There is always so much talk about protein these days. Many wonder if it is essential for a normal person, as it is always assumed to be for those who are into bodybuilding or sports. In this protein series, let’s first start by understanding the benefits of protein and the recommendations for various goals.
Benefits of Protein
Protein is essential for maintaining health, supporting muscle mass, and regulating overall body functions. It also plays a vital role in repairing muscle, improving immune function by producing antibodies that can fight infections, and regulating hormone production. Additionally, it aids in weight management by promoting satiety, which can help reduce cravings. Consuming adequate protein also plays a crucial role in bone health. It helps the absorption of calcium, thus preventing osteoporosis.
Protein Recommendations
The adequate requirements should be set based on various goals, such as weight loss and muscle mass. Let’s see how much protein a person needs based on age, activity, and goals.
The recommended Dietary Allowance of protein is 0.8 g/kg of body weight, regardless of age and gender. This is set to maintain a minimum nitrogen balance. Protein is essential for various functions. However, it is not optimised for physical activity.
The recommendations will be higher based on various physical activities: 1.2-1.6 g/kg of body weight for strength training individuals and at least 1.6 g/kg to up to 2.2 g/kg of body weight for those who are interested in increasing muscle mass. The optimal quantity is set based on training intensity.
On the other hand, do we have different recommendations based on gender?
No, Protein recommendations do not significantly differ between genders. It’s just that they are adjusted based on their body weight.
Age is another factor that also dictates protein intake. As we age, there is a decline in many physiological processes, which demand an increase in protein intake to 1-1.2 g/kg of body weight to maintain general health. Also, we know that 0.5-1% of muscle mass is lost each year after 50 years, but a gradual decline starts from the 30s onwards and is also based on the current lifestyle approach. To slow down the sarcopenia, i.e., the loss of muscle mass, it is advised to consume protein between 1.5g/kg and up to 2g/kg of body weight in the early adult phase to mitigate the muscle ageing process and other physical conditions such as malnutrition.
Sources of Protein
The protein foods included should be complete protein sources, which means they should contain all the essential amino acids.
Eggs, chicken, seafood, and dairy are the animal sources, whereas lentils, cereals, beans, and soya are the plant sources.
Supplemental Protein
Dietary protein supplements might be needed beyond food sources based on different situations such as pregnancy and lactation, older age, medical conditions, and those with food intolerances.
Strategies to increase protein intake through foods
Many people find it challenging to incorporate protein foods daily. So, how do we make daily consumption more manageable and sustainable? To increase the protein intake effectively, let’s consider a few strategies.
- Start the day with protein-rich foods such as eggs, Greek yoghurt, protein smoothie with fruits, and Greek yoghurt
- Include protein in every meal, such as chicken, fish, soya or paneer, along with balanced carbohydrates and fibre.
- Who doesn’t love to indulge in snacks? Smart snacks like protein bars and cheese can help provide satiety.
- Swapping regular foods with high-protein options such as low-fat Greek yoghurt instead of regular yoghurt.
- Use convenience supplements, such as whey from milk solids or plant-based sources, to add to smoothies or oatmeal.
- Gradually increase the quantity of protein based on your progress and other factors. For example, increasing the portion of a lean chicken from 80 to 100g can enhance the daily intake.
- Instead of eating protein food in isolation, add it to carbohydrate sources such as rice and pasta, making scrumptious dishes.
- Nonvegetarians can increase the quality of protein foods by choosing lean meats such as chicken breast, turkey, and fish. This can help reduce the excessive saturated fats from other meats.
Conclusion
Are you more aware of choosing the right protein type and quantity for the right goals? Consuming protein foods gradually will not be difficult.
References
· Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Advances in nutrition (Bethesda, Md.), 9(3), 171–182. https://doi.org/10.1093/advances/nmy003
· Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360
· Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
