Proteins are a precious ally for our longevity, as they are fundamental for building muscle mass but today we risk taking too many of them. But how much protein do we need?
High-protein diets promise miraculous results: rapid weight loss, muscle mass gain and iron-clad health. In recent years, supermarket shelves have been filled with protein and protein-rich products that are perceived as “healthy”.
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But how much protein do we really need? Proteins are essential nutrients for life, with key roles in tissue development and repair. The recommendations of the European Food Safety Authority EFSA suggest:
Adults: 0.83 g per kg of body weight per day.
Elderly: 1.2 g per kg of body weight per day.
Infants, children and adolescents: between 0.83 g and 1.31 g per kg of body weight per day, depending on age.
Pregnant women: additional intake of 1 g, 9 g and 28 g per day for the first, second and third trimesters respectively.
Breastfeeding women: additional intake of 19 g per day in the first 6 months of breastfeeding and 13 g per day in the subsequent period.
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In recent years, diets that involve high protein consumption (up to double the standard recommendations) have gained popularity. Supporters of these diets propose them to speed up the metabolism, promote weight loss and increase muscle mass.
Some research suggests that a moderately high protein intake may be beneficial. For example, a Swedish study showed that consuming 1.2 grams of protein per kilogram of body weight per day led to greater weight loss and improved body composition than consuming 0.8 grams per kilogram of body weight. However, we must remember that the effects on the metabolism of various macronutrients are very heterogeneous and that excessive protein consumption can increase the risk of kidney stones, overload the liver and contribute to heart disease and colon cancer (if associated with high consumption of red meat and saturated fats).
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When we talk about proteins, in addition to considering quantity we must think about quality, in fact it is advisable to favor lean and healthy protein sources such as:
Pesce
Pollo
Legumes
Egg
Low-fat dairy products
In conclusion, high-protein diets can be useful in some cases, but it is essential not to abuse them and it is important to consult a doctor or nutritionist to evaluate whether this type of diet is suitable for your needs and state of health.
Take Home Messages:
1. Don’t overdo it with proteins: 0.83 g/kg of body weight per day is the recommended dose for adults. Too much protein can damage the kidneys and liver.
2. Choose quality proteins: favor fish, chicken, legumes, eggs and low-fat dairy products.
3. Consult a doctor or nutritionist: high-protein diets are not for everyone. Evaluate whether they are suitable for you and your state of health.
REF:
Aureliano Stingi, doctor of molecular biology, works in the field of precision and longevity oncology
Instagram: Aureliano _Turn it off Twitter: @AurelianoStingi