The nutritionist told about the norms of protein in the diet
A lack of protein in the diet can be just as dangerous as an overabundance. It affects not only muscles and ligaments, but also the work of the heart, liver, kidneys, and even the skin. Daria Dibrova, a Bioniq doctor, nutritionist, and endocrinologist, told Izvestia on October 26 about how to calculate protein standards correctly and avoid health risks.
"The rate of protein intake depends on a person's physical activity, as well as their state of health. The average norm is at least 1.0–1.2 g/kg of body weight with low physical activity and a sedentary lifestyle. For people with regular training, this indicator increases to 1.6–1.8 g / kg of body weight, for people with a lot of training activity, professional athletes are recommended to increase to 1.8–2.2 g / kg of body weight," explained Dibrova.
She noted that during the recovery period after illness, as well as during pregnancy, it is recommended to increase the amount of protein in the diet to 1.6–2.0 g per 1 kg of body weight. However, she stressed that there are restrictions on protein intake, for example, with reduced renal function, which is determined by blood tests for creatinine and daily urine (in such cases, it is recommended to limit protein intake to 0.8 g per 1 kg of body weight).
"In the normal state of the gastrointestinal mucosa, the body will digest protein and decompose it to amino acids in any case, so it is highly undesirable to chronically overdo your protein intake, as there is a risk of kidney damage. It is extremely difficult to "overdo the protein" with ordinary foods, but with frequent and uncontrolled consumption of whey protein, protein bars and other types of freeze—dried protein, this probability increases significantly," explained Dibrova.
According to her, with a chronic overabundance of protein, the gastrointestinal tract reacts first: heaviness, bloating, flatulence appear, stool delays are possible, especially with a lack of fiber in the diet. In the future, kidney damage and progression of chronic kidney disease may develop. In rare cases, episodes of protein intoxication are noted — the accumulation of toxic substances formed during the breakdown of proteins. In addition, this most often occurs with excessive consumption of oysters, which, being rich in protein and consumed without careful chewing, can be used in excessive quantities.
"Protein supplements are a good solution for people who chronically do not get protein from food. The main thing is to choose a reliable manufacturer with a pure composition, where protein will really come first, not carbohydrates (the so—called gainers), and also remember about individual intolerance: most whey proteins are produced on the basis of milk proteins, which can cause abdominal discomfort and allergic reactions in people with intolerance/hypersensitivity to lactose," the doctor emphasized.
According to Dibrova, the absorption of protein from supplements and regular food is slightly different: in supplements, the protein has already been purified, and other macronutrients are present in the products — carbohydrates, fiber, fats. Nevertheless, the global mechanism of protein assimilation and its breakdown into amino acids remains the same. She clarified that if you consume protein within the daily norm, there will be no harm to the body, and such a protein source is equivalent to chicken breast, cottage cheese or eggs.
The doctor emphasized that with chronic protein deficiency, almost all body systems suffer — from skin and hair to ligaments and muscles. Proteins are primarily used to support vital organs such as the heart, brain, liver, kidneys, and blood vessels. She noted that a lack of protein can slow down the growth of muscle tissue during physical exertion or contribute to its replacement with adipose tissue in the absence of exercise, which is manifested by sagging skin, decreased tone and increased cellulite.
In addition, brittle nails, hair loss, ptosis of the facial skin and reduced skin turgor, according to her, are frequent companions of people who chronically lack protein. She also drew attention to the fact that the health of the ligamentous apparatus, which supports the internal organs in the thoracic and abdominal cavities, as well as in the pelvis, suffers.
"Extreme degrees of protein deficiency, fortunately, are extremely rare now and can be accompanied by severe swelling, up to ascites (fluid in the abdominal cavity), and can be fatal," concluded Dibrova.
On September 3, general practitioner Nadezhda Chernyshova gave recommendations on the prevention of type 2 diabetes. She called for periodic blood donation for sugar and glucose, and in case of an increase, to be examined further. The doctor also noted that sports training, activity and proper nutrition will help in prevention.
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