Updated: Aug 9, 2020
Protein is a chain of sequenced amino-acids and each chain has a unique sequence of amino acids. Control the metabolism in the body. Protein is a nitrogen-containing nutrition used in different activities of body tissue, enzymes, hormones, etc., in detail it has been discussed in previous article # https://munidoktor.blogspot.com/2020/06/protein-why-we-need-it.html
From where we can get Protein?
We can find protein in both animal and vegetables also in plant foods (https://munidoktor.blogspot.com/2020/06/what-is-protein-and-do-vegetables-has.html)
How much Protein do we require?
The amount of protein we require, Depends on our body weight. The Recommended Dietary Allowance is for protein to be 8-10% of the calories consumed. This is the amount of protein provided by a whole foods plant-based diet. So, if you just eat a variety of plant-based meals, you will have the perfect amount of protein your body needs, without giving protein too much thought.
If you want to know how much protein you need for your body weight you can calculate it using the following formula:
Body weight [in pounds] x 0.36= the recommended protein intake (in grams)
Is more protein intake bad for me?
Yes. More protein may lead to osteoporosis, cancer, kidney disease, and heart disease. review research findings are some very useful links:
Side effects of taking excess protein is a myth which will never die plus taking excess protein very from person to person also.
People say that too much protein can damage kidneys and leach calcium from your bones to cause osteoporosis. However, there are no studies or data to show that either is the case.
People say that the kidneys need to work hard to clear the metabolites of protein from the body, leading to increased strain on the kidneys. However, kidneys are built to work 24/7, so there shouldn’t be any worry when increasing protein intake.
The recommended dietary allowance for protein is 46 grams per day for women and 56 grams per day for men, but most people easily surpass these amount.
Animal protein is bad for you. Reasons: all animal protein destroys the endothelium, which is the gateway to atherosclerotic heart disease. This has been conclusively demonstrated with a simple and powerful test called the brachial artery tourniquet test. There is no ambiguity.
Animal protein is made up of amino acids, which no surprise acidify the blood. The body leaches calcium from your bones to neutralize the acidification and maintain pH balance. That leads to osteoporosis.
Too much protein dehydrate you.
Too much protein can cause weight gain
Too much protein results loss of calcium
Risk of High intake of protein
High-protein diets may tout weight loss, but this type of weight loss may only be short-term.
Eating large amounts of protein can lead to bad breath, especially if you restrict your carbohydrate intake.
To avoid diarrhea, drink plenty of water, avoid caffeinated beverages, limit fried foods and excess fat consumption, and increase your fiber intake.
Your body flushes out excess nitrogen with fluids and water. This can leave you dehydrated even though you may not feel more thirsty than usual.
This is because of the excess nitrogen found in the amino acids that make up proteins. Damaged kidneys have to work harder to get rid of the extra nitrogen and waste products of protein metabolism.
Diets that are high in protein and meat may cause calcium loss. This is sometimes associated with osteoporosis and poor bone health.
Protein breaks down into waste products, blood, urea, nitrogen and an excess puts a strain on your kidneys. Make sure you consume a lot of water if eating high protein. Sometime after having meal of meat with spices people react to feel so much thirst but it is another topic. Eating a balanced diet with more focus on vegetables, fruits, whole grains (and variety of), beans/legumes, and grass fed dairy and animal foods (if consumed)......usually 15-20 percent of total kcals. There are those who suggest a vegan diet although I would question if optimal being that b12 supplementation is required. A lot of factors are needed to design the ideal diet for an individual including labs, genetics factors, medick history, food preferences, etc.
According to the (IOM) the daily need for protein is as follows:
Life stage and gender
RDA in grams (g) per day
Infants and children
0–6 months 9.1 Gram
6–12 months 11.00 Gram
1–3 years 13.00 Gram
4–8 years 19.00 Gram
9–13 years 34.00 Gram
14–18 years 52.00 Gram
19–70 years and older 56.00 Gram
9–13 years 34.00 Gram
14–70 years and older 46.00 Gram
Pregnant or breastfeeding women
All ages 71.00 Gram