Nutrition
How much protein do you actually need per day?
The most famous and well-known diet trick to gain muscle mass or lose weight is to increase protein intake. MD Thordis Berger explains how it works and how much protein is enough
The most famous and well-known diet trick to gain muscle mass or lose weight is to increase protein intake. MD Thordis Berger explains how it works and how much protein is enough
Posted on Medical, sustenance and tagged Nutrition, Medical, Protein, Food, Healthy Eating
There are three nutrients that we need in large quantities — proteins (protein), carbohydrates, and fats.
Proteins are large molecules that consist of one or more chains of amino acids in a specific order. Some of these amino acids can only be absorbed through food. These are referred to as essential amino acids. About half of the twenty common amino acids cannot be synthesized by the human body. We must therefore obtain these through food by eating foods with a high protein content. Animal protein sources such as meat, fish, eggs and milk provide all essential amino acids. Vegetables, such as beans, chickpeas, peas, or lentils, also provide significant amounts of protein. However, vegetables do not contain all essential amino acids; there are some that are not present in vegetables at all or only in small amounts.
Proteins have a major impact on the structure, function and regulation of our body's cells, tissues, and organs. Each protein has unique functions. Proteins are also essential components of muscles, skin, bones and the body as a whole. More specifically, these multifunctional talents are fundamental for the formation of enzymes, hormones and antibodies and are crucial for maintaining human health.
The list goes on: Proteins are one of the three types of nutrients used by the body as an energy source (with the exception of alcohol). The other two are carbohydrates and fats. Proteins and carbohydrates each provide 4 calories of energy per gram, while fat provides 9 calories per gram.
According to the European Food Safety Authority, the population reference intake for adults of all ages was estimated at 0.8 g protein/kg body weight per day. The World Health Organization (WHO) also recommends that adult women consume around 48 g of protein daily and adult men consume around 56 g of protein. In Europe, the average protein consumption is around 99 to 115 g per day. According to WHO, protein deficiency has disappeared from the European Union since the end of World War II. Today, very few people in Europe suffer from protein deficiencies.
The question therefore is whether there is any advantage in consuming more protein even without protein deficiency. As long as you have not reached an advanced age and suffer from muscle atrophy (sarcopenia) or are recovering from an illness, consuming high amounts of protein has no benefits. With a balanced diet, you provide your body with more than the recommended amount of protein to maintain your health. Even if you train at a moderate intensity every few days, the amount of protein you get through a normal and balanced diet is completely sufficient.
However, those who exercise intensively on a daily basis may benefit from additional protein from foods or other sources.
The American College of Sports Medicine, together with the American Society of Dietetics and Nutrition and various Canadian nutritionists, recommends that athletes should consume 1.2 to 2.0 g protein/kg body weight per day. These specific quantities for athletes are clearly higher than the recommendations for the general population (0.8 g/kg/day). This difference makes sense when you know that protein fulfills the following functions:
1. repair and exchange of proteins in the musculoskeletal system, bones, tendons and ligaments damaged by exercise;
2. Optimal maintenance of all metabolic pathways that use amino acids;
3. building muscle mass;
4. strengthening the immune system;
5. Enabling an optimal production rate of plasma proteins.
Let's sum it all up again: Even with regular moderate training, your protein requirement is covered by a normal, balanced diet. However, if you are following an intensive training program, increasing the daily amount of protein to 1.2 to 2 grams of protein per kilogram of body weight can help you achieve your goals for muscle growth and muscle strength.
• If you practice endurance training, you should eat protein levels at the lower end of this range.
• When switching between endurance and strength training, you should choose an intermediate value.
• If you're focused on weight training, you should consume enough protein to reach levels at the higher end of that range.
[i] https://www.efsa.europa.eu/en/efsajournal/pub/2557
[ii] http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
[iii] FAO Statistics Division 2010, Food Balance Sheets, Food and Agriculture Organization of the United Nations
[iv] Thomas, DT et al., Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 2016. 48 (3): p. 543-568.
[v] Phillips, S.M., D.R. Moore, and J.E. Tang, A critical examination of dietary protein requirements, benefits, and excesses in athletes. International Journal of Sport Nutrition and Exercise Metabolism, 2007. 17 Suppl: p. S58-76.
Posted on Medical, sustenance and tagged Nutrition, Medical, Protein, Food, Healthy Eating.
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