“(It) is essential for building muscle,” but…is there anyone who needs to be careful about protein?

“They say it’s essential for building muscle,” but are there people who need to be careful about protein?

 

Reporter Jeong Hee-eun (eun@kormedi.com)

 

Protein is an essential nutrient for maintaining our bodies, building muscle and producing antibodies that make up our immune system. However, excessive intake can increase the risk of disease. This is why adequate protein intake is crucial. Based on data from the British daily The Sun, we explore what constitutes an appropriate amount of protein and who is at high risk.

 

How much protein should you consume?

 

Adult women should consume approximately 45 grams of protein per day, and men should consume approximately 55 grams. Aim for 15 to 20 grams of protein at each meal. Research suggests that consuming protein throughout the day is more beneficial than consuming a large portion in one evening meal.

As we age, our bodies absorb nutrients less efficiently. This can lead to decreased appetite, making it difficult to consume adequate protein. Many older adults, however, consume foods like soup and bread that are low in protein. Therefore, they need to be more mindful of their diet. Older adults are the ones who need protein most to maintain muscle mass.

Who should not consume a lot of protein?

 

For people with impaired kidney function, consuming excessive amounts of protein can be a burden on the kidneys. The kidneys process and excrete protein metabolites. Therefore, those with kidney disease should limit their protein intake. For those with impaired liver function, excessive protein intake can also place additional strain on the liver.

Gout is a disease in which uric acid accumulates in the joints, causing inflammation. High-protein foods, especially meat and seafood, can increase uric acid levels, so gout sufferers should moderate their protein intake. Diabetics are also at increased risk for kidney problems and complications. Excessive protein intake can strain the kidneys and worsen complications. Furthermore, for those with digestive issues, a high-protein diet can cause indigestion and abdominal pain.

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Where is a good place to get protein?

 

Protein can be found in meat, eggs, fish, dairy products, legumes, lentils, peas, corn, nuts, beans, seeds, meat substitutes, and dairy-free beverages. Protein content is now easily visible on food labels. However, there's no need to overindulge in protein shakes, supplements, or high-protein foods. Instead, it's much better to get your protein from your diet. In fact, protein from whole foods is more effective for muscle building than formulas specifically designed for protein.

 

Can protein make us look younger?

 

Protein is necessary for the production of key skin components, such as collagen and elastin. Collagen provides skin with elasticity and prevents wrinkles and sagging. Protein intake helps skin cell regeneration, contributing to healthier, more youthful-looking skin. Protein is also necessary for the production of antibodies, a crucial component of the immune system. A strong immune system protects the skin from infection and helps maintain overall skin health.

 

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Protein is universal

It also helps maintain skin health.

 

Those with reduced kidney function

There are some things to keep in mind when consuming protein.