Dr Ruchita Sharma, Senior Consultant, Department of Medicine, Medanta Lucknow, shares insights on the right amount of protein for the average person and the dangers of overdoing it without professional advice.
The right amount of protein
Most guidelines recommend that healthy adults should consume between 0.75 and 0.80 grams of protein per kilogram of body weight per day. Simply put, a man needs about 55 grams of protein per day, while a woman needs about 45 grams of protein. However, this may vary based on factors such as age, gender, physical activity level, and health status. For example, athletes, pregnant and breastfeeding women, and people with certain medical conditions may need more or less protein than the average adult.
A healthy approach is to get 10-35% of your daily calories from protein sources. Exceeding this limit can lead to obesity, kidney problems and other health problems.
Commercialization of protein supplements
There has been a significant increase in protein products and supplements, especially among young people. Many people turn to these supplements without proper guidance, often without understanding the potential risks. Improper or excessive use of protein supplements can cause problems such as electrolyte imbalance, kidney stress, muscle weakness, constipation and metabolic problems.
Adopt a balanced diet
Instead of relying on protein supplements, it’s best to focus on getting the right amount of protein through whole foods. The body needs a variety of nutrients to function optimally, and a balanced diet that includes vegetables, fruits, nuts, beans, tofu, soy, lean meats, fish, dairy, and whole grains. Usually enough to meet your protein needs.
Healthy proteins should be included in proper proportions to ensure optimal results for overall health. While protein is an essential nutrient, consuming too much can lead to negative side effects. A consultation with a healthcare professional or nutritionist can help you determine the right amount of protein for your specific needs. Instead of falling for the marketing hype surrounding protein products, take the time to focus on eating a balanced diet to achieve optimal health.
By making smart dietary choices and understanding your body’s unique protein needs, you can ensure that your protein intake supports your health and wellness without risking harmful side effects.