So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age.
And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable. But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein. Read more about the thinking of experts on this subject in this summary of two "Protein Summits" in and organized "to discuss the role of protein in human health and to explore the misperception that Americans overconsume protein.
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay.
For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.
It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.
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Thanks for visiting. Don't miss your FREE gift. Protein powder supplements are also commonly used by athletes, especially post-exercise when real food sources of protein tend to be less accessible. Protein shakes are extremely convenient, making them useful for active individuals and athletes who are constantly on-the-go.
If choosing a protein powder supplement, whey protein and plant-based proteins such as soy or pea have been shown to most effectively promote muscle growth and recovery. Protein forms the main building blocks of your tissues and organs. Eating a high-protein diet can help your body repair quicker after injury. Finally, there is the misconception that high protein intake harms your kidneys. This idea comes from the recommendation for people with poorly functioning kidneys usually from pre-existing kidney disease to eat a low-protein diet.
However, while protein can cause harm to people with kidney problems, it does not harm those with healthy kidneys.
Eating more than 1 gram of protein per pound of body weight has not shown to have any additional benefit. Timing of protein intake is especially important for athletes or anyone trying to build muscle.
Exercise, especially resistance training, stresses the muscles. Eating protein after a workout helps repair the muscle breakdown that has occurred and further builds upon that muscle.
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Skip to main content. Healthy eating. Home Healthy eating. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Proteins are made of amino acids Nutritional value of protein Protein foods How to get your protein needs Getting more protein into your day, naturally Getting too little protein protein deficiency Protein shakes, powders and supplements Protein and exercise Very high protein diets are dangerous Where to get help.
Protein is a nutrient your body needs to grow and repair cells and to work properly. How much protein you need from your diet varies depending on your weight, gender, age and health. Meeting your protein needs is easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils.
Proteins are made of amino acids Proteins are made up of building blocks called amino acids. Nutritional value of protein The nutritional value of a protein is measured by the quantity of essential amino acids it contains.
Different foods contain different amounts of essential amino acids. Generally: Animal products such as chicken, beef or fish and dairy products have all of the essential amino acids and are known as 'complete' protein or ideal or high-quality protein. Soy products, quinoa and the seed of a leafy green called amaranth consumed in Asia and the Mediterranean also have all of the essential amino acids. Plant proteins beans, lentils, nuts and whole grains usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.
Protein foods Some food sources of dietary protein include: lean meats — beef, lamb, veal, pork, kangaroo poultry — chicken, turkey, duck, emu, goose, bush birds fish and seafood — fish, prawns, crab, lobster, mussels, oysters, scallops, clams eggs dairy products — milk, yoghurt especially Greek yoghurt , cheese especially cottage cheese nuts including nut pastes and seeds — almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds legumes and beans — all beans, lentils, chickpeas, split peas, tofu.
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