4,699 guests

How much protein does your body need?

PROTEIN is one of the important nutrients our body needs for stronger muscles. And this nutrient is now everywhere in food.

And because of its importance, protein gets a lot of publicity these days.

While protein helps for stronger muscles, Mayo Clinic said you’re not going to build muscles by consuming it. You need strength exercise to build muscles.

Although adequate protein throughout the day is necessary, too much isn’t good.

Mayo Clinic said extra protein intake can lead to elevated blood lipids and heart disease. Because many high-protein foods are high in total fat and saturated fat. Too much protein would also hurt your kidneys and people who are predisposed to kidney disease are at risk.

The sensible requirement would depend on your calorie needs. If you need around 2,000 calories, around 50 to 175 grams of protein is required. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 75 kilograms (165 pounds) should consume 60 grams of protein per day.
    
People who exercise regularly have higher needs, about 1.1-1.5 grams per kilogram. People who lift weights regularly or are training for a running or cycling event need 1.2-1.7 grams per kilogram
    
The healthiest sources of protein include: soy, nuts, seeds, beans and lentils; lean meats (white meat chicken, lean cuts of beef or port); fish; egg whites; and low-fat dairy.
    
Meanwhile, if you consumed too much protein, there cons that would soon be happening in your body.
    
* You’ll have gastrointestinal issues. Chicken breast and cottage cheese are great for packing on muscle, but they deliver precisely none of the fiber you need. If you swap too many complex carbs—like whole grains, beans, vegetables, and fruit—for animal proteins, you’ll have a hard time getting the recommended 25 to 35 daily grams of fiber. You end up feeling constipated and bloated.
    
* You gain weight. A high-protein diet might help you drop pounds in the short-term. But if you’re going hard on the egg whites and whey protein without cutting out other stuff, you’re gonna gain weight, not lose it. In fact, one long-term study of more than 7,000 adults found that those who ate the most protein were 90 percent more likely to become overweight compared to people who ate less of the stuff. In other words, there’s still no such thing as a miracle food.
    
* You might wreck your kidneys. As mentioned earlier, you’ll hurt your kidneys when you eat too much protein. When you chow down on protein, you also take in nitrogen byproducts that your kidneys then have to work to filter out of your blood. If you’re eating a normal amount of protein, you pee out the nitrogen, and it’s no big thing. But when you gorge on the muscle builder, you force your kidneys to work harder than usual to get rid of all the extra nitrogen. Which, over time, might have the potential to cause kidney damage.