People need more protein than expected

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MunichNutritionists apparently underestimated the human protein requirement for a long time. The reason for this is inaccurate measurement methods that have been used in the past.

Man cannot live without protein. The body not only needs it to maintain the muscles, the amino acids they contain are also the building blocks of organs, hormones and the cells of the immune system.

Inaccurate measurements

So far, nutritionists have usually determined the human protein metabolism with the help of the so-called nitrogen balance. But the process seems imprecise: "It tends to overestimate nitrogen uptake and underestimate nitrogen excretion," write the authors headed by Emily Arentson-Lanz from the University of Texas Medical Branch, Galveston, in a review article.

The so-called “Indicator Amino Acid Oxidation”, or IAAO for short, is apparently more reliable, but less common. According to this measurement method, a person's actual daily requirement of 0.93 grams per kilogram of body weight is significantly higher than the 0.8 grams recommended by the German Nutrition Society. Proteins that contain so-called essential amino acids are particularly important and valuable that is, which the body cannot produce itself. They are found in both special animal and vegetable protein suppliers - which is why even a vegan diet that takes this into account is unproblematic in this regard.

Protein at every meal

According to the researchers, not only the daily ration, but also when you eat what, plays a decisive role. Since the body cannot store amino acids, it is ideal if you consume 25 to 35 grams of them with each meal. "The message of having protein with every meal is a paradigm shift," said Rajavel Elango co-author of the study. In fact, so far there has only been general information on the daily requirement. The researchers recommend revising the current dietary guidelines if necessary.

Increased protein requirement

Under certain conditions, the protein requirement can also be significantly higher than the amounts determined in the study. This applies to children (especially infants) and growing adolescents, nursing mothers and competitive athletes. However, strength athletes who specifically want to build up muscles often overestimated their needs - because the body can only convert a limited amount of protein into muscles after a training session. Endurance athletes, on the other hand, who burn not only carbohydrates but also protein under stress, tend to underestimate their needs.

Protein against muscle breakdown

In addition, a sufficient supply of protein is necessary, especially for older people who lose muscle mass in the course of the aging process. In addition, a protein-rich diet can help to stay slim or to become slim, because the nutrient keeps you full for a particularly long time. In the context of a diet, an abundant intake can prevent too much muscle mass from being lost in addition to the fat.

However, there are also critical voices when it comes to a protein-rich diet. Some doctors suspect that in larger quantities it could put stress on the kidneys. In fact, kidney patients have to eat an extremely low-protein diet. Studies have also provided indications that at least the consumption of animal protein could increase the risk of diabetes and various forms of cancer. (cf)

Source: Emily Arentson-Lantz et al .: Protein: A nutrient in focus, Applied Physiology, Nutrition, and Metabolism, 10.1139 / apnm-2014-0530, July 22, 2015

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