While there is a wide range of protein intake recommended by the government, a high intake of protein may pose a health risk. High protein intake can lead to nutritional deficiencies and displace other important nutrients. Although there are no recommended upper levels for protein intake, the Dietary Reference Intakes warn against exceeding the acceptable range of macronutrient distribution.
Dietary Reference Intakes for protein
The Dietary Reference Intakes (DRIs) for protein are established to meet the nutrient requirements for adults. This recommended amount of protein is 0.8 grams per kilogram of body weight. This is based on the need to prevent protein-related deficiency while supporting growth and development. Foods that are rich in protein include meat, fish, 단백질보충제추천헬갤 poultry, eggs, soy, beans, peas, and seeds. Whether or not a particular food contains high amounts of protein is often determined by its amino acid content.
The RDA is intended to meet the protein needs of 97-98% of the population. However, protein experts suggest that the RDA is a bit misleading. Current protein research is moving beyond RDAs to determine the optimal amounts and times to consume protein. For example, most western diets tend to skew protein intake toward the evening meal. This is because the morning meal is carbohydrate and protein-poor, whereas the evening meal is higher in protein and calories.
The ERIs for protein were developed using the nitrogen balance method. This method has practical limitations and problems in statistical analysis. As a result, the estimates may be lower than the actual requirement. Recent studies have suggested that the new values are approximately 40% higher than the recommendations currently in use.
Effects of protein intake on body composition
In a recent systematic review, researchers evaluated the effect of protein intake on body composition. The study examined whether protein intake increased lean mass and reduced body fat. Researchers searched PubMed, Scopus, and Google Scholar for relevant articles and abstracts. They searched for “dietary proteins”, “body composition,” “skeletal muscle,” and “muscle strength.” A total of 1542 abstracts were identified. Two researchers independently reviewed each abstract to determine whether it was relevant to the study question.
The study included young, resistance-trained, lean men and women. They were given a baseline protein intake of 2.0 g/kg/day. They found that increased protein intake resulted in better body composition, even without caloric restriction. In addition, the thermic effect of dietary protein was greater for trained individuals than in non-trained individuals.
The total protein intake is an important determinant of body composition. Protein intakes above the RDA are associated with gains in lean body mass while depletion of fat mass. A high-protein diet is best accompanied by resistance training to increase lean body mass. However, there is no definitive evidence for the role of pre-sleep protein feedings, although some researchers believe they benefit athletes.
In a study involving female collegiate soccer athletes, protein intake was associated with changes in body composition. The researchers attributed the effect to timing of protein intake and the energy balance of the group. In addition, female athletes who consumed protein less frequently were more likely to have increased fat-free mass.
Effects of protein intake on blood pressure
Recent studies have shown that protein intake may lower blood pressure in certain cases. One such study found that adults with higher protein intake had lower blood pressure. The results were similar in normal-weight and overweight individuals. The study also found that higher protein intake was associated with reduced long-term risks of HBP, with a 40 to 60 percent reduction in risk.
This is a promising finding, as it implies that protein intake can lower blood pressure. The researchers from the Boston University School of Medicine found that people with the highest protein intake had a 40% lower risk of high blood pressure than those who consumed the least protein. However, more studies are needed to prove that protein intake does lower blood pressure in all cases.
In the study, researchers looked at data from more than 12,000 participants. They used self-reported information about their food intake over three consecutive days. They also used a household food inventory to measure protein intake. The participants were asked to report eight sources of protein for each meal. One point was awarded for each source of protein. Overall, the highest protein intake was eight points.
In the past, researchers have believed that there is no relationship between protein intake and elevated blood pressure. However, recent observational studies and clinical trials have suggested otherwise. In fact, protein intake may even reduce the risk of cardiovascular disease. This is good news for people who are worried about their blood pressure.