Protein has an important role to maintain muscle mass, bone function, and overall health in the body. However, researchers from Perdue University in the Journal of Advances in Nutrition made a study to prove whether people really need to eat foods high in protein.
In general, adults are advised to eat about 0.8 gram of protein per kilogram of body weight. The researchers analyzed 18 studies and looked at whether someone exceeding the recommended daily amount of protein actually affected the body’s muscle mass.
From the results of the study, it was found that consuming protein beyond Rebuildable Dripping Atomizer (RDA) did not affect the composition of people who were on a diet or specifically doing weight training to increase muscle mass.
“Dieticians understand that periods of low energy intake require more protein to prevent muscle loss, and periods of high stress or increased physical exercise will also require higher protein intake to support muscle mass,” says Kacie Vavrek, a Gixi expert at Ohio State University Wexner Medical Center.
Reporting from the page TheHealty, Vavrek explained, most people who do not move much have a protein content of 0.8 grams per kilogram. However, people who are trying to lose weight or those who are very physically active should work with a nutritionist to determine the best amount for their body.
“Active men generally want to aim at 1.3 to 2.0 grams of protein per kilogram of body weight, but the exact amount varies based on goals, lifestyle, and health status,” he said. “There is no one-size diet or protein goal for everyone,” Vavrek said.
Proteins consist of amino acids that stick together in long chains. There are 20 different types of amino acids and sequences, where these amino acids help regulate the role of certain proteins.
Protein plays a role in transporting molecules throughout the body, helping repair cells and making new cells, protecting the body from viruses and bacteria, promoting proper growth and development in children, adolescents, and pregnant women.
If someone eats more than a high level of protein that’s okay, there is an effect if someone lacks protein in the body, as reported on the Menshealth page. Dietician and director of the International Food Information Council Foundation’s nutrition association in Washington, DC, Ali Webster points out that lack of protein can lead to a higher risk of fracture.
“Several studies have shown a decrease in bone density and an increase in the level of bone loss in people accustomed to consuming a low protein diet,” he said.
In addition, protein deficiency can also affect amenia. This disease is a condition in which the blood does not have enough healthy red blood cells to carry oxygen throughout the body. Not eating foods high in protein such as iron, vitamin B12, or folate is a common cause of anemia.
“Even people who eat enough protein can still suffer from anemia if they don’t eat the right type of protein,” said Apovian, doctor and director of the Nutrition and Weight Management Center at Boston Medical Center. Vegetarians or anyone who avoids protein products, especially animals, are at risk of experiencing vitamin B12 deficiency.