Are National Guidelines Shortchanging You On Protein?
A new study suggests consuming twice as much protein as the government-approved recommendation helps improve muscle mass, strength and health. So, are you being sold short?
Protein is a vital ingredient in healthy diets. It helps your body regenerate and repair everyday, not just after exercise, yet the amount you need is often debated.
Too much and your body can’t store it so it goes to waste; too little and your body becomes undernourished so you struggle to build strength and maintain your muscle health.
However, new research from The American Journal of Clinical Nutrition has found that consuming more than double the government’s daily recommended amount of protein — from any source — provides the greatest benefits for maintaining muscle mass and strength.
Further reading: A Whey Protein Shake A Day Can Keep The Doctor Away
In the UK adults are advised (via the reference intake guidelines) to consume 0.75g of protein for each kilogram of bodyweight, while the US advises 0.8g.
Yet this three year study — conducted on 2,986 men and women aged between 19 and 72 — recorded muscle mass and strength was highest among people who consumed 1.8g per kg. That’s 70g more protein per day than those sticking to the government target.
For a 70kg (11 stone) person that would add up to 126g of protein on the daily menu, equivalent to 10 hard-boiled eggs, six lobsters, four chicken breasts, two tubs of Greek yogurt, 600 almonds or six bottles of Upbeat Active (although we wouldn’t recommend getting your protein fill from one source alone).
Further reading: Let’s Drink To Your Muscle Health
The study’s lead author Kelsey Mangano underlined how these results show a high protein diet from varied sources is beneficial for muscle health.
“High protein diets do benefit most individuals,” said Mangano of the University of Massachusetts, speaking to Reuters Health. “It can be beneficial to maintaining muscle mass and strength — particularly as we age.”
Yet the results also beg the question: are you getting enough? Are the national recommendations too low? What’s the healthiest way of consuming more and what other benefits could you enjoy from consuming more protein?
Further reading: 10 Protein Commandments To Live By
To dig deeper into what this research means for protein and how you should consume it, we spoke to Upbeat nutritionist Sophie Enever.
What does this all mean for the role of protein in your diet?
It’s really interesting to see that having a little more protein above the national recommendations has clear health benefits. It’s well accepted that active individuals and the elderly benefit from an enhanced protein intake, but this research highlights that the general population could also benefit from a more optimal protein intake for muscle health — a key factor in general long term health and fitness.
What are the perks of tucking into more protein than the UK’s guidelines recommend?
The recommendations for protein intake are based on the amount you need to reduce your risk of deficiency and disease. They aren’t developed with an ‘optimal’ health state in mind — to optimise people’s muscle health, for example.
Consuming more protein could improve muscle health, strength and body composition.
So, as this research backs up, it’s likely that having slightly more than the recommendation could bring improved health benefits, including improved muscle health, strength and even body composition.
Further reading: Whey: What Is It Good For?
What’s the best source of protein for healthy muscles?
There isn’t just one. Variety is all-important. A varied diet provides you with a broader spectrum of nutrients and vitamins. For example, red meat contains iron to help make red blood cells to transport oxygen around the body; fish contains heart-healthy omega-3 fats; whey protein and dairy contain calcium for stronger bones.
A varied diet provides you with a broader spectrum of nutrients and vitamins.
Try to get most of your protein from ‘complete’ sources that contain all of your essential amino acids, such as meat, fish, dairy, whey, eggs, quinoa and buckwheat. While include ‘incomplete’ proteins such as nuts, seeds, legumes, grains and other vegetables in your diet to keep your minerals and vitamins topped up.
So if more protein equals healthier muscles, should I swap out carbs and fats for mountains of meat, fish and dairy?
Not exactly. A balanced diet will always be better than a high-protein, high-fat or high-carb diet. All food groups have their purpose and benefits and we must include a good balance from each to ensure good health. This research suggests it’s worth thinking about the optimal amount of each food group for your health. If you’re especially active, consuming more protein than the recommended amount can have its benefits.
A balanced diet will always be better than a high-protein, high-fat or high-carb diet.
With protein, timing is also key. We don’t store protein like carbs and fats, so it’s a good idea to spread your intake across the day to reap the many benefits it provides.
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