Determining your necessary protein consumption and reliable sources for obtaining it
Determining your necessary protein consumption and reliable sources for obtaining it
Essential protein intake is vital for maintaining good health and proper body function. The suggested daily allowance (RDA) of protein varies depending on factors such as age, sex, and overall health.
Protein serves as a fundamental building block for numerous body parts, including muscles, skin, bones, organs, hormones, enzymes, and more. It is crucial to consume adequate amounts to support health, preventing issues arising from consumption of excess or insufficient protein.
Typically, protein should account for 10-35% of an adult's daily calorie intake. The article explores what protein is, its significance, and how to calculate the required protein consumption based on individual circumstances.
What is protein?
Protein makes up the majority of various body parts, including cells, muscles, skin, bones, hormones, enzymes, and more. It is a nutrient essential for cell creation and repair, consisting of amino acids, some of which the body can produce on its own.
The body needs nine specific amino acids, which it cannot produce itself. To maintain proper health, these essential amino acids must be obtained through diet.
Why is protein important?
Inadequate or excessive protein intake can lead to various health issues. Protein plays a crucial role in healing, cell growth, and repair, as well as the production of hormones, red blood cells, and enzymes.
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Each individual's protein requirement varies based on various factors, necessitating personalized dietary considerations to ensure proper intake.
How to calculate your protein requirements
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The RDA of protein depends on a person's age, sex, activity level, overall health, muscle mass, and pregnancy or lactation status. Adults should aim for 10-35% of their daily calories to come from protein.
The Dietary Guidelines for Americans provide suggested minimum protein intakes based on various groups, as shown in the table below:
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| Age and sex | Total RDA in grams (g) per day || --- | --- || Babies and children || 6 – 11 months | 11 || 1 – 3 years | 13.0 || 4 – 8 years | 19.0 || Males || 9 – 13 years | 34.0 || 14 – 18 years | 52.0 || 19 – 70 years and older | 56.0 || Females || 9 – 13 years | 34.0 || 14 – 70 years and older | 46.0 || Pregnant or lactating people || Any age | 71.0 |
While the above RDA provides a basic protein intake guideline, individual requirements may vary. Consulting a registered dietitian for personalized recommendations is recommended.
Factors affecting protein needs
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The RDA guidance is based on average protein necessities for the general American population. Numerous individual factors can influence an individual's protein requirements.
Physical activity
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Being physically active requires increased protein consumption. A 2016 study suggests eating 0.8-1.6 grams of protein per kilogram of body weight for minimal, moderate, and intense activity levels, respectively. Athletes with high-intensity training may benefit from consuming a daily protein intake of 1.2-1.7 grams per kilogram of body weight.
Pregnant or lactating people
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Consuming a balanced, nutrient-rich diet is essential during pregnancy, lowering the risk of pregnancy complications and adverse birth outcomes. The recommended protein intake for pregnant and lactating individuals is higher than for non-pregnant or lactating populations, shown in the table below:| Age and sex | Total RDA in grams (g) per day || --- | --- || Pregnant or lactating people || 18–50 years | 71.0 || 51+ years | 46.0 || Pregnant individuals || First trimester | 71.0 || Second and third trimesters | 71+ |
Protein plays an essential role in supporting healthy milk production during breastfeeding.
Where to get protein from
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Both plant and animal-based sources offer protein options.
Plant-based
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Plant-based protein options include:- Nuts and seeds- Legumes and beans- Soy- Quinoa- Tofu- Tempeh- Plant-based protein powders
Animal-based
Animal protein sources offering high protein content include:- Lean meats such as beef, lamb, and pork- Poultry like chicken and turkey- Fish and seafood, such as shrimp, lobster, and oysters- Dairy products, including milk, yogurt, and cheese- Eggs
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The Dietary Guidelines recommend a minimum protein intake of 5.5 ounces per day, which equates to 1.5 servings of protein per day if consuming three daily meals. However, individual nutritional needs may vary.
Risks of too little protein
Insufficient protein intake can lead to various health issues, including muscle mass loss. By understanding the importance of protein and calculating individual protein requirements, individuals can better support their overall health and well-being.
When the body isn't getting enough protein from an individual's meal plan, it might dip into the protein stockpiled in the muscle tissue to aid vital bodily processes.
Enhanced cravings
Protein consumption often triggers feelings of satisfaction (fullness). Consequently, adhering to a low-protein diet may result in increased food cravings.
Extreme protein deficiency
Protein deficiency can bring about malnutrition and a slew of severe health issues, such as:
- impaired growth
- issues with the skin, hair, and nails
- fatty liver
- edema (swelling)
- fatigue
- heightened susceptibility to infections
Extreme protein deficiency due to insufficient dietary intake is uncommon in the U.S., but can also be a result of liver and kidney disorders, inflammatory bowel disease, other nutrient absorption problems, and advanced cancers.
Downsides of excessive protein
As with any extreme dietary choices, there are risks associated with prolonged excessive protein consumption, particularly if high protein consumption diminishes other essential macronutrients.
For instance, diets that emphasize meat consumption while limiting carbohydrate intake might result in inadequate fiber consumption. This can subsequently lead to various gastrointestinal concerns, including constipation and flatulence.
Long-term high protein consumption can negatively impact kidney health. This may be more prevalent in people with preexisting chronic kidney disease or kidney health risk factors.
Generally, consuming up to 2 g/kg body weight of protein as part of a balanced, nutritious diet is generally safe.
Find out more about what constitutes excessive protein here.
Conclusion
Appropriate protein consumption plays a vital role in maintaining normal bodily functions, but excessive or insufficient protein may induce health problems. It's essential for individuals to consume the right amount of protein based on their specific needs.
Before making drastic changes to their diet, individuals should consult with their healthcare provider, dietitian, or nutritionist.
- High protein intake has been linked to various health issues, such as eczema and depression, when consumed excessively for an extended period.
- A deficiency in protein can lead to malnutrition, which can manifest as fatty liver, edema, fatigue, and increased susceptibility to infections.
- Predictive models suggest that high protein diets could increase the risk of obesity, highlighting the importance of maintaining a balanced protein intake.
- While high protein diets are often associated with weight loss, they may also contribute to constipation and flatulence due to inadequate fiber consumption.