PROTEIN SEEMS TO BE EVERWHERE, in bars, shakes, specialized high-protein diets (such as Atkins or Zone), and powders. I have seen protein product makers claim that added protein can help with weight loss, cut your appetite, and help you to build muscle. Today we look at fine-tuning your protein intake.
I recently wrote about sarcopenia:
https://newcancerinfo.com/wp-admin/post.php?post=11222&action=edit&calypsoify=1
I explained how sarcopenia, or the decrease of skeletal muscle tissue with age, is an important cause of the functional decline and independence loss in older adults. Sarcopenia means “lack of flesh.”
I also shared that muscle mass decreases progressively by approximately three percent each decade after age 30. And that this involuntary loss of muscle mass accelerates after age 60? We lose upwards of half of our muscle mass by our eighth decade of life.
But can you get too much protein?
The value of protein
Protein is essential for health, with the substance in everything from your muscles and tissues to your hair, skin, and bones. Protein is central to processes that fuel energy.
Let’s get more practical.
- Protein can help with weight loss. Numerous studies show that high protein consumption is associated with weight loss and metabolic health. Moreover, sufficient protein intake can help you dodge muscle loss while shedding pounds.
- Protein can help us fight off infection and illness. The substance helps make antibodies, stave off infections, and helps to keep our cells healthy.
- Protein helps build muscles. Because protein is a building block of muscles, getting adequate protein can help you keep muscle mass and promote muscle growth after resistance (strength) training.
- Protein is good for your bones. Most studies with long follow-ups show that protein improves bone health. Those who consume more protein tend to maintain bone mass better with aging, lowering their risk of bone loss. Sufficient protein also appears to reduce the odds of post-menopausal bone breaks.
- Protein may lower your blood pressure. One systematic review of 40 clinical trials discovered that higher protein consumption appeared to be associated with lower blood pressure. More specifically, systolic (the top number of a reading) decreased by an average of 1.76 mm Hg and diastolic blood pressure (the bottom number) by 1.15 mm Hg.
- Protein may drop your LDL (so-called bad) cholesterol and triglycerides. The OmniHeart Randomized Trial concluded that “in the setting of a healthful diet, partial substitution of carbohydrate with either protein or monounsaturated fat can further lower blood pressure, improve lipid levels, and reduce estimated cardiovascular risk.”
- Protein can drop your hunger levels. University of Washington (USA) researchers report that increasing protein intake from 15 to 30 percent of calories appeared associated with consuming 441 fewer calories daily (among women who did not intentionally restrict anything).
- Protein can help you recover from injury. Did you know sufficient protein is associated with faster recovery after an injury (including surgery)?
But all of these benefits noted, are there potential downsides to high consumption of proteins?
Protein consumption — FINE-TUNING YOUR INTAKE
Now that we have reviewed some of the many benefits (ranging from retaining muscle to losing weight) of consuming adequate protein, are there any downsides? Can we take in too much protein? Diet experts do not generally advocate for significantly exceeding the recommended daily amount.
Protein — Recommended daily amount
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. RDA is the nutrient amount needed to meet basic dietary requirements; put crudely, it is the minimum amount you need to dodge sickness. It is not the specific amount you’re supposed to consume daily.
Here is how you can figure out your daily protein intake: Multiply your weight in pounds by 0.36. Alternatively, try this online calculator from the United States Department of Agriculture:
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
Protein — Optimal amount
What is the optimal amount of daily protein? The Mayo Clinic offers some guidance. Approximately 10 to 35 percent of your calories should be in the form of protein. For those who need to consume 2000 calories daily, that translates to approximately 200 to 700 calories from protein or 50 to 175 grams.
As we pass through our 30s, we lose muscle mass over time. This phenomenon is known as sarcopenia. To fight back against this muscle loss, you may consider increasing your protein intake to about 1 to 1.2 grams per kilogram. For someone who weighs 75 kilograms (165 pounds), this means consuming 75 to 90 grams of protein daily.
Thank you for joining me to look at fine-tuning your protein intake. To learn more, please use this free “Friend” link to Medium.com:
