BENEFITS OF PROTEIN DAILY INTAKE

タンパク質の1日摂取量によるメリット

Protein is essential for various bodily functions, including muscle maintenance, immune system support, and hormone regulation. Here are some key benefits of maintaining a daily protein intake:

Muscle Maintenance: Protein is crucial for muscle growth, repair, and maintenance, especially for those who engage in physical activity or strength training. 

Immune System Support: Protein helps in the formation of immune cells and plays a role in the immune response, making it vital for overall health. 

Hormonal Regulation: Protein-derived hormones regulate growth, energy balance, and immune function, contributing to overall health and well-being. 

Weight Management: Protein can help reduce appetite and manage hunger levels, aiding in weight management and preventing overeating. 

Incorporating a balanced diet with adequate protein intake can lead to improved health outcomes and support various aspects of human health.

Protein is one of three macronutrients, along with fats and carbohydrates. It’s one of your body’s key building blocks, as it plays an important role in supporting your cells, organs, and tissues.

The American College of Sports Medicine as per “Dietary Guidelines for Americans 2020 to 2025 Trusted Source” recommends adult females consume at least 46 grams (g) of protein per day and adult males 56 g.

These numbers are to help prevent protein deficiency, but some people may benefit from a higher protein intake.

Here are 10 science-based reasons to eat more protein.

1. Reduces appetite and hunger levels

Eating more protein may help reduce your appetite and manage your hunger levels. This means you may be able to consume fewer calories than if you were eating higher portions of carbohydrates and fats.

Protein’s satiety effects are partly due to its effects on several hormones that control hunger and fullness signals in your body.

A 2020 research review found that protein reduced levels of ghrelin, also known as the “hunger” hormone. Protein also increased levels of cholecystokinin and glucagon-like peptide-1 (GLP-1), two hormones responsible for digestion and signaling fullness.

The effects of protein on appetite and hunger management have also been shown to be key contributors to weight management.

If you have a goal of losing weight, consider replacing some of your carbs and fats with high protein foods, such as lean meats, yogurt, beans, fish, and nuts; as well using Whey or Egg Protein supplements.

2. Increases muscle mass and strength

Protein is the building block of your muscles. Eating adequate amounts can help maintain muscle mass and promote muscle growth during strength training.

A 2022 review of 74 studies found that the daily protein requirements in grams for increasing lean muscle mass may vary depending on age groups:

Older than age 65 years: 1.2 to 1.59 g per kilogram of body weight (g/kg/bw)

Younger than age 65 years: 1.6 g/kg/bw

Keeping protein intake high may also help prevent muscle loss during weight loss.

Let’s learn more about how much protein you should eat daily for muscle growth!

How much protein you need to build muscle can depend on your weight, activity level, and age. Eating too much may have some risks.

The current recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight.

Endurance or strength athletes should take 1.2 to 2 grams of protein per kilogram of body weight daily.

Muscle protein breaks down in the human body. Consuming more protein is essential to rebuilding — and even building more — muscle.

How much should you be consuming? That depends. Here’s what the research, health experts, and guidelines say.

“A person weighing 140 pounds needs [at least] 51 grams of protein per day, and another person weighing 200 pounds needs [at least] 73 grams of protein per day,” this number equates to about 10 to 35% of our daily recommended caloric intake.

How much protein you need varies by age

“Older adults [around ages 65 to 70] should eat a little more, roughly 1 gram per kilogram or -.45 gram per pound of body weight because they don’t absorb quite as well and are more prone to muscle loss and bone fractures.”

Physical activity may affect protein intake

Some athletes also may require more to support their training regimen and physical activity.

A 2016 position statement from the American College of Sports Medicine recommended the following guidelines for protein intake among physically active individuals:

Physically active people take in 1.2 to 2 grams of protein per kilogram of body weight or 0.5 to 0.9 grams per pound of body weight, whether they are endurance or strength athletes.

Whether protein is consumed at the high or low end of these recommended amounts should be based on intensity of exercise or calorie restriction.

Athletes should consume 0.25 to 0.3 grams of protein per kilogram of body weight no more than two hours post-exercise to increase muscle.

I noted that athletes who consume 2 grams of protein per kilogram of body weight should do so under the guidance of a medical professional to ensure the body, particularly the kidneys, continues to function optimally. “This is because the kidneys have to work harder to eliminate the waste by-products from protein metabolism.”

How much protein is too much?

I recommend consuming no more than 1.3 grams of protein per kilogram of body weight daily.

When you consume more protein than needed, your body may store the excess calories as fat.

Consuming too much protein — over 2 grams per kilogram of body weight daily — may come with risks, such as un unwanted weight gain.

In addition, people living with or at risk of kidney disease may also experience azotemia (kidney malfunction).

A 2020 study Trusted Source indicates that high protein diets did not increase kidney or bone health risks but called for longer clinical trials.

However, as per latest research, a high protein diet was classified as 1.07–1.60 grams of protein per kilogram of body weight, not 2 grams.

Additionally, Best noted that people consuming too much protein for their weight and activity level may experience the following: irritability, dehydration, fatigue, nausea.

Great sources of protein

“The best, or healthiest, sources of protein are those from lean animal meats or plants,” Best said. These include:

Poultry (3 oz. of turkey contains about 25 grams of protein Trusted Source)

Fish (3 oz. of salmon contains about 22 grams of protein Trusted Source)

Eggs (one large hardboiled egg contains about 6 grams of protein Trusted Source)

Plant-based proteins, like beans, tofu, and lentils, provide an alternative for vegetarians and vegans, but these sources are not always equivalent.

“There are 20 amino acids, nine of which are essential, meaning they are required to be taken in through the diet because the body cannot make them,” Best said.

“Animal proteins have these nine already, which makes them complete proteins. However, not all plant sources are complete proteins.”

That doesn’t mean they aren’t beneficial or that you need to consume animal-based proteins to get adequate amounts to build or maintain muscle and overall health. You may just need to combine several sources of protein to keep the necessary amount.

“This sometimes means you’ll have to combine plant foods to get all nine essential amino acids. For instance, rice and beans combine to make a complete protein while quinoa is a complete protein in itself,” Best said.

What about all those protein bars? Be careful about the grams of sugar!

I’m more amenable to powders, particularly whey, for athletes needing more protein. But I caution that everyone should refrain from being hyper-focused on protein for strength and overall health. “People get stuck on protein sources and forget that they are not getting adequate calories from other sources,” also check adding complex carbohydrates and healthy fat beside the protein source.

Does protein intake affect muscle mass?

A 2022 meta-analysis of 69 studies suggested sticking to the lower end of the position statement’s recommendations.

Based on previous research, authors indicated that eating 1.5 grams of protein per kilogram of body weight, which equates to 0.7 grams of protein per pound, should be enough to build strength when combined with resistance training. The point about resistance training is a reminder that muscle mass is not simply a product of protein intake.

“If someone wants to build more muscle, they need to up the intensity of their strength training — higher weights, higher reps, or both — and break down their muscle fibers. Then, they need to eat a healthy diet.”

In addition, a 2022 systematic review and meta-analysis Trusted Source of protein intake in healthy adults suggested that 1.6 grams of protein per kilogram of body weight per day could help individuals under 45 years old increase body mass slightly. People older than 45 only saw marginal increases.

A 2020 systemic review and meta-analysis of previous randomized control trials indicated that upping daily protein intake by up to 3.5 grams per kilogram of body weight over the course of several meals could help people grow or maintain muscle mass.

What happens when you don’t eat enough protein?

Even in developed countries like the United States, research suggests that many people are still not getting enough protein.

Inadequate protein intake decreases muscle mass and strength. According to Rose-Francis, other signs of protein deficiency may include weakened immune system, malnutrition, edema due to fluid imbalance, hair thinning.

Takeaway

Protein is key for muscle growth and maintenance, but consuming too much protein may pose health risks.

The minimum recommendation for daily protein intake is 0.8 grams per kilogram of body weight, but most people need more, especially if they exercise regularly.

3. Good for your bones

Many studies indicate that protein, including animal protein, has major benefits for bone health.

A 2022 review of 1,570 participants aged 68 to 75 years found that increased protein intake played a significant role in improving bone density. Animal protein provides more benefits than plant proteins.

Research also suggests that protein intake combined with resistance training is important as you age. This could help you maintain bone mass, lowering the risk of osteoporosis and bone fractures. This is also especially important for people experiencing menopause or those who have an eating disorder.

4. Reduces cravings and desire for late-night snacking

Food craving is different from normal hunger. It’s not just about your body needing energy or nutrients, but your brain needs a reward.

Yet, cravings can be hard to control! This may be because people usually eat ultra-processed, high sugar foods when they have cravings. These cause a quick dopamine spike but are just as quickly digested, so the brain soon wants more.

An older 2010 study in men with overweight showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half.

Likewise, a 2014 study in adolescent girls with overweight found that eating a high protein breakfast reduced cravings and late-night snacking. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction.

5. Boosts metabolism and increases fat burning

Your body uses calories to digest and utilize the nutrients in food; a process referred to as the thermic effect of food (TEF).

Some foods require more calories to digest, which increases the TEF and, therefore, the number of calories you burn. Of all three macronutrients, protein has the highest TEF:

Protein: 20% to 30%

Carbs: 5% to 10%

Fats: 0% to 3%

A 2018 review also found that a high protein intake can boost your basal metabolic rate (BMR), which is the number of calories used to perform basic functions, such as breathing.

Protein also contributes to a higher sleeping metabolic rate, which is the number of calories you burn during sleep.

6. Lowers your blood pressure

High blood pressure (hypertension) is a major cause of heart attacks, strokes, and chronic kidney disease.

Some research suggests that higher protein intake may help lower blood pressure.

For instance, a 2023 study found that higher protein intake was associated with lower blood pressure. Participants with a higher protein intake were also less likely to have hypertension.

Similarly, a 2010 review of 40 studies found that increased protein lowered systolic blood pressure by 1.76 mm Hg on average and diastolic blood pressure by 1.15 mm Hg.

7. Helps maintain weight loss

The most important aspect of losing weight is the ratio of calories in compared to calories out. In other words, you’ll want to consume fewer calories than you burn – or expend – each day. This is called a calorie deficit!

Increasing your protein intake is a key component of your weight loss journey because it could help: boost feelings of fullness, reduce feelings of hunger, boost metabolism, maintain or increase fat-free muscle mass.

Eating a high protein diet can also help you maintain weight loss and prevent weight regain.

8. Does not harm healthy kidneys

Many people claim that a high protein diet can harm your kidneys. However, a low protein diet is only recommended for people with certain health conditions.

According to the National Kidney Foundation (NKF), a low protein diet is only recommended for people with chronic kidney disease who are not on dialysis.

In chronic kidney disease, the kidneys don’t function properly, and a high protein diet can make the kidneys work harder. Dialysis is a type of treatment that helps your kidneys filter and purify blood.

If you have chronic kidney disease and are on dialysis, the NKF recommends increasing your protein intake to the recommended daily requirements.

If you don’t have kidney disease, it’s important to consume the minimum daily requirement of protein to prevent health complications.

9. Helps your body repair itself after injury

Protein can help your body repair after it has been injured.

According to a 2022 review, protein plays a key role in the growth, renewal, and healing process in your cells, making it the building blocks of your tissues and organs.

Protein also plays an important role in exercise recovery. Research suggests that it could help your muscles recover, repair, and regrow, which can contribute to building lean muscle mass.

10. Helps you stay fit as you age

As you age, your muscles tend to gradually weaken, affecting their strength, function, and mobility.

The most severe cases of muscle loss are referred to as age-related sarcopenia, which is one of the main causes Trusted Source of frailty, bone fractures, and reduced quality of life among older adults.

Increasing your protein intake is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia. Aim for at least 1 to 1.2 g/kg/bw per day.

Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders.

Frequently asked questions

Which food is highest in protein?

Some foods that are high in protein include:

Animal foods: chicken, fish, turkey, Greek yogurt, eggs, tuna, dairy, beef, and a complement of Whey and/or Egg Protein supplement.

Plant-based foods: beans, nuts, soy products, lentils, and edamame

How do you know if you have protein deficiency?

Some symptoms of protein deficiency may include edema, hair loss, brittle nails, muscle weakness, reduced muscle mass, and slower wound healing time.

Get a personal task to measure yourself how many grams of protein you are taking from food and supplements or speak with a healthcare professional if you think you have protein deficiency. They could help develop a plan to increase your protein intake!

The bottom line

Protein is a macronutrient that plays a key role in the function and structure of your cells, tissues, and organs.

Eating a high protein diet could help you manage your hunger and cravings, strengthen your bones, and help your body heal after injuries.

Current dietary guidelines recommend that adults consume 10% to 35% Trusted Source of their calories from protein, which is enough to prevent protein deficiency.

That said, speak with a Personal trainer with experience in nutrition or directly to a nutritionist if you’re finding it difficult to incorporate enough protein into your diet. They could help develop a plan for you!