Are you getting enough protein in your diet? It is an essential nutrient for your body, and it plays a vital role in your overall health and well-being. But how much is too much?
In this article, we’ll explore why protein is so important, and how to make sure you’re getting the right amount. We’ll also look at the potential risks of taking too much, and how to avoid this. So let’s dive in and find out why protein is so important, and how to make sure you’re getting the right amount.
What is protein?
It is a long-chain molecular structure made up of amino acids. You get it from foods such as meat, fish, dairy products, nuts, legumes, and poultry. Approximately 20 percent of the human body is made up of protein. It makes up cells, muscles, hormones, enzymes, skin, bones, and basically each organ of the human body.
Your body needs protein to grow, repair itself, and function properly. On rare occasions, when your body is not getting enough calories from your diet, protein can be broken down to release energy.
You can obtain protein from plant-based or animal-based diets. Animal sources have all the essential amino acids your body requires to function normally. However, plant sources do not contain all the essential amino acids. Therefore, people who follow a plant-based diet must eat different types of plant protein to acquire all the necessary amino acids.
Function of protein
Building and repairing tissues
Your muscles and tissues wear out and are repaired and replaced without your knowledge. Your body is constantly breaking down protein, especially during pregnancy, workouts, illnesses, and injury, to repair worn-out or injured tissues.
New cells are regenerated during apoptosis (cell death) to replace the dead cells. Some cells, such as those that make up the skin, hair, and nails, regenerate at a very high rate compared to those in other organs, such as the heart and nerves.
The body also requires a significant amount of protein to increase its mass, that is, for muscle growth. A deficiency can impair muscle growth or repair along with cell regeneration. It can also lead to serious health problems with symptoms including a weakened immune system, muscle loss, fatigue, and retention of fluids causing swelling in the feet, legs, and stomach.
Enzymes and hormones
Most enzymes are protein-based in nature. They function by speeding up chemical reactions in the body and reducing the energy and time a chemical reaction would require. That is why they are also known as catalysts.
For instance, salivary amylase produced in the salivary glands is an enzyme responsible for the breakdown of starches into sugars. This is the first biochemical reaction to digest starch in the mouth.
Hormones are also synthesized from protein. They are made in one part of the body and transported to another part where they perform their functions. For example, insulin is a hormone produced in the pancreas and transported throughout the blood to keep glucose levels in check after a meal. Hormones also act as chemical messengers between cells and regulate cell function.
Maintaining body pH
Protein regulates the concentration of acidity or alkalinity of blood and other fluids in the body by acting as a buffer. Acidity and alkalinity are measured by a pH scale that runs from 0-14. A pH of 0 means a substance is highly acidic, while 14 is very alkaline. A pH of 7 is neutral, meaning the substance is neither acidic nor alkaline.
The pH of blood is 7.4, while that of stomach acid is approximately 2, meaning the stomach is quite acidic.
When blood pH becomes acidic, you may develop a condition known as acidosis. Acidic blood can lead to a coma or death. If the pH becomes too basic, a condition known as alkalosis develops. A change in blood pH, however small it might seem, can alter normal body functions.
[Note that acidosis and alkalosis can only be diagnosed by testing the blood, not the urine. Urine pH is more variable and affected by a range of factors. Changes in urine pH do not necessarily reflect changes in blood pH, and vice versa.]
Making antibodies
Antibodies, your body’s watchdogs, are made up of protein, too. They help fight infections and protect against future attacks. When bacteria, viruses, or germs enter your body, antibodies are released to fight and eliminate them.
Antibodies are also programmed to remember these invaders to fight them effectively if they attack again. This also helps the body to build immunity against some invaders.
Can you eat too much protein?
Unfortunately, you can overconsume it, which is often detrimental to your health. Consuming too much of it can lead to increased lipids in the blood, cardiovascular disease, and kidney disease.
According to the FDA, daily requirements differ with age and caloric needs. An adult person needs about 50 grams daily, but they may need more if involved in heavy workouts and athletic training. Other factors such as pregnancy, height, weight, and activity level can affect how much you need to consume daily.
Effects of too much protein
Unwanted weight gain
Some studies suggest that a protein-rich diet can lead to weight loss. But the claims are true only when you stick to the correct diet accompanied by exercise to build muscle. Eating too much without working out can lead to weight gain.
Leads to constipation
Protein-rich foods are generally low in fiber. Fiber forms the bulk of your food and enables you to move your bowels with ease. A diet high in protein may lead to constipation and other gastrointestinal disorders such as bloating and gas. Therefore, it’s advisable to also incorporate vegetables, fruits, and plenty of water into your diet.
Possible link to osteoporosis and poor bone health
High protein diets have also been linked to calcium loss, osteoporosis, and poor bone health by some studies. However, some contradicting studies found that the effect of too much intake on bones was inconclusive. Further studies are required to ascertain this claim.
Bad breath
Eating a diet high in protein and low in carbohydrates sends your body into ketosis. This metabolic state occurs when your body burns fat for energy instead of carbohydrates. Ketosis can give a fruity smell to the breath, similar to that of nail polish remover.
Why the source matters
Several studies have linked red meat to cancer. Consuming a lot of certain types of protein, especially red and processed meats, increases your chances of developing colorectal, prostate, and breast cancer.
However, eating white and plant-based proteins has been associated with a reduced risk of developing cancer.
How do you know you have consumed too much
When you consume more protein than your body requires, you may experience exhaustion, stomach upset and indigestion, nausea, vomiting, diarrhea, and dehydration.
Therefore, it’s recommended to enjoy protein in moderation, keeping in mind your daily requirements based on your weight and other factors.
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