Smithsonian Magazine · People & society

Protein Intake: Benefits, Risks, and Recommendations

The optimal amount of protein for health is complex and depends on individual factors. While some groups may benefit from increased intake, research also suggests potential benefits from restriction, particularly for aging.

Protein is vital for bodily functions. WHO recommends 10-15% of daily calories. Recent US guidelines suggest 1.2-1.6g/kg, though most Americans meet this.

Increased protein benefits intense exercisers or those with specific health needs. However, processed protein foods are not advisable, and high meat intake is linked to health issues.

Restricting protein, primarily in animal studies, may promote healthy aging by improving cellular cleanup and increasing beneficial hormones like FGF21.

Most protein restriction studies are in animals, and human research is limited and short-term, making conclusions difficult.

Long-term human nutrition studies are challenging due to adherence and blinding issues. Human observational data suggests excess protein is at worst neutral.

Experts recommend plant-based proteins, rich in fiber, over processed options. Plant proteins are as effective for muscle building as animal proteins.

Optimal protein intake may link to exercise; sedentary individuals might benefit from recommended allowances, while active people can utilize higher amounts.

AI-samenvatting op basis van de bron.