Proteins are one of the most versatile molecules for a human body. Also, they are key to nearly all biological processes. But do you know that the average protein intake is calculated using the ratio of 1 gram of protein for every 1 kilogram of an individual’s body weight?
Protein intake depends on the following factors:
- age
- gender
- pregnancy and breastfeeding
- activity levels
Adults are normally suggested to consume 0.8 g per kilograms (kg) of body weight on a daily basis.
RDA for Protein
Are you physically active? If yes, then you can increase the RDA of protein that should be consumed by a human being. A study of 2016 suggests eating:
- 1.0 g per kg of bodyweight along with minimal activity levels
- 1.3 g per kg of bodyweight along with moderate activity levels
- 1.6 g per kg of bodyweight along with intense activity levels
A pregnant or breastfeeding woman is supposed to consume a lot more than other people. Even many studies have clearly proven that people should consider increasing protein consumption as they grow old. A study (2016) also concluded that an older adult should intake more protein than it is currently recommended to improve healthy aging.
The researchers also recommended that adults should intake it in the range of 1.2 to 1.6 g per kg of body weight every day, to avoid age-related muscle loss and sarcopenia. The study also concluded that these amounts can also enhance satiety, appetite control, and even weight management.
Now, that you have gained a good amount of knowledge about, you should now know some of the side effects of too much protein intake.
Well, you can normally have 2 g per kg of your body weight on a daily basis, long-term, with no significant side effects. However, some people like elite athletes can consume as much as 3.5 g per kg of body weight every day, again with no side effects. Many researches also indicate that daily consumption of more than 2 g per kg of bodyweight for a very long time can result in health problems.
Symptoms linked with “too much protein”:
- intestinal discomfort and indigestion
- dehydration
- unexplained exhaustion
- nausea
- irritability
- headache
- diarrhea
Also, following are the serious risks related with the chronic protein overconsumption:
- cardiovascular disease
- blood vessel disorders
- liver and kidney injuries
- seizures
- death
No, it is not yet done! You will be surprised to know that some doctors have also associated certain conditions to the chronic protein overconsumption, such as:
- type 2 diabetes
- cancer
- osteoporosis and osteopenia
A common question: Is a High-protein diet safe?
It is typically suggested to intake energy between 10 to 35 percent from protein daily. However, there are some exceptions who can intake between 2 and 3.5 g per kg of body weight every day, such as:
- athletes
- pregnant and breastfeeding women
- people who do physically demanding jobs
But let me tell you that researchers are still not sure whether very high-protein diets are even safe or not? Especially when a person is cutting back on his/her carbohydrate intake.
So, what is the conclusion?
Undoubtedly, a high-protein diet is popular, and some studies even show that high-protein foods exclusively help to:
- increase satiety or the sensation of fullness after meals
- control and reduce appetite and food cravings
- aid in weight loss and fat mass loss
- control neural stimuli related to food and food behaviors
Under certain situations, our requirement for protein increases like periods of sickness or increased physical activity. You should eat enough protein for these processes to happen. Although a high amount of consumption is healthy and safe but eating a massive amount of protein is also unnatural that may cause harm.
Hence, you should consult a doctor or a nutritionist before you begin a very high-protein diet.