Protein - Just How Much is Too Much?
As is the case with all other nutrients, the amount of protein which we are recommended to consume on a daily basis varies depending on our age and our sex. When it comes to protein, an average diet in the United States is normally able to provide ample protein for all groups of people, and consequently deficiencies of protein are thankfully uncommon.
The ability of the body to process protein has been shown to reduce with age and this is thought to be one of the main reasons why older people can find it more difficult to retain muscle definition.
It is generally recommended that people in normal health should aim to consume somewhere around 15 to 30 per cent of their total calorie intake per day as protein. In quantity terms this should equate to approximately 50g of protein daily for an adult male and about 45g for an adult female.
As mentioned at the start of this piece, the average US diet is able to provide this requirement quite satisfactorily in most cases. As an example, around 65 grams of of meat, chicken or fish is able to provide this level of protein, whilst other high protein foods such as eggs, cheese and yogurt are common sources for non-meat eaters.
Whilst protein deficiency is rare, when it does it occur it can have some damaging consequences on the body such as reduced muscle mass and definition, thin brittle hair, poor skin, and weak nails.
Prolonged lack of protein may also result in anemia, hair loss and fluid retention. In extreme circumstances such as those suffered by people living in famine conditions, a lack of protein can lead to muscle wastage where the body is forced to rely on what protein there is in the persons own muscle.
An ample supply of high quality protein is particularly important in situations where new tissue is being created; pregnancy being a prime example. The need for protein is also increased substantially when the body is recovering from injury or trauma and in some circumstances the daily requirement can be close to double that typically needed in normal circumstances. Burns victims are a clear example where extra protein can be necessary in order to aid the growth of new skin tissue.
Whilst consuming enough protein is very important, it is possible to have too much of a good thing. This can be particularly true in cases where the body has trouble in digesting proteins due to a medical condition. In these circumstances, excess waste can collect in the body causing considerable discomfort for sufferers.
Problems can occur for people who have troubles with their kidneys or liver as these organs are a key part of the body's protein processing system. In these cases a quite frequent consequence can be the development of kidney stones which form out of excess uric acid. The solution to this and other similar problems related to protein is often to reduce the level of protein in the daily diet.
Protein is a key nutrient and getting the right amount of protein is, for most people, thankfully not too difficult to achieve. It is however important to note that the level of protein required in your diet can change during your lifetime as circumstances change.
Wishing you all good health.
The ability of the body to process protein has been shown to reduce with age and this is thought to be one of the main reasons why older people can find it more difficult to retain muscle definition.
It is generally recommended that people in normal health should aim to consume somewhere around 15 to 30 per cent of their total calorie intake per day as protein. In quantity terms this should equate to approximately 50g of protein daily for an adult male and about 45g for an adult female.
As mentioned at the start of this piece, the average US diet is able to provide this requirement quite satisfactorily in most cases. As an example, around 65 grams of of meat, chicken or fish is able to provide this level of protein, whilst other high protein foods such as eggs, cheese and yogurt are common sources for non-meat eaters.
Whilst protein deficiency is rare, when it does it occur it can have some damaging consequences on the body such as reduced muscle mass and definition, thin brittle hair, poor skin, and weak nails.
Prolonged lack of protein may also result in anemia, hair loss and fluid retention. In extreme circumstances such as those suffered by people living in famine conditions, a lack of protein can lead to muscle wastage where the body is forced to rely on what protein there is in the persons own muscle.
An ample supply of high quality protein is particularly important in situations where new tissue is being created; pregnancy being a prime example. The need for protein is also increased substantially when the body is recovering from injury or trauma and in some circumstances the daily requirement can be close to double that typically needed in normal circumstances. Burns victims are a clear example where extra protein can be necessary in order to aid the growth of new skin tissue.
Whilst consuming enough protein is very important, it is possible to have too much of a good thing. This can be particularly true in cases where the body has trouble in digesting proteins due to a medical condition. In these circumstances, excess waste can collect in the body causing considerable discomfort for sufferers.
Problems can occur for people who have troubles with their kidneys or liver as these organs are a key part of the body's protein processing system. In these cases a quite frequent consequence can be the development of kidney stones which form out of excess uric acid. The solution to this and other similar problems related to protein is often to reduce the level of protein in the daily diet.
Protein is a key nutrient and getting the right amount of protein is, for most people, thankfully not too difficult to achieve. It is however important to note that the level of protein required in your diet can change during your lifetime as circumstances change.
Wishing you all good health.
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