We tend to consume more than enough protein already,” says Roger A. Fielding, senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and professor at the Friedman School of Nutrition Science and Policy.
According to a national survey, 85% of Americans meet or exceed the recommended amount of protein. The Recommended Dietary Allowance (RDA) for protein in the U.S. is 0.8 grams per kilogram of body weight per day (g/kg/d), or 0.36 grams per pound. One study found the majority of U.S. adults eat somewhere around 1.0 to 1.5 g/kg/d, well above the recommended 0.8 g/kg/d.
There are some circumstances where this extra protein may be warranted:
Building Muscle
While simply increasing protein intake has not been shown to build muscle, it may help increase muscle strength when combined with a program of regular muscle-building exercise.
“During aerobic or strength training activities, protein turnover increases,” Fielding explains. “In other words, your body may break down more protein than it is making. An abundance of evidence suggests people who are physically active probably require more dietary protein per day—up to 1.1 g/kg—to make up the difference. But keep in mind, most people in the U.S. already consume at least this much protein.”
Aging
Some studies suggest older adults could benefit from getting a bit more than the RDA for protein, but the jury is still out. “As we age, we lose muscle mass,” says Fielding. “If an older adult is eating a low protein diet or not consuming protein throughout the day, muscle loss may be accelerated.”
In a number of studies, high-protein interventions did not help maintain muscle mass in adults aged 65 or older who already consumed adequate amounts of protein at baseline. However, other studies, including a long-term study led by Tufts researchers, found higher protein intake across adulthood was associated with significantly lower risk of losing physical function with age, particularly in women.
While the U.S. RDA for protein is 0.8 g/kg/d (0.36 g/lb) for adults of all ages, some international expert groups recommend a protein intake of 1.0 to 1.2 g/kg/d for adults over 65 years old. The participants in the Tufts’ study were averaging protein intake of 1.0 g/kg/d, indicating most older adults in the U.S. don’t necessarily need to change their eating habits to meet this higher intake goal.
Weight Management
If you are cutting calories to lose weight, be careful to keep your intake of protein foods at the recommended level.
“When people cut calories across the board, they generally cut protein intake along with carbohydrates and fats,” says Fielding. “If the body is not getting enough dietary amino acids to build all the proteins it needs, it will break down muscle tissue to get to the amino acids stored there. These dieters will lose body fat, but also lean mass (muscle).”
Making sure a higher percentage of calories on a low-calorie diet comes from protein can help.
This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy.
Important Notice: This article was also published at https://now.tufts.edu by their News Staff, where all credits are due.
Disclaimer
The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah™. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah™ are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah™ in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah™ or others appearing and are protected under the first amendment.
Dr. Farrah™ is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah™ has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.
Dr. Farrah™ promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.
Dr. Farrah™ does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah™ does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.
To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Dr. Farrah™ hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.
