How Much Protein Is Enough?

There is a plethora of information, throughout nearly every media tributary, on why the consumption of protein as a food nutrient is important for the maintenance of good health. So, is nutritional science concerning the importance of protein in the human diet, and the quantity of protein we need for maximum health benefits changing? Yes, scientific opinions are changing, but vary greatly within a sea of correct and pertinent, or incorrect and misleading information.

All new cells for all of the human body systems are supported by and constructed of amino acids, emerging from digested proteins. Without amino acids, there would be no life on this planet. In fact, our bodies use amino acids to pass along genetic DNA from a dying cell, to the newly structured cell. The very amino acid used in this process is a three-nucleotide set called a Condon, with genes specified by more than one Condon, causing some redundancy for accuracy. However, despite error checking mechanisms, some changes do occur within the process of rebuilding (transcription) of the cellular DNA. These mutations are referred to as “tautomerization”, and cause changes within our bodies. Most notably tautomerization is responsible for much of the effects of aging; the longer we live the more that changes have accumulated.

Adequate protein could be absorbed solely through food, but the ingestion of such a volume of food would likely lead to obesity in our current sedentary society. Every cell in the human body, which is changing every year, month, day or minute, along with the transference of our replicated genetic code, are made from amino acids which are born from digested proteins. Although the Recommended Daily Allowance (RDA) of protein is suggested to be .8 grams per pound of body weight, there are many problems with this amount in “real world” scenarios. The RDA recommendation does not take into account a somewhat higher ingestion of protein for several reasons, these are:

• AGING. The disease of aging (Frailty Syndrome) is a hereditary disease we all suffer, producing symptoms after our mid-twenties. Frailty Syndrome causes our bodies to lose muscle and bone mass, which protein helps fight against.
• SLOWING METABOLISM. As we lose lean mass in our bodies we no longer have the ability, unless countered by strength training, cardiopulmonary exercise, and higher protein intake, that mass will be replaced with body fat under the skin (subcutaneous fat) and on our organs (visceral fat).
• REDUCING CALORIES. Recent scientific polls show that 60% of Americans are overweight, and that this percentage is increasing every year. The best way to lean down is to raise your intake of protein supplementation, and decrease your consumption of carbohydrates and fat. I find that a decrease in overall intake of carbohydrates and fat can usually be accomplished with better eating; choosing vegetables and fruit over processed foods and sugar, and eating leaner with no fried foods on the menu.
• ATHLETICISM. Those of us who exercise or train for a sport require more amino acids from digested protein for faster and adequate repair of cellular microtrauma created by the exercising or training itself.
• FIGHTING DISEASE. For those who are afflicted with a chronic illness, higher ingestion of protein can help stabilize blood sugar, and provide the body systems with an abundance of amino acids for rebuilding healthy cells.

Whey protein isolate is the purest form of digestible protein that is commercially available. The Biological Value (BV) of protein is the measurement of how much of a ingested protein is absorbed by the body and becomes integrated with other proteins in the body. Whey protein has the highest BV rating of known foodstuffs. The Protein Efficiency Ratio (PER) is a rating of the quality of protein in food, before ingestion. Whey Protein Isolate has the highest BV and PER of currently known foods. Although whey protein isolate is the purest protein available, its expense and rapid dissemination cloud its overall value. Therefore, I recommend a Whey Protein Mix Whey Protein Isolate, Whey Protein Concentrate, and Enzymatically Hydrolyzed Whey Protein, or something to the equivalent.particular ingested protein is absorbed by the body and becomes integrated with other proteins in the body. Whey protein has the highest BV rating of known foodstuffs. The Protein Efficiency Ratio (PER) is a rating of the quality of protein in food, before ingestion. Whey Protein Isolate has the highest BV and PER of currently known foods. Although whey protein isolate is the purest protein available, its expense and rapid dissemination cloud its overall value. Therefore, I recommend a Whey Protein Mix of: Whey Protein Isolate, Whey Protein Concentrate, and Enzymatically Hydrolyzed Whey Protein, or something to the equivalent.

There are many forms of whey protein on the market and it is important to find a quality whey protein blend. This is the number one supplement that should be augmented into your diet; the cleaner the protein, the more digestible it is, and the higher the bounty of amino acids. Lower forms of whey protein will yield fewer results, and tend to be somewhat less digestible, usually causing flatulence and diarrhea.              

As we age, most systemic functions slow down. This is true of our digestive systems. The older we become, the more difficult it is for our body to glean nutrients and vitamins from our food. Therefore, as we age, it is more difficult to keep our bodies in a positive nitrogen balance for hypertrophy of lean muscle and bone mass. This is precisely why we need to concentrate on supplying our physical structure with quality food, supplemented as required. A high protein intake is essential in our fight against aging because aging is catabolizing muscle (sarcopenia), riddling bone density (osteoporosis), slowing our recovery ability (debilitation), weakening the muscle that remains (myasthenia), and enervation of the effectiveness of the digestive system itself.

Through research collected, and from my own personal experience and observations, I am unabashedly convinced that a high protein diet is essential in effectively fighting Frailty Syndrome and many other disease processes that attack us.

Dosage: We should consume at least .75 – 1.25 grams of protein per pound of body weight. If you are obese, and are actively losing body fat, you may do well with .70 grams of protein per pound of body weight. The human body is extremely efficient at nourishing the body as we cut calories, increasing energy output, and burning stored fat in the form of stored lipids. If you are lifting very heavy weights, and are lean and muscular, you could raise that amount to 1.25 grams of protein per pound of body weight, or more. Since everyone’s diet differs, you will have to count the number of grams of protein you are taking in from your normal daily diet, deduct that amount from the suggested intake, and supplement that balance amount with whey protein. A loss, or plateau, of strength and a loss of fullness or tightness of muscle (flattening out) is often indicative of insufficient protein, or carbohydrate intake. Whey protein can be mixed with water, juice, milk, or mixed into any food.