"Essential for building muscle, but are there people who should be cautious with protein?"

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

People with impaired kidney function may experience increased strain on their kidneys if they consume too much protein. [Photo = Getty Images Bank] © Provided by Komeedi.com

 

Proteins are essential nutrients for maintaining our body, forming muscles, and creating antibodies that make up the immune system. However, excessive intake can increase the risk of disease. This is why proper protein consumption is important. Based on data from The Sun, a British daily newspaper, we will explore what constitutes an appropriate amount of protein and who are considered high-risk groups.

How much protein should I consume?

It is recommended that adult women consume about 45 grams of protein per day, and men about 55 grams. It is advised to aim for 15 to 20 grams of protein with each meal. According to research, spreading protein intake throughout the day is better than consuming a large amount in a single dinner.

As people age, their bodies become less efficient at absorbing nutrients. Appetite also decreases, making it difficult to consume enough protein. As a result, many elderly people eat meals like soups and bread that contain little protein, but they need to pay more attention to their diet. Elderly individuals are the ones who need protein the most to maintain muscle mass.

Who should avoid consuming large amounts of protein?

People with impaired kidney function may experience increased burden on their kidneys if they consume excessive protein. The kidneys are responsible for processing and excreting protein metabolic waste products. Therefore, individuals with kidney disease need to limit their protein intake. People with impaired liver function can also place additional strain on their liver if they consume too much protein.

Gout is a condition caused by the accumulation of uric acid in the joints, leading to inflammation. High-protein foods, especially meat and seafood, can increase uric acid levels, so gout patients need to regulate their protein intake. Diabetes patients also face a higher risk of kidney problems and complications. Excessive protein consumption can burden the kidneys and worsen complications. Additionally, people who have difficulty digesting may experience indigestion, abdominal pain, and other issues with a high-protein diet.

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Where is the best place to get protein?

Protein should be obtained from meat, eggs, fish, dairy products, legumes, lentils, peas, corn, nuts, seeds, meat substitutes, and beverages that do not contain dairy. Now, you can easily check the protein content just by looking at food labels. However, there is no need to excessively seek out protein shakes, supplements, or high-protein foods. Instead, it is much better to obtain protein through meals. In fact, protein obtained from regular foods is more effective for muscle formation than protein made solely for protein powders.

Can protein make us look younger?

Proteins are necessary for producing key components of the skin such as collagen and elastin. Collagen provides elasticity to the skin and prevents wrinkles and sagging. Protein intake helps regenerate skin cells, contributing to healthier and more youthful-looking skin. Additionally, proteins are required for the production of antibodies, which are vital components of the immune system. A strong immune system helps protect the skin from infections and maintains overall skin health.

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Protein is essential.

It also helps maintain skin health.

For those with impaired kidney function

Things to be careful about when consuming protein.