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Protein-How much is enough? How much is too much? what are the effects of having too much?

joannaboyes1



WHY WE NEED PROTEIN IN OUR DIET.


We all need Protein in our diet and how much will depend on your age, your activity levels and health. Protein plays a key role in promoting bone health and decreasing osteoarthritis, decreasing hunger levels, increasing your protein levels in your diet will help you to feel fuller for longer as it lowers the hormone Ghrelin which increases hunger and cravings.

this will then help you to lose weight as you eat less. Eating enough protein will also help build and repair muscle. Just adding in a bit more lean chicken, an extra egg, or adding a piece of fish to your meal and taking away a few spoons of carbohydrate, will help you to lose weight. Also eating more complex carbohydrates such as brown rice, oats, wholemeal pasta, will increase your levels of protein as these foods naturally contain protein as well as carbohydrates.


But, there is a limit to how much a person should have and there is allot of hype around consuming a high protein diet, particularly when it comes to building muscle, or losing fat. Through my own research on writing this blog I decided to log onto a few different macro calculators online. Many fitness and well being websites have a section (a macro calculator) where you can put in your activity levels, weight, age, height, what your goal is, For example, Weight loss, muscle building, maintain what you have. Once you have put in these details your macros (daily consumption of protein, fat, carbohydrates are calculated) On many of these website calculators you can chose a high protein diet which will take your protein levels to a very high level. There is definitely a place for using a macro calculator and some People will need to consume more like professional athletes will need more than the average person, for someone wanting to lose weight or gain muscle or just to maintain what they have a macro calculator is a great guide for making sure you are getting the nutrients you need and to help you maintain a healthy weight get into a calorie deficit or surplus if you are losing weight or gaining muscle but there are some cases where it can put you on too much of a high protein diet.


HOW MUCH?

So, how much protein should you be consuming a day? on average a person needs approximately 0.8g of protein per kg of body weight. Or 36 grams per pound. This is the recommended daily intake to meet your basic requirements, This is the minimum amount you meet your body's basic needs. healthy hair, nails, strong and healthy bones and muscle.

For athletes wanting to build muscle they'll need to eat between 1-2 grams per kg of body weight.


THE BEST WAY TO EAT PROTIEN

Including protein in all of your meals is the easiest way to ensure you get enough and that you don't over load and have too much all at once, this is better for your body and leaves you room for other foods like vegetables, carbohydrates and healthy fats such as avocado , cheese, olive oil, full fat yoghurt, nuts and seeds.


SIDE EFFECTS OF EATING TOO MUCH PROTEIN.

According to Healthline (Natalie Olsen )

Over eating on protein without enough carbohydrates and fat over a long period of time cam cause malnourishment as its not getting enough nutrients from other foods like carbs and fat. Our bodies need adequate amounts of protein, fat and carbs as well as vitamins and minerals to maintain a healthy body.


SIGNS YOU ARE EATING/CONSUMING TOO MUCH PROTEIN.

1/Peeing (urinating) more frequently because the kidneys have to work extra hard to

2/Did You know eating too much protein can cause weight gain, the body can only take so much and Protein turns to sugar that is then stored as fat (typically in the belly)

3/If you eat protein that has a high level of unhealthy fat this will have a negative effect on your heart increasing heart disease. Protein such as fish, legumes, plant based protein such as tofu or Seitan (a mildly flavoured high protein meat substitute made of wheat and gluten) lentils, nuts and seeds are a much healthier choice.

4/ Over eating on protein can also place extra pressure on the kidneys so if you have kidney disease this may cause extra problems for the kidneys and it may be too much work for them.


WHEN TO INCREASE PROTEIN LEVELS


  1. If you are trying to build muscle

  2. You are an adult wanting to maintain muscle (in particular older adults)

  3. You are recovering from an injury


    Leah Groppo, RD. a clinical dietician with Stanford Health -

    - We should focus more on what our plate looks like, In other words, our plate should ideally have protein, healthy fat, carbohydrate. EG. 1 piece of salmon, (contains healthy fats) lean chicken with avocado salad and rice or pasta, Lentils are a healthy source of protein with brown rice or quinoa for added protein, olive oil, hummus , full fat cheese, chia seeds, mixing and matching different foods on your plate, of you take time to check the nutrients label to see how much protein other foods other than meat and fish, such as brown rice, brown bread, contain you may be surprised how much protein you are having in one meal once you start adding it all together. For example 100g of brown wholewheat pasta contains around 14g of protein , 100g is quite allot but even 50g contains 7g and 100g of full fat Greek yoghurt contains 8 g of protein. so all of these things add up and can add up to allot. Eating a mix of all of the above will keep you healthy without any awful side effects. If you are taking any protein supplements including protein snack bars this all goes towards your daily amount of protein intake.


    SUMMARY

    Unless you are regularly partaking in Strength Training and building muscle most people wont need to eat more than the RDA.

    Eating too much can cause significant health problems and cause weight gain.

    Taking time to read the nutrient label on food to check the amount of protein in one portion will enable you to keep track of how much you are having.

    Watch out for protein snack bars and supplements these count towards your daily intake of protein too.


    I Hope you found this article helpful and interesting.

    Written by Joanna Boyes

    Personal Trainer, nutritional advisor, Pilates and Yin Yoga Teacher.

    30/10/2024

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