Hey! – Rob here 👋🏼
Your Daily Health Fix today is about …
Why you need it:
When most people talk about protein they think of it as the building blocks for big muscles. But did you know that –
- Proteins are required for oxygen transport in throughout the body
- Proteins form many elements of our immune cells to protect the body against disease
- Many hormones are also made up of proteins
- Proteins are needed for digestion
- Proteins maintain the correct structure of our cells
- Proteins are involved in muscle contraction
- Proteins transport energy around the body
- Proteins are essential for neuro-transmission and our ability to sense and think.
. . . and much much more. Not only are proteins within the body essential for life, the body cannot make most of the amino acids that form the proteins that we need, meaning that sourcing high quality protein from food is imperative.
4 Myths that refuse to die:
Myth 1 – Saturated fat that comes with most quality sources of protein (especially red meat) is causal of coronary heart disease. – It’s not. In fact a recent review noted that diets low in dietary cholesterol may actual increase the cholesterol circulation in the human body.
Myth 2 – High protein consumption will damage your kidneys – a conclusion taken out of context, when in fact no causal mechanism has been found. Some studies even show that kidney function improves on a high protein diet.
Myth 3 – Protein is protein, no matter the source – in fact protein from red meat has been shown to be digested much more efficiently by the body than plant based protein sources.
Myth 4 – Consumption of animal sources of protein contribute to climate change. The data show that there are fewer cattle on the planet today than there were 50 years ago, and cattle related emissions are almost insignificant.
An easy rule of thumb, appropriate for men and women of all ages, and athletic abilities, would be to aim for 20-30% of your calories to come from protein – or to consume 2-2.5g of protein per target (lean) body mass).
This means that a person weighing 75kg with a lean mass of approximately 65Kg would aim to ingest 130-160g protein (65Kg x 2.5g protein) per day.
For more context, check out our Quick Guide How to Load Your Plate.
. . . That’s it for this dose,
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References . . .
Plasma Amino Acid Appearance and Status of Appetite Following a Single Meal of Red Meat or a Plant-Based Meat Analog: A Randomized Crossover Clinical Trial
Do high protein diets cause kidney disease?
Dietary protein intake and renal function
The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials
The metabolic pathways of high-density lipoprotein, low-density lipoprotein, and triglycerides: a current review.
Number of cattle, 1961 to 2020
20 WAYS EAT LANCET’S GLOBAL DIET IS WRONGFULLY VILIFYING MEAT
A review of issues of dietary protein intake in humans
Protein/energy ratios of current diets in developed and developing countries compared with a safe protein/energy ratio: implications for recommended protein and amino acid intakes