Mayo Clinic Health SystemAre You Getting Too Much Protein?

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Protein intake recommendations often spark debate in nutritional circles. This article examines common misconceptions about protein requirements, discusses optimal intake levels, and offers practical advice for meeting protein needs through whole foods rather than supplements.

Key Points:

• Most Americans, especially males aged 19-59, meet or exceed their protein needs without supplements.
• Excess protein intake does not lead to increased muscle mass without corresponding strength training.
• The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight for sedentary adults.
• Protein needs increase to 1-1.2 grams per kilogram for adults over 40-50 to prevent sarcopenia.
• Athletes and regular exercisers require 1.1-1.7 grams of protein per kilogram of body weight.
• Consuming 15-30 grams of protein per meal is recommended, with intake spread evenly throughout the day.
• Plant-based sources, lean meats, fish, egg whites, and low-fat dairy are considered the healthiest protein options.

In a 2013 study, researchers concluded that breakfast led to beneficial alterations in the appetitive, hormonal, and neural signals that control food intake regulation. A high-protein breakfast led to further alterations in these signals and reduced evening snacking compared with breakfast skipping, although no differences in daily energy intake were observed. (The American Journal of Clinical Nutrition)

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