Protein is the Key to Feeding Your Muscles

Dietary protein is a crucial macronutrient composed of amino acids containing nitrogen, setting it apart from carbohydrates and fats.

Adequate protein intake is essential for maintaining muscle mass, physiological functions, exercise adaptations, bone and calcium homeostasis, immune responses, enzyme activity, and hormone synthesis.

When protein intake is insufficient, the body catabolizes muscle tissue to supply amino acids for vital functions, which can negatively impact overall health. Conditions such as burns, COPD, HIV/AIDS, cancer, and sepsis further disrupt protein balance, often requiring higher dietary protein tailored to individual needs.

Energy and/or dietary protein restriction induce net muscle catabolism, releasing amino acids for energy production, gluconeogenesis, and synthesis of peptide hormones, plasma proteins, immune system components, and enzymes.

Source: Carbone, John W, and Stefan M Pasiakos. “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” Nutrients vol. 11,5 1136. 22 May. 2019, doi:10.3390/nu11051136 This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (http://creativecommons.org/licenses/by/4.0/).

Protein intake guidelines suggest that while the Estimated Average Requirement (EAR) is 0.66 g/kg/day and the Recommended Dietary Allowance (RDA) is 0.8 g/kg/day, these amounts represent minimum requirements.

Higher intakes are recommended for optimal health, especially in physically active individuals and those at risk of muscle loss, like aging adults. Organizations such as the American College of Sports Medicine and the International Society for Sports Nutrition recommend higher intakes.

Higher protein intake can help prevent unintentional weight loss and preserve muscle mass during energy deficits or intentional weight loss. Consuming adequate protein at each meal is particularly beneficial for elderly individuals to preserve muscle mass and reduce frailty.

Contrary to some concerns, contemporary research indicates that higher-protein diets do not adversely affect bone density or kidney function in most individuals and are not associated with increased systemic inflammation.

Overall, higher-protein diets are considered safe for healthy adults and offer significant benefits for muscle integrity and overall health.

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