Protein is an essential constituent for life; it is the building block of every human cell and is involved in the vital biochemical functions of the human body. It is one of the three major ‘macronutrients’, along with fat and carbohydrates, that the body needs to grow and develop. Protein is particularly important in cell development, tissue repair and muscle growth, and consuming enough of it is also required to stave off malnutrition, as well as preserve muscle mass and strength as we age.
Despite the importance of proteins to the body and its proper functioning, there is not enough evidence or expertise to accurately ascertain how much protein is either too much or too little for the body.
As with most things in life, there can be too much of a good thing and despite its importance to health, getting too much protein into the body has been shown to be deleterious to overall health. People that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer. However, a high protein diet derived largely from plant-based proteins may not carry similar risks.
Consuming less protein than the body needs has also been associated with poor health outcomes, including decreased muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. Lack of sufficient protein can also lead to anemia, where your cells do not get enough oxygen, which makes you easily tired.
Despite repeated research, controversy still surrounds the issue of optimum level of protein for the body’s muscle growth, as well as how much a person should consume each day. To understand the importance of proteins to the human body it helps to know more about these vital ingredients to our health.
Protein is made up of a combination of 20 amino acids that act as building blocks for cells and tissues in the body. While some amino acids can be synthesized by the human body, others cannot. The nine amino acids that the body cannot make are called essential amino acids. These must be obtained through diet.
When a person eats protein, it is digested and broken down into amino acids, which are involved in many processes in the body, including tissue growth and repair, immune function, and energy production.
Like other body tissues, muscle proteins are continuously broken down and rebuilt. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen.
If a person is not consuming adequate amounts of protein, their body tends to break down muscle to provide the body with the amino acids needed to support body functions and preserve more important tissues. Over time, this can lead to decreased muscle mass and strength.
Lastly, the body uses amino acids for muscle protein synthesis (MPS), which is the primary driver of muscle repair, recovery, and growth after strenuous exercises. When it comes to building muscle mass, the ideal amount of daily protein a person should consume varies depending on several factors. However, several studies have given us a good idea of how to calculate the amount of protein adults need for proper body functioning.
The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. This RDA is based on the amount required to maintain nitrogen balance and prevent muscle loss. However, extending these recommendations to active individuals who are looking to build muscle may not be appropriate.
According to other nutritionists, most healthy adults over 19 years old should get between 10 to 35 percent of their daily calories from protein. One gram of protein provides 4 calories. This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day.
People can meet their daily protein needs by eating animal and plant-based protein sources. Animal-based protein sources include: lean meats, poultry, eggs, fish and seafood, dairy products. Plant-based protein sources include: beans, peas, nuts, lentils, seeds, and soy products.
Since some plant-based proteins are harder to digest and have varying amino acid profiles, nutritionists recommend pairing plant-based ingredients such as rice and beans, hummus and pita bread, or peanut butter on whole wheat bread. One notable exception is soy, which has a good profile of amino acids, is easy to digest, and unlike other plant-based foods is highly bioavailable — meaning, when it is ingested into the body it enters the circulation easily, and is thus able to have an active effect.
Notwithstanding the controversy surrounding optimum levels of protein that the body needs, doctors and nutritionists concur that the exact amount of protein depends on many variable factors, including activity level, age, gender, muscle mass and overall health.
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