08/29/2024
TL/DR: You likely need more protein in your diet!ā¼ļø (1g per lb of body weight)
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āā
Recommended dietary allowance (RDA) of protein have been underestimated by 30%ā50%
"This brief synopsis highlights recent developments in understanding protein needs based on presentations at the 2015 Canadian Nutrition Society conference, Advances in Protein Nutrition across the Lifespan. Understanding of protein needs is based upon first defining the minimum amount required for health, which is described in the current Dietary Reference Intakes (DRI), by the terms estimated average requirement (EAR) and recommended dietary allowance (RDA) (Institute of Medicine 2005). The RDA is intended to cover minimum protein needs for 97.5% of the healthy population. Second, protein needs are based on defining the safe upper limits."
"Using IAAO we have shown that minimum protein requirements have been underestimated by 30%ā50%. The National Academy of Sciences has for macro-nutrients proposed āAcceptable Macronutrient Distribution Rangesā, which for protein is 10% to 35% of total energy. In practice, we suggest 1.5ā2.2 g/(kgĀ·day) of a variety of high-quality proteins."
"Current evidence indicates that most adults will benefit from intakes above the RDA of 0.8 g protein/(kgĀ·day). The nitrogen balance approach used to determine the EAR of 0.66 g protein/(kgĀ·day), (and thus the RDA) defines a minimal level of protein intake needed to avoid a deficiency (Institute of Medicine 2005). This approach does not consider protein intake in relation to physiological functions responsive to the level of dietary protein intake or the relation of protein to the intake of other macronutrients. Thus, although the RDA is often interpreted as a target for the desired level of intake, in reality it better reflects a minimal amount that will prevent symptoms of deficiency in most individuals."
"In practice, 1.5 to 2.2 g/(kgĀ·day) of high-quality protein constitutes a reasonable recommendation for adults as part of a complete diet."
Ref.:
Pencharz PB, Elango R, Wolfe RR. Recent developments in understanding protein needs - How much and what kind should we eat? Appl Physiol Nutr Metab. 2016 May;41(5):577-80.
