Most Americans eat more protein than they need, according to the Centers for Disease Control and Prevention (CDC). Nevertheless, protein diets remain popular among dieters and body builders, and are often touted as the best way to gain muscle mass and lose fat quickly. Although it is true that protein provides a number of health benefits, a protein diet should always be balanced with other vitamins and nutrients, in order to provide maximum overall health and energy. Dietary requirements also vary based on other factors, such as age, weight, activity level and any existing health conditions, such as pregnancy in women. You should always discuss your protein intake with a health care professional.
Protein Overview
Protein is found in all of the cells, tissues and organs of the human body, as noted by the CDC. Protein serves a variety of biological purposes. In addition to forming and aiding in the development of tissues and organs, it helps the body produce hemoglobin and fortifies the immune system. Protein is composed of 20 amino acids, which join together in different combinations to produce various types of proteins.
Types of Protein
In food, "complete" proteins contain nine amino acids that cannot be produced by the body. They are also known as "essential" amino acids. Meat, fish, eggs, milk, and poultry are all sources of complete proteins, according to the CDC. Conversely, incomplete protein sources do not provide all nine essential amino acids. However, when combined with other incomplete proteins, they may provide a complete source of protein. These types of combinations are particularly common in vegan and vegetarian diets. For example, a meal of beans and rice combines two incomplete protein sources, resulting in a complete source of protein.
Dietary Recommendations
"Your protein intake will be dependent upon your age, your medical condition, your activity level and your size," as noted at Life Clinic. Most adults should have two to three servings of protein per day. The recommended daily allowance for women age 19 and older is 46 grams per day; men should have 56 grams per day. This may sound like a lot of protein, but when you consider that just one glass of milk contains eight grams, it is easy to understand why protein intake is usually sufficient with a balanced diet.
Maintaining Proper Balance
In addition to eating the recommended amount of protein, you should also ensure that the foods you eat are low in undesirable fats, according to the Harvard School of Public Health. For example, although a six-ounce broiled porterhouse steak provides 38 grams of protein, it also contains 16 grams of saturated fat, which should be limited to 20 grams per day. For the best balance, choose protein sources that are low in saturated fats and offer high amounts of complete protein, such as fish, beans, whole grains and nuts. Lean red meat should be eaten in moderation.
Expert Insight
According to the American Heart Association (AHA), a good protein diet plan does not always mean a high protein diet plan, and high-protein weight loss diets can be potentially detrimental in the long-term. "A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables, along with regular physical activity, can help most people manage and maintain weight loss, for both cardiovascular health and appearance." For best results, combine the health benefits of complete proteins with other sources of nutritional wellness.
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