Protein, which is one of the building blocks of our body, has drawn more interest, especially in recent years, with the rise of protein-based diets. Stating that such diets emerge out of necessity in the treatment of some diseases, Yeditepe University Hospitals Nutrition and Diet Specialist says, “Contrary to popular belief, protein is not stored in the body like carbohydrates and fats, and when consumed in excess, it is converted to fat and stored as fat.” Our specialist gives important information on many issues such as how much daily protein consumption should be and the concept of healthy protein.

How Much Protein Should We Consume?

The protein to be taken daily should show a balanced distribution according to the number of meals consumed during the day. Therefore, it is important to try to consume protein at every meal. With the recommendation of the World Health Organization, the daily protein requirement for healthy individuals is roughly calculated as 0.8-1 gram per kilogram. In other words, the daily protein requirement for a 70 kg person should be 56-70 grams on average. Yeditepe University Koşuyolu Hospital Nutrition and Diet Specialist, who stated that this coefficient is valid for people who lead a healthy and sedentary life, said that this rate may vary depending on the person's weight and lifestyle. For example, while the amount of protein that needs to be taken daily may increase in athletes, this amount needs to be limited in some diseases. Therefore, the daily protein requirement varies according to factors such as age, muscle ratio of the body, physiological condition, and physical activity.

Gender Is Not a Determinant of Protein Requirement

Protein requirement increases in women during pregnancy and lactation. In childhood, it is slightly more than in adulthood. However, gender alone does not make a difference in terms of protein requirement. However, men generally need more due to their higher muscle ratio. Stating that the need for people who do sports is related to the type of sport and the duration of it, a Nutrition and Diet Specialist said, “For normal individuals, we said 0.8 grams per kilogram for protein needs, but this can be 1.2 -1.4 grams per kilogram for individuals who do endurance sports. In athletes who do resistance exercises, it can be 1.7 - 1.8 grams per kilogram. However, these coefficients are the amounts determined for athletes who train between 1.5 and 3 hours a day.”

Protein Supplements Do Not Provide Additional Gains in Strength and Muscle Mass

Stating that athletes should obtain their protein needs primarily from Food, Nutrition, and Diet Specialist continued as follows: “However, protein supplements offer a convenient way to provide quality protein to the diet of athletes and to meet their protein needs. However, there is no positive effect on additional gains on strength and muscle mass by taking additional protein beyond what is necessary to meet protein needs.”

Excess Protein Is Also Stored As Fat

Reminding that the diets such as the Atkins diet, protein diet, and ketogenic diet with very high protein and low carbohydrate ratios are actually used in the treatment of some diseases and emerged out of necessity, Nutrition and Diet Specialist gives the following information on the subject: “Many people think that such diets provide body weight control by influencing mechanisms that increase satiety. The rationale for using high-protein diets is that such diets provide satiety for a longer period compared to carbohydrates and fats and, as a result, reduce energy intake in the long run. However, such diets are used in the treatment of some diseases and emerged out of necessity. In general, we see a false perception in patients/clients that the more protein we consume, the more muscle we gain. However, contrary to popular belief, protein is not stored in the body like carbohydrates and fats, and when consumed in excess, it is converted to fat and stored as fat. Therefore, as in every food group, it is necessary to take enough protein into the body.”

Protein-Focused Diets Cannot Be Applied for A Long Time

If a diet with a high protein content is applied under the supervision of a physician and dietitian due to any disease, this does not pose a problem. It can be applied under control and for a short time. However, the Nutrition and Diet Specialist, pointing out that uncontrolled high-protein diets may have some possible effects, said, “Animal-derived proteins contain fat and cholesterol in their structure, which means that cholesterol levels in the blood become higher than normal. The excretion of waste materials (urea and uric acid) formed as a result of the breakdown of proteins occurs through the kidneys and urinary tract. This causes fluid loss in athletes. In addition, excessive protein intake paves the way for the kidneys to be overloaded and for premature aging of this organ. Excess protein intake increases the excretion of calcium in the urine, which can have a negative impact on bone health. Contrary to popular belief, excessive protein consumption negatively affects muscle growth.”

Vegetable Proteins or Animal Proteins?

The protein source has a digestive effect on the body. In other words, while the bioavailability (use in the body) of the proteins of vegetable origin in the body is 40-70 percent on average, the bioavailability of the proteins of animal origin in the body varies between about 70-90 percent. Only the bioavailability of egg protein is 100 percent. Yeditepe University Hospital Nutrition and Diet Specialist reminded that one of the most valuable protein sources is therefore eggs and continued as follows: “Some plant-based foods can be consumed more than necessary by adhering to popular diets on the grounds that their protein ratio is very high. However, the bioavailability of the foods consumed at this point is also extremely important. Therefore, it is possible to get caught up in popular diet trends and sometimes look at things one way. Keeping in mind that the most important pillar of nutrition is balanced, all kinds of nutrients should be taken in a sufficient and balanced way.”

Protein Consumption in the World and Our Country

While protein consumption is high in the world, especially in developed countries, it is seen that this rate decreases in underdeveloped or developing countries. According to 2015 FAO data, while the average daily protein consumption in Canada is 90 grams, it is around 85 grams in Europe and 75 grams in China. Protein consumption in developing and underdeveloped countries is generally below 50 grams. In Turkey, on the other hand, we see that this amount is around 35-40 grams on average.

What Are Healthy Protein Sources?

While defining some foods, phrases such as complete protein source are used. Well, what does it mean? Nutrition and Diet Specialist answers the question as follows: “Proteins are made up of amino acids. Except for 8 kinds of amino acids, the others are synthesized in the body spontaneously. However, 8 kinds of amino acids cannot be synthesized in the body and must be taken from the diet. Some foods contain all 8 amino acids, and these foods are called complete protein or quality protein. While complete proteins are proteins of animal origin such as red meat, poultry, fish, eggs, milk, and dairy products, some plant products can be counted as complete proteins. Examples of these are quinoa and soy. Generally, vegetable proteins do not contain all 8 kinds of amino acids that are not produced in the body like animal proteins, and they are generally deficient or insufficient. Legumes (such as peas, beans, chickpeas, black-eyed peas, and lentils), oil seeds (such as almonds, hazelnuts, and pumpkin seeds), cereals such as corn, wheat, and oats can be given as examples of these vegetable proteins. Vegetable and animal proteins should be consumed together in a healthy eating plan.”

This content was prepared by Yeditepe University Hospitals Medical Editorial Board.

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