From a few years ago, I have seen many articles and even from health professionals, creating some concern from people about protein intake. Are we eating too much? How much do we really need? Can a high intake harm our kidneys or liver? We will try to answer these and other questions in this article.

In defence of protein

1. Recommended protein intake

Currently, the recommended daily intake is 0.8 g per kg bodyweight per day. In real terms this means, if you weigh 60kg you need approximately 45g of protein per day. This is actually achieved in most diets in Spain, and even exceeded. However, it should be noted that this is the minimum requirement, regardless of physical activity, goal, amount of muscle mass, gender, etc.

2. Protein quality

It is also important to consider protein quality and quantity. Animal protein from meat, fish, eggs and dairy products provides all the essential amino acids. It is said to be of higher quality than most plant proteins (e.g. from nuts, seeds, legumes or grains), with the notable exception of soy, which is also known as a complete protein. That's not to say that you can't get all the essential amino acids from a vegetarian or vegan diet. You just need to combine protein sources throughout the day.

3. Physical exercise

Now, if you're a heavy exerciser, your protein requirements may be higher than the recommended daily intake. In fact, the International Society for Sports Nutrition (ISSN) recently published their position on protein and exercise. They recommend that ACTIVE PEOPLE consume 1.4-2.0 g protein per kg body weight per day.

4. Body fat

In weight control or body fat loss, protein intake with a high protein content can also be beneficial. high-protein diet (we recommend you read this article) . While all diets work by restricting calorie intake, those that are most successful and sustainable are those that allow a slow and steady loss of body fat with the best preservation of muscle mass, which is metabolically more active (helping to maintain metabolic rate during times of calorie restriction). 

Protein diets, when combined with strength training, have been shown to are successful in reducing body weight, body fat and waist circumferencewhile preserving lean body mass when in a calorie deficit. To preserve lean body mass, it is recommended to consume 1.8-2.7 g of protein per kg of body weight per day, but this will depend on the individual's history. The caveat is that the diet can only be successful if it is sustainable for the individual. What works for one person may be hell for another, so it is important to be flexible with recommendations when it comes to weight management.

Is too much protein harmful?

Concern that high-protein diets can be harmful to our kidneys, (liver or even our bones). lacks scientific evidence. In fact, this conclusion is currently supported by the World Health Organisation and the Institute of Medicine. 

There are many confounding factors that have not been addressed in some studies, such as the amount of physical activity and, crucially, the quality of protein ingested - clearly there is a big difference between eating sausage and chorizo and chicken breast!

Conclusion

• I think we all We should have mainly plant-based diets for health and even environmental reasons.but animal products can still be part of a healthy and balanced diet.
• Without a doubt, we have a duty to our environment to eat sustainably. The meat and dairy industry is responsible for considerable greenhouse gas emissions and our demand for animal products shows little sign of abating. So, despite the evidence supporting the higher protein quality of such foods, we should find ways to reduce our intake by potentially adopting a more flexible approach to eating.
• How can you cut down on meat and dairy products while maintaining high-quality protein intake? By adding plant-based protein such as tofu, soya, legumes, nuts and seeds.
• In conclusion, eating a wide variety of protein sources, including plant and animal protein, can have many health benefits. But it must also balance the need to eat and live in an environmentally sustainable way, and that all other macronutrients are adequately consumed.