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Protein constitutes a vital element of an even diet. However, is it possible to consume too much?(Image credit: photka via Getty Images)ShareShare by:
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The U.S. governing body has just introduced an updated iteration of the food guide pyramid, along with an advice that U.S. citizens ingest increased protein compared to previously suggested.
The earlier suggested daily amount of protein was approximately 0.8 grams for each kilogram of body mass. That advice was targeted towards fulfilling the dietary needs of a standard, inactive grown-up. Presently, the updated dietary directions propose individuals ought to take in between 1.2 and 1.6 grams of protein per kg of body mass per day.
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“It is not clear why the [Dietary Guidelines for Americans] elevated the suggestion by 50% to 100%,” Alice Lichtenstein, an American Heart Association associate and professor of nutrition science at Tufts University, communicated to Live Science through email.
It’s worth noting that experts previously approximated that the standard U.S. adult’s protein consumption typically surpassed the prior directive. A study from 2013 approximated it at 1.2 to 1.4 grams per kg of body mass each day, whereas a 2021 dietary data summary observed that men and women were ingesting 97 grams and 69 grams on any given day, respectively.
Nevertheless, the alteration in directions prompts some queries: Are there advantages to increasing your protein consumption? And does an upper boundary exist that one ought not surpass?
Specialists revealed to Live Science that there’s no unified, decided maximum quantity of protein one can consume in a day. All the same, if one isn’t notably active, elevating your protein consumption beyond what the earlier directive proposed is improbable to be highly advantageous, they communicated. Furthermore, it would be detrimental to increase your protein consumption at the cost of eating other macronutrients, similar to fat and carbohydrates.
Why is protein important?
Proteins are the body’s fundamental components, forming everything from muscle tissues and hormones to digestive catalysts and the hemoglobin which conveys oxygen in the bloodstream.
Food items abundant in protein encompass meat, seafood and eggs, alongside tofu, beans and nuts. The proteins found in these edibles are separated by our bodies into their constituent fractions — amino acids — which cells are able to utilize to generate the proteins we require. While the body can produce some amino acids independently, there exist nine, termed essential amino acids, that we are able to procure exclusively via our food consumption.
An individual’s specific protein requirements differ depending on a multitude of elements, with one of the more vital being the extent of their physical activity. Therefore, generally, elevations in protein intake ought to be paired with elevations in activity intensities, Lichtenstein communicated to Live Science.
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“Most of the studies that I am familiar with have not revealed that elevating protein intake above existing directives amplifies lean muscle mass,” she stated. “Should it occur, it necessitates combination with specific forms of physical exertion, which isn’t a forte for the majority of individuals.” Such forms of exertion might encompass strength and endurance conditioning, as an illustration.
Traditionally, it’s been advised that individuals who partake in routine physical activity acquire roughly 1.1 to 1.5 grams per kg daily, while individuals training for athletic competitions might ingest up to 1.7 grams per kg daily.
Significantly, active individuals still have to ingest sufficient energy originating from carbs and fats. If they neglect to do so, the physique might resort to employing amino acids as fuel, effectively boosting the quantity of protein they necessitate to compensate for the deficit of protein foundational elements in the physique.
Another element that impacts our protein requirements is age. As one advances in age, the body’s aptitude to construct fresh muscle proteins is hindered, contributing to muscle diminishment and feebleness. Studies indicate that consuming greater protein — approximately 1 to 1.2 grams per kg of body mass per day — could serve to mitigate these impacts witnessed in middle-aged and older persons.
Effects of high-protein diets
Research has connected high-protein diets, typically deemed approximately 1.2 to 2 grams per kg of body mass per day, to both advantageous and disadvantageous health results.
In one study analysis on the subject, researchers contrasted high- and low-protein diets and ascertained that the former was associated with greater weight diminution and consequently diminished BMI. Nevertheless, another analysis linked high-protein consumption to a heightened likelihood of bone-density depletion and kidney stones.
An overconsumption of protein may elevate levels of the amino acid leucine, which may then impinge on the manner in which immune cells eradicate plaque from blood vessels, as one study of humans and lab mice discovered. This could heighten the risk of heart attack or stroke. Based on this discovery, the study’s writers proposed that acquiring in excess of 22% of your daily calories through protein — roughly 1.6 grams per kg of body mass — could potentially inflict increased harm than benefit.
Leucine is present in a multitude of animal- and plant-derived protein origins. Furthermore, protein origins that are abundant in purine — such as red meat, organs like kidney, and specific varieties of seafood — can culminate in gout and kidney stones if ingested in excess.
“It’s important to realize that there is not an individual, authoritative upper limit,” Bridget Cassady, a registered dietitian nutritionist (RDN) at Abbott, communicated to Live Science through email. “An amount regarded as ‘excessive’ will differ contingent on your needs which fluctuate with age, body mass, activity frequency, and health status.”
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Generally speaking, however, Cassady communicated that fit individuals can safely ingest “moderately elevated” amounts of protein — approximately 2 grams per kg daily — so long as it’s integrated into a balanced diet. Protein consumption should not occur to the detriment of other nutrients; should it begin displacing fiber-enriched vegetation, healthy fats, or whole-food carbohydrates, that is when protein intake could commence becoming a concern, she mentioned.
At the extreme, an incredibly high-protein regimen could strain the kidneys, which possess a limited capacity to filter urea — a protein byproduct — from the bloodstream at any given moment. This explains why individuals grappling with pre-existing kidney complications are advised to abstain from high-protein diets, as per the Cleveland Clinic. Should your urine turn bubbly or foamy, that may suggest an elevated level of protein exists in the urine, potentially indicating kidney impairment.
Disclaimer
This article is for informational purposes exclusively and is not designed to deliver medical or nutritional advice.
Christoph SchwaigerSocial Links NavigationLive Science Contributor
Christoph Schwaiger functions as a freelance journalist, principally addressing health, technology, and current events. His narratives have been featured by Live Science, New Scientist, BioSpace, and the Global Investigative Journalism Network, alongside other avenues. Christoph has been featured on LBC and Times Radio. Furthermore, he formerly held the position of National President for Junior Chamber International (JCI), a global leadership institution, and earned a cum laude degree from the University of Groningen in the Netherlands with a MA in journalism.
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