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Protein 101: The Blueprint - How much do we need?

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What is Protein?

  • Proteins are large, complex molecules that play many important roles in the body. They are critical to most of the work done by cells and are required for the structure, function, and regulation of the body’s tissues and organs. A protein is made up of one or more long, folded chains of amino acids (each called a polypeptide), whose sequences are determined by the DNA sequence of the protein-encoding gene. (2)



What does Protein do for our body?

  • Building muscle: Protein is a building block of muscle, so eating enough protein can help you maintain muscle mass and build muscle.

  • Repairing tissues: Protein helps repair and build tissues throughout the body, including bones, skin, blood, cartilage, and muscles.

  • Maintaining weight: Protein can help you feel full longer, which can help you eat less and lose weight.

  • Supporting the immune system: Protein helps the body produce antibodies and maintain a strong immune system.

  • Regulating metabolism: Protein helps drive metabolic reactions and can boost your metabolism.

  • Slowing muscle loss: Eating enough protein can help slow down muscle loss that happens naturally as people age.



How much do we need?

  • (Phillips et al., 2016) Current evidence suggests that intakes of high-quality protein in the range of 1.2–1.6 g/(kg·day) is a more ideal target to achieve optimal health outcomes in adults. (8)


  • Dr. Michelle Oppezzo indicates for those over 50 years old, to consume 1.2 – 2.0 grams/kg of body weight per day. (9)


  • (Nunes et al., 2022) supports the hypothesis that additional protein ingestion (1.6 g of protein/kg/day or higher of animal based protein) leads to small increments in lean body mass in studies enrolling young subjects in resistance exercise training. (4)


  • (Jùnior et al., 2022) Found a protein intake higher than the recommended daily allowance is cross-sectionally associated with better physical performance and greater muscle strength in older adults (> 60 years old), however, a high consumption of proteins does not seem to prevent physical function decline over time. (5)


  • Morton et al., (2020) found dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance training (RET) in healthy adults, AND, With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day did not further contribute RET-induced gains in fat free mass (7)


  • Peter Attia - "the RDA (recommended daily allowance) of 0.8 grams per kilogram of body weight is simply not sufficient to build and maintain muscle mass as we age. We recommend patients aim to consume 2 grams of protein per kilogram of body weight (or about 1 gram per pound). (6)


  • World Health Organization - All ages >18 years. 0.83 g/kg per day of protein (3)



When should I eat Protein?

  • It is estimated that consuming two to three meals per day, each containing approximately 25–30 g of high-quality protein, is optimal for stimulating 24-hour muscle protein synthesis (MPS) in healthy adults. This quantity is effective for both younger and older adults. (10)



Summary

  • The ideal protein intake seems to fall between 1.6–2.0 g/kg of body weight, which roughly translates to 25–30 g of protein per meal if consuming three meals a day.

  • If you don’t consume enough protein, your body will break down muscles to access the necessary amino acids required for physiological processes.

  • Focus on consuming complete proteins, such as: Fish, eggs, beef, poultry, dairy, soy (tofu, edamame, tempeh, miso), and quinoa.

  • Additionally, incorporate incomplete protein sources, such as: Legumes (beans, peas, lentils), nuts, seeds, whole grains, and vegetables.

  • It’s essential to recognize that simply eating enough protein is not enough to build and maintain muscle as you age. Proper resistance training is critical to providing the necessary stimulus for muscle growth and strength.



DISCLAIMER:

This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.



REFERENCES:

  1. bidhuri arushi. Protein: Why and how to include this nutrient in your diet. Healthshots. Published September 1, 2023. https://www.healthshots.com/healthy-eating/nutrition/protein/

  2. Brody L. Protein. Genome.gov. Published 2020. https://www.genome.gov/genetics-glossary/Protein

  3. Joint FAO/WHO/UNU Expert Consultation on Protein and Amino Acid Requirements in Human Nutrition (2002 : Geneva S, Nations F and AO of the U, Organization WH, University UN. Protein and Amino Acid Requirements in Human Nutrition : Report of a Joint FAO/WHO/UNU Expert Consultation. World Health Organization; 2007. https://iris.who.int/handle/10665/43411

  4. Nunes EA, Colenso‐Semple L, McKellar SR, et al. Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle. 2022;13(2):795-810. doi:https://doi.org/10.1002/jcsm.12922 ‌

  5. Coelho-Júnior HJ, Calvani R, Tosato M, Landi F, Picca A, Marzetti E. Protein intake and physical function in older adults: A systematic review and meta-analysis. Ageing Research Reviews. 2022;81:101731. doi:https://doi.org/10.1016/j.arr.2022.101731

  6. How much protein should you eat? | Peter Attia, M.D. Peter Attia. https://peterattiamd.com/category/nutritional-biochemistry/protein/

  7. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2017;52(6):376-384. doi:https://doi.org/10.1136/bjsports-2017-097608

  8. Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 2016;41(5):565-572. doi:https://doi.org/10.1139/apnm-2015-0550

  9. Shetty M. Protein Needs for Adults 50+ | Healthful Nutrition. Lifestyle Medicine. Published January 23, 2024. https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50/

  10. Lonnie M, Hooker E, Brunstrom J, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients. 2018;10(3):360. doi:https://doi.org/10.3390/nu10030360










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