Requirements for adequate protein intake
Protein is an essential nutrient that is found in many foods. The human body produces eleven of the 20 amino acids that are necessary for a healthy body, but the other nine are not produced. These nine essential amino acids must be obtained through diet. The amount of protein an individual needs will depend on their weight and level of physical activity. 단백질쉐이크
Adults over 50 should eat the same amount of protein as younger adults. Some authorities recommend a ratio of 1.2 to 1.5 g of protein per kilogram of body weight. However, it is important not to focus on protein alone. While protein builds muscle, carbohydrates are essential for energy. As a result, the ratio of protein to carbs will vary depending on the type of activity that the individual is involved in.
Children should eat 1.5 to three grams of protein per kilogram of body weight per day. Breastfeeding can help them reach this goal. However, for preterm infants, additional protein intake may be required.
Sources of protein
The sources of protein in the American diet are diverse, but the proportion of animal protein is high. Among adults, animal protein makes up almost four-fifths of total protein intake. The next largest protein sources in the American diet are dairy and plant products. The remaining eight percent is undefined and mostly comes from other foods.
Other sources of protein can be found in nuts and seeds. Many fruits and vegetables also have small amounts of protein, including corn, asparagus, brussels sprouts, and artichokes. You can also find protein in poultry, seafood, and eggs. However, these should be consumed in moderation.
In the US, the main sources of protein are meat, fish, poultry, and dairy products. Grain-based foods and legumes also provide adequate amounts of protein. The protein content of these sources is more than double that of plant-based foods. They are also excellent sources of vitamin D, iron, and calcium. However, they are less protein-dense than animal-based foods, and therefore provide a lower amount of energy per serving.
Effects of high protein intake on bones
There are some studies that have shown that high protein intake can benefit bones. This type of diet can lower urinary deoxypyridinoline levels, which are indicators of bone collagen breakdown. In addition, a high protein diet increases calcium absorption, which results in stronger bones. However, these studies were limited to a relatively low calcium intake.
A high protein diet can also cause increased urinary calcium, which has not been well understood. The traditional hypothesis was that increased dietary protein produced a high metabolic acid load, which the lungs and kidneys were unable to deal with. Animal proteins, however, contain a greater proportion of sulfur-containing amino acids, which may increase the acid load. However, a high protein diet can be beneficial to bones, as long as it is balanced with sufficient amounts of calcium, potassium, and magnesium.
In one study, women who ate high protein diets had higher bone density than women on lower protein diets. The study’s authors compared the protein intake of postmenopausal women with those of younger women. Interestingly, the intake of a high protein diet did not affect bone density in women with low calcium levels. Another study, conducted by Hannan and colleagues, measured the relationship between baseline protein intake and the change in BMD over a period of four years.