Milly Gaines
Increasing your protein intake can have several health benefits, including weight loss, muscle growth, and improved metabolic health. Protein is a macronutrient that plays a vital role in the function and structure of cells, tissues, and organs. It helps keep you full, supports muscle growth, and regulates blood sugar. However, it's important to note that the type of protein and individual health conditions should be considered when increasing protein intake. While protein-rich foods like lean meats, yogurt, beans, and nuts can be beneficial, excessive protein or unhealthy sources may have risks, such as kidney stones or heart disease. Consulting with a healthcare professional or registered dietitian is advisable to determine the appropriate amount and sources of protein for your specific needs.
| Characteristics | Values |
|---|---|
| Feeling full for longer | Eating protein can make you feel full longer and reduce your appetite. |
| Weight loss | Increasing protein intake can promote weight loss and help maintain weight loss. |
| Muscle mass | Protein is the building block of muscles and can help maintain and increase muscle mass. |
| Bone density | Protein can improve bone density and strengthen bones. |
| Blood sugar and insulin levels | Eating protein first can help keep blood sugar and insulin levels from rising too high after a meal. |
| Kidney health | High protein diets may increase the risk of kidney stones and chronic kidney disease. |
| Heart health | A high protein diet with lots of red meat and saturated fat may increase the risk of heart disease. |
| Cancer risk | A high protein diet with lots of red meat and saturated fat may increase the risk of colon cancer. |
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Weight loss
Protein is one of the three macronutrients, along with fats and carbohydrates. It is a building block of the body, supporting cells, organs, and tissues. It is also essential for muscle growth and bone health. Dietary Guidelines for Americans 2020-2025 recommend that adult females consume at least 46 grams of protein per day, while adult males should consume at least 56 grams. However, these amounts are to prevent protein deficiency, and some individuals may benefit from a higher protein intake.
Protein can help reduce hunger and increase feelings of fullness, leading to a reduction in overall calorie intake. It does this by modifying the levels of appetite-regulating hormones, reducing the hunger hormone ghrelin while boosting the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin. This can help individuals naturally consume fewer calories and promote weight loss.
In addition to reducing calorie intake, protein can also increase the number of calories burned. A high protein diet can boost metabolism, making it easier to lose weight. It can also help prevent muscle loss during weight loss, as protein is essential for muscle growth and maintenance.
It is important to note that the success of a high-protein diet for weight loss may vary among individuals. While it can be an effective tool, it should be combined with other healthy lifestyle habits and physical activity for optimal results. Additionally, it is recommended to consult with a healthcare professional or dietitian before starting a high-protein diet, especially if an individual has certain health conditions or is taking weight-loss medications.
Some high-protein foods that can be incorporated into meals and snacks include beans, lentils, soy, seafood, low-fat dairy products, fish, nuts, lean chicken, and turkey.
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Muscle growth
Protein-rich foods include lean meat, fish, beans, nuts, and legumes. Animal protein sources are better than plant-based sources for building muscle mass because they contain all the essential amino acids in sufficient amounts and are easier to digest. However, individuals who opt for plant-based diets can easily supplement by eating more overall protein and a variety of foods. For example, rice and beans, hummus and pita bread, or peanut butter on whole wheat bread.
The recommended daily protein intake for sedentary adults is 0.75–0.8 grams per kilogram of body weight. However, individuals trying to build muscle may need more than this. For example, a 2022 review found that older adults over 65 years may need 1.2 to 1.59 grams per kilogram of body weight. Another source suggests that individuals who exercise regularly need 1.1–1.5 grams per kilogram, and those who lift weights or are training for a running or cycling event need 1.2–1.7 grams per kilogram.
It's important to note that excessive protein intake, more than 2 grams per kilogram of body weight daily, can cause health issues over time. Additionally, while protein is crucial for muscle growth, it should be paired with resistance exercise for optimal results. Simply increasing protein intake without exercising will not lead to significant muscle growth.
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Bone strength
A diet rich in protein is essential for optimal bone mass gain and for preserving bone and muscle mass. In children and adolescents, protein plays a critical role in bone mass acquisition. Undernutrition during these stages of life can severely impair bone development. Low protein intake lowers both the production and action of Insulin-like Growth Factor (IGF-1), which enhances bone formation. IGF-1 also stimulates the intestinal absorption of the bone mineral elements calcium and phosphate.
Protein is necessary for building muscle, skin, and bones. Strength training plays a vital role in bone health, as you need strong, active muscles to build and maintain healthy bones. Without muscle, bones do not get the stimulation they need to repair, grow, and rebuild.
Research indicates that you get the best results for your bones and muscles when you couple protein intake with strength training. The Recommended Dietary Allowance (RDA) for protein is likely not enough for optimal bone health. The amount of daily protein you will need depends on your age, sex, and activity level. For healthy adults over 65, the optimum amount is 1.0 to 1.2 grams of protein per kilogram or 0.36 grams per pound of body weight each day.
Although a high-protein diet is associated with increased urinary calcium excretion, which may be related to higher intestinal calcium absorption, higher protein intakes do not appear to be harmful to bone health. In fact, in the elderly, insufficient protein intake may be a more severe problem than protein excess.
However, excessive dietary protein from foods with a high potential renal acid load can adversely affect bone health unless buffered by the consumption of alkali-rich foods or supplements. For example, a diet high in acid-ash proteins causes excessive calcium loss because of its acidogenic content. Therefore, it is important to ensure adequate calcium intake when consuming a high-protein diet.
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Appetite suppression
Protein can help you feel full for longer, reducing your appetite and managing hunger levels. This can aid in weight loss, as you may consume fewer calories than if you were eating more carbohydrates and fats. A high-protein diet can also help maintain weight loss and prevent weight regain.
A 2022 review found that the daily protein requirements in grams for increasing lean muscle mass may vary depending on age groups. For those over 65, the recommended intake is 1.2 to 1.59 grams of protein per kilogram of body weight. For most active adults, the optimal protein intake is 1.2 to 2 grams of protein per kilogram of body weight per day.
There are many ways to increase your protein intake. You can replace cereal with eggs at breakfast, eat more Greek yoghurt, beans, nuts, and seeds, or add collagen to your coffee. High-protein snacks, such as cheese, are also a good option. When eating meals, it is recommended to consume the protein source first, especially before starches.
While protein has many benefits, it is important to note that very high-protein diets may have some risks. For example, they have been linked to a higher risk of kidney stones. Additionally, a high-protein diet that contains large amounts of red meat and saturated fat may increase the risk of heart disease and colon cancer.
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Health risks
While protein is an essential part of a healthy diet, helping to build and repair muscle, organs, and bones, consuming more than the body needs can lead to several health risks. Nutritional experts do not advocate exceeding the recommended daily amount of protein, which is 0.8 grams to 1 gram per kilogram of body weight. The recommended daily intake for adult females is around 46 grams, while adult males can consume around 56 grams per day.
Consuming more than 2 grams per kilogram of body weight daily of protein for a long time can cause health problems. Symptoms associated with too much protein include intestinal discomfort, dehydration, nausea, fatigue, and headaches. Chronic protein overconsumption can also increase the risk of cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures. A 2002 study found that as protein intake increased, hydration levels decreased. However, a 2006 study concluded that consuming more protein had a minimal impact on hydration.
A high-protein diet may also lead to elevated blood lipids and heart disease, as many high-protein foods are high in total and saturated fat. 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. A 2013 paper highlighted that too much protein may increase the chances of certain illnesses, like coronary heart disease or even cancer.
Additionally, a high-protein diet could cause inadequate fiber intake, leading to constipation or bloating. People with gout may also be more likely to experience uncomfortable side effects from eating too much protein.
It is important to note that the amount of protein a person should aim for each day can vary depending on their gender, age, activity levels, and overall health. For example, physically active people may need to increase their protein intake, with recommendations ranging from 1.3 grams to 1.6 grams per kilogram of body weight depending on the intensity of their workouts. Similarly, older adults may need to consume more protein than is currently recommended to prevent age-related muscle loss.
If you are considering increasing your protein intake, it is best to consult with a doctor or dietitian to ensure that you are getting the right amount of protein for your individual needs and health status.
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Frequently asked questions
Eating more protein can help you feel full for longer, which can aid weight loss. It can also help to build muscle, strengthen bones, and improve overall health.
The recommended amount of protein varies depending on age, gender, and level of physical activity. Dietary Guidelines for Americans 2020-2025 recommend adult females consume at least 46 grams of protein per day and adult males 56 grams. However, some experts suggest that eating more than this amount may be beneficial. For older adults, a range of 1.2 to 1.59 grams of protein per kilogram of body weight is recommended.
High-protein foods include lean meats, yogurt, eggs, beans, fish, nuts, seeds, legumes, and cheese.
You can add more protein to your diet by incorporating protein-rich foods into each meal and snack. For example, you can replace cereal with eggs or Greek yogurt at breakfast, eat nuts and beans as snacks, and pair meals with high-protein ingredients like chicken or tofu. Protein powders can also be added to recipes like smoothies, oatmeal, and baked goods.
