A simple way to do a rough calculation of the requirement in your head is to divide body weight by 3. Adults with traumatic injuries burns, major infections, head injuries, etc need to temporarily increase protein intake for healing:.
However, this important question is poorly understood. Common sense, though, would seem to indicate that building muscle should require additional protein. Keep in mind that grams of protein do not equal grams of meat, because meat is not pure protein. For example:. The standard scientific references such as the WHO and the IOM do not address this question, because protein requirement research is conducted on people eating standard diets, which usually contain a lot of carbohydrate.
People who eat a standard diet make blood sugar out of the sugars and starches they eat. However, if you eat a very low carbohydrate diet, you will need to make blood glucose out of protein, instead, because we can only make very small amounts of glucose from fat. Therefore, people eating low-carbohydrate diets probably need to increase their protein intake to maintain healthy blood sugar levels without losing muscle. I find no evidence that exceeding your daily minimum protein requirements is dangerous to your health, so when in doubt, err on the side of eating more, not less.
According to the Institute of Medicine, there is:. Now, some of you may have heard that eating high-protein diets can cause illness, but the high protein diets referred to in these claims were not simply high in protein—they were also either too low in fat, too low in calories, too low in nutrients, or contained high amounts of foods that can be bothersome.
There is no evidence that a diet high in animal protein AND fat is harmful. This phenomenon is often cited as a reason not to eat a diet that contains too much animal protein.
However, the problem with this diet was not the presence of too much animal protein; it was the absence of adequate fat:. Eating more and more rabbit, as one is impelled to do because of the increasing uneasiness of hunger, will only worsen the condition. The diarrhea and the general discomfort will not be relieved unless fat is added to the diet. Death will follow, otherwise, within a few days. One would probably be better off on just water than on rabbit and water.
When eating an all-animal diet, which is naturally extremely low in carbohydrate, the body must use fat for energy. The body also requires dietary fat to absorb vitamins and other nutrients from foods.
You may also have heard that eating too much protein can damage the kidney, but that is also not true. The liver has a very high capacity for urea production and can handle up to grams of protein at a time. The fate of excess protein is determined by the hormonal state of the body. For example, if blood sugar is falling, glucagon and other hormones will turn on gluconeogenesis in the liver, which turns amino acids into glucose to maintain healthy blood sugar levels.
When insulin levels are high, gluconeogenesis turns off, and the liver is asked to turn glucose into fat, so it is possible to turn excess amino acids into fat under those conditions. It is possible for excess protein to cause an increase in blood sugar levels, however this potential varies from one person to the next, and the blood sugar elevations that do occur in some people are no match for the big spikes that can be caused by excess carbohydrates especially refined and high glycemic index carbohydrates—see carbohydrates page.
Everyone has a small amount of ammonia in the blood, and most of this comes from bacteria in the colon. One of the smartest sources of vegetarian protein is the grain quinoa, which contains all nine of the essential amino acids that the body cannot produce on its own. Symptoms indicating low protein can vary significantly due to the vital role it plays in so many aspects of a healthy body.
The most common symptom is oedema, or ankle swelling, which can be a result of water retention due to kidney problems. Other symptoms include bruising, muscle loss, fatigue, cramps, and brittle or ridged nails. People who experience low protein due to liver problems may also experience fluid collecting in the abdomen. Protein is needed for every function of the body, and low protein can be a sign of other problems such as liver, kidney or heart problems.
There are simple blood and urine tests that can be arranged to assess the amount of protein in the body. While the problems caused by low protein can be potentially serious, they can often be tackled by ensuring that there is adequate protein in your diet.
As our kidneys are responsible for filtering the blood, high levels of protein can potentially worsen any pre-existing or undiagnosed kidney problems. This is true for the use of protein drinks and supplements, as well as the high protein diets often credited with helping celebrities lose weight. One of the waste products of filtering protein is the chemical urea. If the kidneys are working hard to process higher levels of protein, the amount of urea may rise in the bloodstream, causing the body to become increasingly dehydrated.
Dehydration places a great strain on all of our body systems. Evidence for the risks of high-protein diets is inconclusive and more research in this area is needed given increased use of these supplements.
It is however often advised that people consuming higher levels of protein take care to ensure they are also taking on adequate fluids, such as water, to stay hydrated. People choosing to use protein powders and other sports supplements should only buy them from a reputable source, and should always follow specified guidelines on maximum daily amounts. They should also be aware that protein sport supplements are not a suitable meal replacement as they do not contain all of the other nutrients and vitamins that a balanced meal should contain.
But, overall, he ate potatoes for breakfast, lunch, and dinner. He took four blood tests over the year which he claims all came back normal. He even lost weight and felt more energized. But in times of famine, fasting, or strange double-dog-dares, there are a couple of foods a human could survive on…at least for awhile.
The potato is one good example. In the beginning of the s, about a third of the Irish population got most of their calories from spuds. The average American ate about pounds of these starchy tubers in Technically, the traditional white potato contains all the essential amino acids you need to build proteins, repair cells, and fight diseases. And eating just five of them a day would get you there.
However, if you sustained on white potatoes alone, you would eventually run into vitamin and mineral deficiencies.
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