How Much Protein Do We Need: Protein is called the building block of the body. It works to build and repair muscles, skin, hair, nails and many other essential tissues. But nowadays, due to the hype around protein, it often becomes difficult to differentiate between reality and marketing. High-protein biscuits, protein pasta, protein water and what not are available in every shop and online platform. The question is, do we really need that much protein? Let us tell you what problems can occur due to excess protein.

How much protein is necessary?

Scientist say that a normal adult needs about 0.8 grams of protein per kg body weight daily. That means if your weight is 70 kg, then you need about 55-60 grams of protein daily. For those who work out or engage in resistance training, this requirement may increase to 1.3 to 1.6 grams per kg. If taken more than this, research shows that there is no significant difference on muscles or strength.

Relationship between muscles and protein

Many studies have revealed that the benefits of protein are greater only when you combine it with exercises like resistance training i.e. weight lifting. Just eating more protein will not build muscles automatically. Many researches conducted in 2018 and 2022 proved that consuming protein up to a certain limit and doing gym workouts makes the real difference.

Does more protein cause weight loss faster?

Many people believe that high-protein diet leads to rapid weight loss. The truth is that by eating protein you do not feel hungry for long and your metabolism also speeds up for some time. But in the long run its difference does not turn out to be very big. Many researches of 2015 and 2024 show that calorie balance is most important in weight loss, and not just protein.

Which is better, plant or animal protein?

Animal proteins such as meat, eggs and milk are often considered more effective because they contain all the essential amino acids. But research shows that if you eat plant proteins like pulses, soya, gram, lentils etc. in good combination, then it can be equally effective. Many studies found that there was no significant difference in muscle growth between vegan and non-vegan people when consuming the same amount of protein.

When does excess protein become harmful?

It is considered safe for healthy people to take protein up to 2 grams per kg. But research has shown some risks if consuming more protein than this for a long time, such as increasing the risk of heart disease or putting pressure on the kidneys, especially if there is already kidney disease. Excessive protein intake from red meat and processed meat can also increase the risk of cardiovascular problems. Today protein has become more of a business than a necessity. The global market of supplement industry is above 25 billion dollars. The reality is that most people are already taking enough protein in their diet. But under the pressure of marketing and social media, people have come to believe that more protein means more health.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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