Protein, an essential nutrient in our body, is often the subject of numerous rumors and misconceptions.
Protein is one of the three major nutrients essential for our bodies. It contains amino acids that aid in muscle recovery and building. Generally, to maintain health, about 0.8-0.9 grams of protein per kilogram of body weight is required each day.
Consuming between 1.2g and 2g of protein is recommended for muscle growth.
However, unless one is particularly interested in health and exercise, not many people pay as much attention to their protein intake as they do to carbohydrates and fats. Protein intake typically decreases as one reaches elderly age, when muscles become essential.
Misconceptions about protein, such as “consuming too much protein can strain the kidneys” or “if you don’t exercise, you don’t need a lot of protein,” only fan the flames of this protein deficiency.
There are many unverified stories about protein. A paper published in the Journal of the International Society of Sports Nutrition in April, titled “Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?” answers questions about protein intake.
Firstly, addressing the claim that protein harms the kidneys, the paper states that individuals with healthy kidneys undergoing exercise training can safely consume up to 4-5 times the recommended daily protein intake without adverse effects.
For example, a healthy adult weighing 132 lbs (60 kg) could consume up to 240 grams of protein daily. The critical factor here is kidney health. While some studies suggest that high protein intake can negatively affect the kidneys, these effects do not manifest in individuals with healthy kidneys. However, for those with kidney abnormalities, recognizing symptoms like fatigue, loss of appetite, and decreased concentration can be challenging, hence regular kidney check-ups are advised.
Regarding bone health, the paper concludes that there is no proven correlation between high protein intake and detrimental effects on bone health.
In response to the question, “Can we get enough protein from plant-based proteins like beans?” the paper stated that while it is possible to meet protein requirements with plant-based proteins, 20-40% more intake is needed to meet the requirements for amino acids like leucine compared to animal proteins. It further added that it’s more desirable to consume cheese and peanut butter as sources of fat rather than protein.
About the claim that animal proteins cause cancer, the paper clarified that animal proteins that cause cancer only include processed meats. In contrast, white meats and fish do not increase the risk of cancer and can help reduce the risk of stomach cancer.
In response to the question “Do we need protein even if we don’t exercise?” the paper recommended that even people who don’t exercise should consume 1g-1.2g per 2.2 lbs (1kg) per day for optimal health and that 45-60% of this should be consumed from animal protein.
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