Increasing your protein intake—often in excess of the recommended daily allowance—is a staple of many diets, but does it make sense to eat more protein for everyone?
A new study by West Lafayette scientists has found that unless you’re losing weight primarily through strength training, there’s no clear benefit from eating more protein than the minimum daily requirement. “There are incentives, ads and marketing everywhere that encourage everyone to switch to high protein diets, and this study confirms that yes, under certain conditions (including strength training and weight loss), increasing the amount of protein can be beneficial,” she said. . explains lead author Joshua Hudson.
How Much Protein Should You Eat? Consumption rates
According to the reference intake values, the desired daily amount of protein is 0.8 g per kilogram of body weight. Based on this, 56g per day is appropriate for an average, generally healthy, sedentary male, while a similar woman should aim for 46g. Please note that these recommendations do not apply to people with type 2 diabetes.
There are a number of food sources you can get protein from, including seafood, meat, poultry, eggs, nuts, seeds, and soy products.
Protein Intake Study
The researchers first looked at over 1,500 nutrition articles they found in nutrition databases. Based on these, they selected 18 articles, including healthy adults, on topics such as protein intake, exercise, and weight loss. In total, the study included 22 experiments involving 981 people. Protein sources consumed by the participants included lean and minimally processed meats, dairy products, eggs, nuts, seeds, and legumes.
The data showed that in everyday life, when people are not gaining or losing weight, protein intake in excess of the recommended amount does not affect body composition.
No harmful effects were noted in the study - there was simply no effect, be it negative or positive. Higher protein intake increased muscle mass in people who intentionally lost weight or exercised. However, too little protein is already a problem that is important to remember every day.
Source: Wprost
