In the UK & US it is recommended that people’s daily intake of protein should be 0.8 gram of protein per kilogram of body weight or ~50 grams (i.e. the RDA is ~50g).<\/p>\n\n\n\n
However, what is less known is that RDA values are meant to be sufficient to meet the nutrient requirements of ~97% of healthy <\/em>people. What this then means is, if anybody has any health issues, they should consider increasing their protein intake, unless they have known kidney disease. (Anyone who has any concerns about their kidney health, do consult your medical professional before eating more protein).<\/p>\n\n\n\n So why is protein intake important?<\/p>\n\n\n\n Proteins are the building blocks of our bodies. They are required for the structure, function and regulation of the body. Proteins are included in:<\/p>\n\n\n\n Proteins consist of amino acids chained together to form the different proteins. Amino acids are divided into three categories: essential amino acids, conditionally essential amino acids and non-essential amino acids. <\/p>\n\n\n\n Essential amino acids are ones that must be included in the diet. Non-essential amino acids are ones that the body is able to build from other amino acids if needed. Some amino acids are considered “conditionally essential”, meaning that for most people they are not required in the diet because the body can make them from other amino acids. But for some populations who don’t make them in sufficient amounts, they may become essential, i.e. they had to be specifically included in the diet.<\/p>\n\n\n\n Non-essential amino acids are especially important to vegetarians and vegans, as many of the essential amino acids the body needs are contained in animal protein, which are considered as “complete” protein.<\/p>\n\n\n\n Increasing protein intake to 1.2-2 gram per kilogram of body weight has been shown to preserve muscle mass and improve body composition. There are multiple apps and websites which give an indication of the actual amount of protein in the chosen food. As a rough guide 100 g of meat contains ~20-25 gram of protein.<\/p>\n\n\n\n From the third decade onwards, muscle protein synthesis declines, and declines even faster from the age of 60 onward. For older adults, international consensus now recommends protein intake of 1-1.2 g\/kg per day. <\/p>\n\n\n\n Sarcopenia is a condition primarily seen on older people. It is characterised by progressive loss of skeletal muscle mass and strength and it correlates with physical disability, poor quality of life and death. Increased protein intake at a younger age may prevent this debilitating condition in old age.<\/p>\n\n\n\n People who are underweight or healing from illness, injury or surgery may temporarily increase their intake to more than 2 g\/kg per day, to aid and accelerate healing and recovery. Increased protein intake during time of illness or recovery makes sense knowing that protein are the building blocks of our body.<\/p>\n\n\n\n Anecdotally, too high an intake of protein has been linked to kidney failure, especially in athletes\/body builders. Thus there is a perception that too much protein is bad for one’s kidneys. However, the question here may not be protein itself, but the quality of protein, e.g. artificial protein shakes vs. protein from real food.<\/p>\n\n\n\n As I have experienced the benefits of a higher-protein diet, I will continue eating this way for a healthier old age.<\/p>\n","protected":false},"excerpt":{"rendered":" In the UK & US it is recommended that people’s daily intake of protein should be 0.8 gram of protein per kilogram of body weight or ~50 grams (i.e. the RDA is ~50g). However, what is less known is that RDA values are meant to be sufficient to meet the nutrient requirements of ~97% of … <\/p>\n