Protein is the building block of our body and is found almost everywhere, including muscles, bones, skin, hair and is also essential for every cellular function our body performs.

It synthesizes various hormones and enzymes that fuel many chemical reactions and also hemoglobin, which carries oxygen in the blood. It is used for the formation of enzymes, hormones such as insulin, immune system antibodies.

For adults, the recommended daily intake (RDA) for protein is 0.8 grams per kilogram (g/kg). However, new research and statistical analyses of the data show that the figure should be higher and at least 1.0 g/kg.

It should be noted here that the recommended intake (RDA) does not represent the ideal intake, but the minimum required to prevent malnutrition.

Apart from this, there are a plethora of benefits that protein offers:

~ Helps in muscle recovery
~ Increases muscle mass and strength
~ Suppresses appetite and boosts metabolism
~ Strengthens the bones
~ Helps the recovery of your body after injury
~ Increases the total energy
~ Helps in weight loss

Protein is one of the “macronutrients” which means that the body needs large amounts of it to function properly. The other macronutrients are carbohydrates and fats. However, unlike these two, protein is not stored in the body, so you should include foods high in protein in your diet.

Eating a diet rich in protein will help build lean muscle in your body and in turn, boost your metabolism. This would result in burning more calories even in a steady state! According to research, eating foods high in protein can reduce the level of abdominal fat.

It is used for the formation of enzymes, hormones such as insulin, immune system antibodies, haemoglobin, etc. For adults, the recommended daily intake (RDA) for protein is 0.8 grams per kilogram of weight (g/kg). However, new research and statistical analyses of the data suggest that the number should be higher and should be at least 1.0 g/kg.

It should be noted here that the recommended intake (RDA) does not represent the ideal intake, but the minimum required to prevent malnutrition.

Categories:

People with a sedentary lifestyle

If you are in this category, aim for 1.2-1.8 g/kg. Keep in mind that your body composition is more likely to improve if you add regular activity, especially endurance training, and it’s not enough just to hit your protein target.

Weight maintenance

If you are at a healthy weight and active, aim for 1.4-2.0 g/kg. People who are trying to maintain the same weight and also improve their weight

their body composition (i.e. to lose fat), they benefit most from the higher end of the range, i.e. 2 g/kg body weight.

Increase in muscle mass

If you are at a healthy weight and want to build muscle, aim for 1.6-2.4 g/kg.

Fat loss

If you are at a healthy weight, are active and want to lose fat, aim for 1.6-2.4 g/kg. and increase your calorie deficit (by eating a low-calorie diet/exercising more.

Overweight people

If you are overweight, aim for 1.2-1.5 g/kg. Although fat loss should be your priority, that doesn’t mean you can’t build muscle during the same period.

Vegan/vegetarian

If you are vegan or get most of your protein from plant sources, then your protein needs may be higher because plant proteins are usually inferior to animal proteins in terms of both bioavailability and amino acid profile.

Optimal protein intake for athletes

Athletes are known to need more protein every day. The main reasons for these increased requirements are the use of protein to repair micro-damage to muscle fibres during exercise, to meet energy needs and to support muscle growth. Protein needs also depend on the type of exercise performed (resistance versus endurance), intensity and duration of the activity.

The American College of Sports Medicine, the Academy of Nutrition and Dietetics and the Canadian Sporting Recommendations recommend 1.2-2.0 g/kg of protein to optimize recovery from training and to promote the growth and maintenance of muscle mass. This recommendation is in line with that of the International Society for Sports Nutrition (ISSN): 1.4-2.0 g/kg.

Optimal protein intake for muscle growth

Resistance training such as weights is essential for muscle development. It is not enough to get protein, the muscle must be given a stimulus to grow. To increase muscle mass, therefore, the target daily protein intake is in the range of 1.6-2.4 g/kg. A progressive resistance overload and a slightly hyper-caloric diet (370-800 kcal above maintenance) is additionally recommended.

Optimal protein intake for fat loss

To begin with, it is possible to lose fat even on an isocaloric diet (or maintenance diet), as long as the macronutrients are changed to increase protein. If further weight loss is the goal, it goes without saying that a hypocaloric diet, i.e. eating fewer calories than you burn, is necessary.

High protein intakes help maintain lean mass in dieting athletes and an intake of 1.6-2.4 g/kg protein seems to be ideal. For further loss of course athletes should increase their caloric deficit by reducing the intake of other macronutrients (carbohydrates, fats) or increasing training.

Notes: The above recommendations are for people who are already underweight and are trying to lose a little more fat while maintaining muscle mass. For overweight/obese people, protein intakes of 1.2-1.5 g/kg are sufficient to maximise fat loss. This range is supported by the European Association for the Study of Obesity, which recommends up to 1.5 g/kg.

Considering the risks associated with obesity, it is also worth noting that eating a higher protein diet (27% versus 18% of calories) significantly reduces several cardiometabolic risk factors, such as waist circumference, blood pressure and triglycerides, while also increasing satiety. These effects depend of course on the amount of body fat lost.

Source: Clinical Dietitian Nutritionist N. Kaffetzopoulos