no.

In fact, take advantage of whey’s easy and quick digestion/absorption qualities and consume it as part of your post-workout meal. Casein may be best if consumed as a single meal prior to bed (to sustain plasma aminos throughout the day).(5-9)

Protein and bone health

According to one study, protein intakes do not contribute to the wide variability in calcium absorption efficiency. (10) Or put another way, eating protein probably has no effect on bone mineral content.

Another investigation stated verbatim that “several recent epidemiological studies demonstrate reduced bone density and increased rates of bone loss in individuals habitually consuming low protein diets.” (10-12) So, one might argue that low protein intakes is the culprit. Either way, it would be wise to consume both adequate protein and calcium to maintain lean body mass and reduce body fat.

Adding protein to sports drinks

In a recent study that compared a traditional sports drink (water, carbs, and electrolytes) versus a sports drink that contained added protein, they found that cyclists rode 29% to 40% longer when they consumed the sports drink with protein than the one without.

Also, peak post-exercise plasma CPK (creatine phosphokinase) levels, an indirect measure of muscle damage, was 83% lower after consuming the sports drink plus protein. So don’t believe the baloney about protein dehydrating you (‘cause if it did, these cyclists would not have performed better) or being unimportant during exercise. Even a small amount (~3-6 grams) during exercise might do wonders for you!(3)

The Moral of the Story

Consume 1 gram of protein per pound of body weight daily.
Spread it out over 6 meals.
Protein intake 2-3 times over the RDA is not harmful to your kidneys, bones, or anything else for that matter.
Adding a touch of protein to a sports drink may improve performance and speed up recovery.
Consume “fast” proteins after you exercise and “slow” proteins at the end of the day.
Listen to the Performance Nutrition Show at www.pnshow.com ; download the podcast and keep updated on the newest findings in sports nutrition!

References

Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
Kopple JD. The National Kidney Foundation K/DOQI clinical practice guidelines for dietary protein intake for chronic dialysis patients. Am J Kidney Dis 2001;38:S68-73.
Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc 2004;36:1233-8.
Flakoll PJ, Judy T, Flinn K, Carr C, Flinn S. Postexercise protein supplementation improves health and muscle soreness during basic military training in marine recruits. J Appl Physiol 2004;96:951-6.
Dangin M, Boirie Y, Garcia-Rodenas C, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 2001;280:E340-8.
Beaufrere B, Dangin M, Boirie Y. The ‘fast’ and ’slow’ protein concept. Nestle Nutr Workshop Ser Clin Perform Programme 2000;3:121-31; discussion 131-3.
Boirie Y, Beaufrere B, Ritz P. Energetic cost of protein turnover in healthy elderly humans. Int J Obes Relat Metab Disord 2001;25:601-5.
Boirie Y, Broyer M, Gagnadoux MF, Niaudet P, Bresson JL. Alterations of protein metabolism by metabolic acidosis in children with chronic renal failure. Kidney Int 2000;58:236-41.
Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.
Heaney RP. Dietary protein and phosphorus do not affect calcium absorption. Am J Clin Nutr 2000;72:758-61.
Kerstetter JE, O’Brien KO, Insogna KL. Low protein intake: the impact on calcium and bone homeostasis in humans. J Nutr 2003;133:855S-861S.
Kerstetter JE, O’Brien KO, Insogna KL. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. Am J Clin Nutr 2003;78:584S-592S.

There are many chemicals in the body that determine water’s usage and histamine is one of the key regulators. These chemicals direct the water to the areas in the body with the greatest need. When dehydration is chronic, histamine and other water-regulating chemicals like prostaglandins and kinins are constantly elevated, which leads to symptoms of inflammation such as allergies, asthma, indigestion, and chronic pain. Histamine et al also mediate allergic reactions. The digestive process requires ample water for adequate production of all the necessary secretions of the various organs involved. Cartilage has lots of water in its matrix and the joint space has fluid that needs to be maintained for lubrication and shock absorption. The intervertebral discs also require sufficient water to maintain their structure and one can experience a decrease in height at the end of the day when dehydrated.

Most mid-afternoon energy slumps can be attributed to dehydration and reaching for a glass of water or two in the afternoon is a much healthier alternative to coffee or soda stimulants. The immune system will also be depressed when it lacks water, so we are much more likely to catch a cold or the flu when we are weakened by dehydration. Headaches are another common symptom caused by the dilation of the blood vessels in the brain when it does not have enough water to maintain its function. Adequate circulation (i.e. volume and concentration of blood) to all body parts is one of the more simplistic yet critical functions that water plays for the delivery and removal of all nutrients and wastes to the cells. Adequate fluid levels also maintain body temperature.

Urine and sweat are the most common ways that we lose body fluid but respiration is also responsible for a significant amount of “insensible” loss, especially in dry climates, so monitor your fluid intake based on where you live and your activity level. With age, our water-regulating systems are not as efficient so it becomes more important to ensure adequate water and electrolyte balance.

Thirst is considered a warning of dangerously low levels of water and not the first indicator of a normal need for rehydration. Don’t wait for a dry mouth to tell you when to drink and top up regularly throughout the day or especially if you experience any of the symptoms mentioned in this article. Water is an essential nutrient for our bodies and should be consumed in regular amounts, however, it is not a substitute for proper medical care of your symptoms. The quality of the water consumed is also an important issue that deserves an article of its own. In the meantime, be sure that the water you consume is clean and filtered and avoid bottled water, which can leach chemicals into the water and is hard on the environment. The ideal temperature of water is room temperature in most situations; during athletic performance it is often helpful to have cooler water (not ice-cold) to help create a gradient for rapid absorption.

The importance of drinking enough water cannot be overemphasized since water regulates all the body’s functions by controlling the distribution of the body’s chemicals and their activity level.

Menopausal women who have ovaries, which no longer produce the estrogen they once did, may benefit from this hormonal boost.

It’s all a matter of moderation and suitability. Excess intake of soy can have adverse hormonal effects involving the reproductive organs and the thyroid. Soy decreases testosterone so men may experience low libido and decreased sperm count. Women may experience an array of symptoms since the thyroid gland will also be affected. When there is too much soy in the system, a woman may complain of fatigue, low libido, heavy menstrual flow, cramping, infertility, depression, hair loss, dry skin and weight gain. It is the genistein that has been blamed for the “irreversible damage” to the enzyme that synthesizes thyroid hormone.

The processing of soy also makes it a less than desirable food item since the process involves chemicals, such as aluminum, high heat and pressure, robbing it of nutrients it may have had. The high temperature denatures the protein so that it is virtually useless as a protein source. Some people even refer to soy as an anti-nutrient since it contains protease inhibitors, phytates, saponins, isoflavones which interfere with nutrient digestion, mineral absorption, and the immune system.

Phytic acid, from the hull, is the part that blocks mineral absorption especially calcium, magnesium, copper, iron and zinc. Unfortunately, cooking soy does not deactivate the phytates like it does for other foods that are high in phytic acid. Other vitamins actually increase their requirements when soy is consumed, such as Vitamins E, K, D and B12.

Trypsin is an enzyme that is responsible for the breakdown of proteins and this action is blocked by soy. When proteins are not completely broken down they tend to putrefy in the gut leading to a host of GI symptoms. Research has also shown that when trypsin is continuously inhibited that the pancreas is prone to pathologies, including cancer.

Soy also contains a substance that promotes red blood cells to clot and together with trypsin, this dynamic duo has been shown to inhibit growth. Fermenting soy products inactivates these harmful effects.

It is also important to note that there are many hidden sources of soy including margarine, ice cream, pastas, bread, chips, cereals, canned tuna, fast-food burgers and vegetable oil.

For more information about the deception of the soy industry, read the book, The Whole Soy Story, By Kaayla Daniel. She claims that a safe level of soy is less than 36 g a day, which is similar to what is eaten in Japan, the country with the highest soy consumption. (As a comparison, a cup of tofu weighs 252 g.)

OK, so let’s finish with saying something positive about soy. Did you know that soy has the potential to be a plant-based renewable resource that could replace petroleum-based plastics and fuels? Now that’s good news for our children!

3. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include :

Broccoli
Lettuce
Cabbage
Cauliflower
Mushrooms
Green beans
Onions
Asparagus
Cucumber
Spinach
All forms of peppers
Zucchini
Cauliflower

4. The darker the fruit, the better it is for you. Dark fruits tend to have very thin skin, (hence they need to produce more anti-oxidants to protect themselves from the sun). That is why darker fruits are great anti-inflammatory foods. Bananas have thick skins therefore they have lower anti-oxidants contents.

5. The darker the fruit, the better it is for you, part II. The darker the fruit, the lower the glycemic load. Again, compare berries, and cherries to bananas and pineapple. Of course, this applies to fruits in their natural state; when grapes become raisins, their glycemic index goes up because of dehydration of the fruit.

6. Replace grains with greens in sandwiches. This one is promoted by Jonny Bowden, author Living The Low Carb Life: Instead of using bread, use dark leafy greens to wrap the meat. It will slow down the glycemic index and help shift in your favor the acid/alkaline base.

7. Limit fructose intake. Even though fruits are great foods loaded with nutrients, they also contain fructose. Fructose in too high quantities can slow down thyroid function and increase glycation. Glycation in layman’s term is browning, like the browning that makes crust in bread. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule and creating Advance Glycosylation End-products (AGE’s). If you want to see protein cross linking in action, cut an apple in half and watch it turn yellow! Very few people realize that glucose can go through oxidation. Why is the worst glycation agent fructose? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells. Therefore, it lingers around and wreaks metabolic havoc. As nutrition expert Robert Crayhon would say: fructose is like the guest that won’t go home once the party is over. Crayhon recommends that the average American should eat no more than 5-10 grams of fructose a day! For very active individuals, 20 grams of fructose should be the maximum intake.

One of the worst sources of glycating fructose are the weight loss bars containing high fructose corn syrup, like the ones sold by a famous Texan verbally abusive lawyer turned weight loss guru.

To check for glycation levels, ask your doctor to measure the concentration of glycated hemoglobin in your blood. In England, a study revealed that this is one of the best measured tests able to predict mortality. Far better than cholesterol, blood pressure and body mass index.

8. The best time to load up in carbs is the first 10 minutes following your workout. Since insulin sensitivity is at its highest after the workout, this is the time to take in your carbs to maximize muscle mass gains. Originally based on the research that was available at the time, I typically recommended 2 g/Kg of bodyweight. Over the years, after being exposed to more research and discussing it with my colleagues, I have come to the conclusion that it should be a reflection of the training volume for the training session. The greater the number of reps per training unit, the greater the carbohydrate intake. Of course, one can assume that all reps are equal. A squatting or deadlifting rep is more demanding than a curling or triceps extension rep. By the same token, 3 reps slow tempo squats has different caloric demand than 3 reps in the power clean. As a general rule, I would recommend the following carbohydrate intake based on training volume for a given workout:

12-72 reps per workout : 0.6 g/Kg/LBM
73-200 reps per workout : 0.8 g/kg/LBM
200-360 reps per workout : 1.0 g/kg/LBM
360-450 reps per workout : 1.2 g/kg/LBM
Regarding the source of carbohydrates post-workout, I have experimented with various sources, I like using fruit juices with a high glycemic index (i.e. pineapple, grape) to provide 30-40% of the carbs, the rest of the carbs coming from carb powders ranging from dextrose to various types of malto-dextrin. For variety sake, I will use different types of juice like a berry blend. You can also any type of mushy fruit like bananas or peaches. For seriously underweight athletes, I may use pineapple and/or corn flakes to drive the glycemic index upwards. Instead of using maltodextrin, you can also use dessicated honey.

9. Use insulin sensitivity supplements with high-carb post workout meals. Nutrients like taurine, arginine, magnesium, R-form alpha lipoic acid etc.. will help dispose of glucose to muscle cells instead of fat cells.

10. Add protein to your post-workout carb intake. Using 15 g of protein for every 50 lbs of bodyweight, will increase glycogen storage by as much as 40%

It is also important to note that not all reactions to food are allergies and these reactions will also not be discussed here. For example, the pain, bloating and gas experienced after eating dairy in a lactase deficient individual, or the headaches from cheese, wine, or chocolate.

For the body to handle the irritating nature of food, the intestinal lining must be intact and proper digestion and absorption must occur. Not only does the gut have to process a large quantity of food daily but it must also handle a wide variety of compounds in the food. When food is not broken down completely, the local immune system does not recognize the particles as being safe and mounts an attack.

The gut wall is the barrier that prevents these particles from entering into the blood so it must be healthy (i.e. no holes or leaks). The gut’s immune system is quite extensive since it must protect every square millimeter of the wall in order to prevent invasion. The gut is actually the largest immune organ because of this important role it plays.

“Invaders” that get through the barrier could potentially lodge anywhere in the body, therefore, many symptoms and conditions can be attributed to food allergies. The symptoms may not appear for 3 days so it is difficult to identify the suspect food without testing. Possible symptoms include: irritable bowel syndrome, headaches, fatigue, eczema, ear infections, sinusitis, arthritis, and attention deficit disorder. This list is far from complete and symptoms may be much more subtle or more severe.

The immune response is a constant challenge that the gut must face in order to mount a sufficient local response to prevent an allergic reaction and yet it doesn’t want to overreact so that the normal cells, which maintain the barrier and do the digesting, are not harmed. If the immune system is stimulated too often or by a massive exposure to irritants, the gut will be more permeable and allow “invaders” into the blood.

Some foods are simply more irritating than others and we find that more people are allergic to these than others. For example, peanuts, shellfish, strawberries, chocolate, wheat, eggs and dairy are some of the more antigenic (irritating) foods, whereas rice is not that antigenic. This does not mean that everyone who has allergies is sensitive to the more antigenic ones or that rice can never be an allergen for someone, just that some foods present more of a challenge to the body than others. Allergy testing is useful for almost anyone who is looking to optimize health since we may not be aware how much certain foods are affecting us. We recommend the blood test that looks at the IgG and IgE antibodies. An elimination and reintroduction diet is an excellent way to determine allergies but it takes time, discipline and attention to detail.

Glutamine
Intestinal Repair Complex by BioGenesis
Perma-clear by Thorne
Similase by Tyler

The primary ingredient of this protocol is glutamine and it is found in 3 of the products. The reason for the high dose is to ensure that all the cells of the intestines have sufficient fuel. Glutamine is the number one source of energy for these cells, which expend large quantities of it in the process of digestion and absorption. In fact we have an entirely new lining of our gut every 3 days because these cells work hard then new ones replace the old ones (as a comparison, your bones take 7 years to accomplish the equivalent turnover.) Glutamine supports this growth, repair and rapid turnover of these cells.

The integrity of these mucosal cells is of utmost importance in allergy treatment and prevention. If these cells are permeable they will allow the passage of partially digested compounds into the body to which the body will react.

Not only does glutamine provide fuel to the intestinal walls, it also supports the function of the pancreas, liver and kidneys, which are essential organs for digestion and elimination. In times of stress (eating a food allergen is a stress) the body can’t make enough glutamine.

The Intestinal Repair Complex has glutamine and a variety of other nutrients to provide a unique blend of compounds to restore the gut wall. It contains licorice, marshmallow, slippery elm, okra and cat’s claw which soothe the mucosal tissue and help create sufficient mucus as a protective barrier. The body must make a pint of mucus a day for optimal function. It also contains MSM, aloe leaf and butyric acid which protect the mucosa and enhance structure and function of gut cells. Vitamins and minerals are added to provide anti-oxidants and to help the production of antibodies. They have also added butyric acid as a fuel source specifically for the colon. Mucin is a glycoprotein they added to protect the gut wall and aid the local immune system by binding the antigens (foreign invaders) and escorting them out of the body. It is a powder that is mixed in water and taken 4/day.

Perma Clear is capsules that contain glutamine, N-acetyl glucosamine for enhanced mucus production, quercetin chalcone, which acts as an anti-inflammatory and an antioxidant and probiotics to restore the normal gut flora and to increase the gut immune system activity. The ginger also serves as an anti-inflammatory.

Similase is a blend of digestive enzymes to ensure that the foods are broken down to small enough components for healthy absorption. If the pancreas does not produce enough enzymes, then carbohydrates will ferment and proteins will putrefy and either of these processes will increase bloating and gas and the possibility of inflammation and allergic reactions.

The above is our standard protocol, however, we will interchange products based on individual patient requirements.

This statement might seem peculiar, but it is true. I’ve worked with countless athletes who seem to do everything right with their diet and training but make little or no progress in the gym. Their problem can often be traced to low levels of stomach acids, a condition known as hypochlorhydria.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food.

The Acid Test

In our land of abundance, it is hard to imagine that our body’s cells could be starving, especially when we consume high-quality food in sufficient quantities. Yet many of our affluent habits prohibit us from properly digesting our food, leaving our cells weak from undernourishment.

If there is insufficient hydrochloric acid (HCl), proteins will pass into the intestine and putrefy instead of being digested. In addition, carbohydrates will also be left to ferment without adequate digestive enzymes from the pancreas. Fat digestion is also dependent on the acid’s influence on the pancreas to secrete lipase and the gall bladder to secrete bile. Poor digestion of these macronutrients means poor absorption of our basic energy sources.

Low stomach acid prevents adequate absorption of essential minerals such as zinc, manganese and calcium because they cannot be ionized for proper absorption. Cruciferous vegetables are known for their estrogen-detoxification properties through the production of Diindolylmethane from Indole 3C, but this extraction cannot occur without an adequate amount of stomach acid.

Low stomach acid also puts you at an increased risk of food poisoning since you are missing your primary defense against bacterial organisms. It has been shown that the drugs that inhibit stomach acid, such as Prilosec and Tagamet, can cause an increase in stomach bacteria and inflammation.

Undiagnosed low stomach acid is linked to various neurological disorders such as dementia and Alzheimer’s because those ailments are linked to folic acid and B12 status (i.e. no stomach acid, no folic acid and B12 absorption.) In effect, you could go senile just from low stomach acid. Here are a few of the symptoms of low stomach acid:

belching or gas within one hour of a meal
bloating and fullness shortly after eating
bad breath
loss of taste for meat
nausea after taking supplements
brittle fingernails
undigested food in stool
foul-smelling stools
stomach pain
desire to skip meals
estrogen buildup
acne rosacea
depression

The Growing Epidemic of Low HCl

After taking numerous functional medicine seminars from digestion experts such as Dr. Nigel Plummer, PhD, from Wales; and Dr. Jeff Baker, NMD, from North Carolina, I realized how important it is to monitor stomach acid. In Wales alone, it is estimated that over 40 percent of the adult population is deficient in hydrochloric acid. In the USA, many experts estimate the deficiency also to be in the range of 40 to 50 percent. Some gastroenterologists are now advancing that it is today’s most under-diagnosed ailment.

Over the last four years at my training centers, we have been doing stomach acid challenge tests routinely. In this time I have yet to see a single successful male over the age of 40 with normal stomach acid levels. Actually some of them are actually achloridic, which means that they make almost no stomach acid.

There are many reasons for low stomach acid, such as B vitamin deficiency, excess carbohydrate consumption, hypothyroidism, food sensitivities, H. Pylori infection, soda consumption and aging. But the most common cause of low stomach acid is actually stress. Stress experts estimate that we now have 100 times more stress than our grandfathers did.

How do you test for low HCl? Here are a few ways:

From your blood chemistry screen values, or by a urine test
A string test where you swallow a string in order to measure your stomach pH – not a pleasant test, incidentally
An examination of the reflex point on your abdomen, an inch below the bottom of the breastbone on the edge of the left rib cage
Presence of a zinc deficiency; an insufficient amount of this mineral is associated with hypochlorhydria
Presence of vertical ridges on your nails
Stool testing
Amino acid profile tests
Finally, there is a simple test you can do at home, but I suggest you talk to a physician qualified in nutritional medicine before you try it. Nutritionally-oriented physicians often prescribe this test along with a zinc challenge test. It requires a bottle of Betaine HCl, at 200 mg potency per capsule. Here is how it is performed:

Step 1 – Have a high-protein solid meal (no shakes). Let’s say for illustration purposes a 12-ounce steak and vegetables.
Step 2 – Eat half the protein, roughly 6 ounces of the steak.
Step 3 – Swallow a 200mg capsule of HCL.
Step 4 – Eat the other half of the steak and the vegetables.
Step 5 – Wait 15 minutes.
Step 6 – If your stomach acid is normal, you will feel like you just drank a hot cup of tea. If you feel nothing, you need HCl as a supplement. So what do you do next? At every meal repeat steps 1 to 6, upping the dose one capsule per meal until you feel the burning sensation. So if it takes five meals to get a burning sensation, you need on average four capsules per meal. If you get to seven capsules and you have no burning, stop the test – you are achloridic!

At our Phoenix center alone we have been doing over 250 tests a year for the last four years. In that time, I have never seen one person not need at least one capsule; the average person tested could feel it after five capsules. You are getting better when you start feeling a burn at your initial determined dosage. For example, if you found that five capsules was your initial need, you may find that three days later it starts to burn, so then you would cut back to four capsules with a typical high-protein solid meal. And so on.

Most people achieve normal levels within eight weeks even when they start at seven capsules, but some individuals take as much as 18 months. I have two clients who need two caps a day permanently. Why? Because neither one will ever escape their stress levels – one of them is a real estate mogul, and the other is a highly accomplished author.
Once you go off HCL, it is suggested by most functional medicine experts to take 2g of histidine a day for eight weeks to support HCl production. (Great Smokies Laboratories offers a battery of tests that determine proper digestion. They are very helpful; have your physician contact their technical help line, if necessary.) Take a great multivitamin formula once a day upon engaging in HCl therapy, as it will accelerate the healing. Make sure that your HCl product also contains the probiotic pepsin and the digestive enzymes papain and pancreatin, as they have a synergistic effect with HCl therapy. (Note: You can acquire my version of this product by contacting Judith@CharlesPoliquin.com . )

One of the most common positive effects our clients get from HCl therapy is enhanced sleep. Why? Because they are finally absorbing the supplemental magnesium they have been taking. Minerals need an electric charge to be absorbed. You need sufficient HCl to provide that charge to the minerals. I had a client, a former Olympian in bobsleigh and former national weightlifting team member, go from an erratic four hours of sleep each night to a sound eight hours after three days of HCl supplementation.

In addition to the above HCl protocols, here are a few other suggestions to normalize your stomach acid levels. First, avoid carbonated drinks. Second, avoid all-you-can-eat buffets, as they are America’s leading source of food-borne pathogens. Finally, there are numerous herbs that can contribute to raising HCl, such as gentian, peppermint and ginger, but be aware that very few controlled studies exist on this topic.

Over the last four years, I have been amazed how a correction in HCl deficiency has led to not only dramatic improvements in physique and strength but also improvements in a variety of health parameters. Interestingly enough, in strength-trained individuals those improvements are often associated with gains of 15 to 18 pounds of lean body mass within two months! Why? They are now absorbing proteins and minerals.

If you suspect that you are low in stomach acid, you must address this issue with the utmost importance. You cannot make adequate use of your food or your supplements if you cannot break them down for proper absorption. It’s true that not only are you what you eat, you are what you assimilate!

by Dr. Jonny Bowden

We already know about the link between soda drinking and obesity. But diet soda? Yup. Two years ago, a study at the University of Texas Health Science Center found that there was a 41% increase in the risk for being overweight for every single can of diet soda a person consumed daily.

And brand new research published July 31 in the medical journal Circulation shows that people who drink more than one soda a day- whether it’s regular or diet- have an almost 50% increased risk for metabolic syndrome, which doubles their risk for heart disease and diabetes.

But how can something with no calories increase the risk for obesity and heart disease?

There are several possible ways.

First the obesity connection. My own theory is that the sweet taste works in the brain to create a conditioned response, and the body responds as it usually does to normal sugar- with insulin, the fat storing hormone. Those circuits in the brain are pretty primitive and ancient, and they can’t immediately distinguish chemical fakery- as far as your brain is concerned, sweet means sugar. It’s entirely possible that physiologically, you would respond to aspartame in the same way as you would to table sugar. It’s only a theory, but it makes sense.

Second, sugar creates it’s own cravings. Just as a taste of rum creates an unstoppable craving in an alcoholic, it’s entirely possible that the taste of sweet- even if it’s fake- creates the same cascade of cravings in a carb addict that regular sugar does, leading to overeating and binging and all the rest of the reasons people put on weight.

Third, many people think that by drinking diet beverages they’re “saving” calories and they subconsciously allow themselves to eat more, figuring it’s not doing as much harm because overall their meal has less calories since they’re drinking a diet drink. The diet drink gives them subconscious “permission” to eat more. This isn’t conscious, but it’s totally real.

Then there’s the heart disease connection. Aspartame is primarily made from three ingredients- aspartic acid, phenylalanine and methanol. Methanol- an alcohol- breaks down in the body to formaldehyde, a poison if there ever was one. Apologists for aspartame say that it doesn’t create enough formaldehyde in the body to make a difference or cause any damage, but I’m not so sure. Exposing children to formaldehyde levels as low as .75 mg daily for several months has been shown to cause gradual toxicity. Plus, diet soda is frequently stored in hot warehouses, causing breakdown that went undetected in the original safety studies that looked at “ideal” conditions.

The bottom line: Soda is bad news, whether regular or diet. Period