Protein: Myths and Limits

Protein is the essential foundation of a nutritious diet. Recommended by everyone from nutritionists to fitness experts, protein plays a key role in muscle repair, immune system support, and overall health. Some even consider it the “favorite child” among nutrients.

Regardless of your dietary patterns or eating preferences, protein remains a timeless nutritional staple despite diet trends that come and go.

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The enduring buzz around protein extends from shakes to incorporating it into every meal. But how do you know if you’re consuming the right amount?

With so much focus on protein, it’s natural to feel confused or unsure. Don’t worry—we’re here to help.

HT Lifestyle consulted dietitians to clarify how much protein you actually need, who might need to limit their intake, and to dispel some common misconceptions.

How Much Protein Do You Need?

Dr. Pratayksha Bhardwaj, a dietitian and weight management expert, explains that protein requirements vary based on factors like age, activity level, gender, and overall health.

Here are Dr. Bhardwaj’s guidelines for daily protein intake:

• General Recommendation: The Recommended Dietary Allowance (RDA) for protein is about 0.8 grams of protein per kilogram of body weight. For instance, someone weighing 70 kg (154 lbs) would need approximately 56 grams of protein daily.
  
  
• Active Individuals: People who engage in regular physical activity such as strength training or endurance exercise may require between 1.2 and 2.0 grams of protein per kilogram of body weight to support muscle repair and growth.
  
  
• Pregnant or Breastfeeding Women: Protein needs increase to around 1.1 grams per kilogram of body weight to support both the mother and baby.
  
  
• Older Adults: Protein intake may need to increase slightly to 1.0 to 1.2 grams per kilogram, as it helps prevent muscle loss with age.
  
  

Who Should Limit Protein Intake?

While protein is beneficial for most people, certain groups may need to limit their consumption under specific conditions:

• Individuals with Kidney Disease: People dealing with chronic kidney disease (CKD) or kidney dysfunction should reduce their protein intake, as impaired kidneys struggle to filter the by-products of protein metabolism, potentially worsening damage.
  
  
• Individuals with Liver Disease: Conditions such as cirrhosis or severe liver damage can make it challenging for the liver to process by-products from protein breakdown, leading to toxin buildup. Limiting protein may be essential in such cases.
  
  
• People with Metabolic Disorders: Those with metabolic issues, like phenylketonuria (PKU), have difficulties processing certain amino acids and may need to avoid specific protein sources entirely.
  
  
• People with Gout: Gout, a type of arthritis caused by high uric acid levels in the blood, can be aggravated by high-protein foods that are rich in purines (e.g., red meat, shellfish, organ meats).
  
  
• Individuals with Food Allergies: People with allergies to particular protein-rich foods, such as milk, eggs, or soy, must avoid those sources to prevent allergic reactions.
  
  

The Bottom Line

Dr. Bhardwaj concludes that protein powders may not be necessary if you can meet your daily protein requirements through natural whole foods like meat, eggs, dairy, legumes, and nuts.

However, understanding your individual health needs and conditions is key to determining the right balance of protein for your diet.

Source: hindustantimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.