By: Andrew Jagim
As a follow up to the article I was interviewed for in SHAPE Magazine
last week on protein requirements, I figured I would elaborate on why we need
protein and how the recommended dietary allowance (RDA) value probably needs some
serious readjustments. Gone are the days
of high protein diets only being used by bodybuilders and athletes as now we
are realizing the importance of protein for everyone.
To start off, protein is one of the three
macronutrients (protein, carbohydrates and fat), which contains 4 calories per
every gram consumed. However, protein
offers much more than a source of calories, or energy for that matter. Protein is a vital nutrient as it provides
several structural and functional benefits throughout the body such as the maintenaince of muscle tissue, enzyme production, hormone synthesis and cell growth.
Whereas fats and carbohydrates on the other hand are primarily used as fuel sources. Unlike carbohydrates and fats, which we can store within the body for later use, we need a continual influx of protein daily because of the rapid turnover. The RDA value for protein is 0.8 grams per every kilogram of bodyweight per day (g/kg/d).
However, when people are regularly active their protein needs go up in order to help with protein turnover (i.e. recovery, repair, and maintain muscle mass) within the body. Depending on the type, amount and intensity of exercising/training you are doing you may require anywhere from 1.0-2.2 g/kg/d. However, some of the more recent research emerging on protein requirements is telling us two things: A) People already struggle to meet the RDA value of 0.8 g/kg/d; and B) The 0.8 g/kg/d recommendation may be too low (on a side note, don’t believe the myth that a high protein intake will shut down your kidneys as this is simply not true). As they age a lot of people suffer from the medical condition, sarcopenia, which is described as a loss of muscle mass resulting from the aging process.
Whereas fats and carbohydrates on the other hand are primarily used as fuel sources. Unlike carbohydrates and fats, which we can store within the body for later use, we need a continual influx of protein daily because of the rapid turnover. The RDA value for protein is 0.8 grams per every kilogram of bodyweight per day (g/kg/d).
However, when people are regularly active their protein needs go up in order to help with protein turnover (i.e. recovery, repair, and maintain muscle mass) within the body. Depending on the type, amount and intensity of exercising/training you are doing you may require anywhere from 1.0-2.2 g/kg/d. However, some of the more recent research emerging on protein requirements is telling us two things: A) People already struggle to meet the RDA value of 0.8 g/kg/d; and B) The 0.8 g/kg/d recommendation may be too low (on a side note, don’t believe the myth that a high protein intake will shut down your kidneys as this is simply not true). As they age a lot of people suffer from the medical condition, sarcopenia, which is described as a loss of muscle mass resulting from the aging process.
Whether this is an outcome of the aging
process in general or a result from a reduction in activity combined with an
inadequate protein intake OR all of the above has yet to be determined. For this reason, protein becomes very
increasingly important later in adulthood; as once you begin to lose muscle, your strength
goes next, which unfortunately is then usually followed by the inability to
function on your own.
This is a reality that is far too common in today’s society as people are living longer however, some individuals are not able to live as they’d like and spend their remaining days on bed rest or with very limited capabilities. Moral of the story, ramp up your protein as it is essential for maintain your muscle mass, strength and autonomy.
This is a reality that is far too common in today’s society as people are living longer however, some individuals are not able to live as they’d like and spend their remaining days on bed rest or with very limited capabilities. Moral of the story, ramp up your protein as it is essential for maintain your muscle mass, strength and autonomy.
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