Amount of protein intake is highly misunderstood among individual trying to lose weight, thyroid disorder and elderly.
Following is the RDA ;
| Category | Protein per kg of body weight | Example (for 70 kg person) |
|---|---|---|
| RDA (basic requirement) | 0.8 g/kg | 56 g/day |
|---|---|---|
| Active / trying to lose fat | 1.2–1.6 g/kg | 84–112 g/day |
|---|---|---|
| Strength training / muscle gain | 1.6–2.0 g/kg | 112–140 g/day |
|---|---|---|
| Upper safe limit | ~2.2 g/kg | 150 g/day |
|---|---|---|
Excessive intake can harm body in several ways , most important ones are increased uric acid and kidney strain. Other includes digestive issue, calcium loss and dehydration.
According to a study ; people with normal kidney function, there was no significant evidence that higher protein intake causes kidney decline. But in people with reduced kidney function, higher intake was associated with faster decline. Suggests ~0.8 g protein/kg ideal weight/day may limit risk in those with CKD (chronic kidney disease).
Current research suggest their should be some regulation on protein intake. Blindly taking huge amount of protein can do irreversible damage to kidney. Do you think government should have regulation on multiple brands and celebrity endorsing protein so freely with no proper precautions and warning ? So that people can make an informed choice , rather than just following trends.
MBH/PS