Avoid ‘Old School’ Thinking When It Comes to Protein

I recently read an article, by a dietitian, that really irked me. 

And it takes a lot to "irk" me ... well, most days anyway. 

The focus of the article was on protein, one of my favorite subjects. 

But several of the points made were based on what I would consider a very old school way of thinking. 

Let me give you three examples:

1.  "The healthiest protein options are plant sources, such as soy, nuts, seeds, beans, and lentils."

My response: I highly disagree. In reality, animal sources (especially beef and other red meat) contain higher levels of B12, Vit D, heme iron (which is more bioavailable than non-heme iron from plant sources), omega 3 fatty acids, and zinc. Also, the amino acid profile from animal sources is high quality and complete. This means it contains all amino acids (20) in the appropriate amounts to be the building blocks of protein/lean tissue.

2. "Excess protein can tax the kidneys." 

My response: Come on man! This is an old theory. If there is already a chronic condition affecting the kidneys, then yes, protein intake should be managed. But for healthy individuals there is no evidence that a high protein intake affects kidney function. According to Layne Norton, PhD,  a review of the scientific literature on protein intake and renal function concluded that “there is no reason to restrict protein in healthy individuals.” Furthermore, the review concluded that not only does a low protein intake NOT prevent the decline in renal function with age, it may actually be the major cause of the decline!

Are High Protein Diets Safe? | Biolayne

3. "Once you reach the ages 40 to 50, sarcopenia, or loss of muscle mass, begins to set in. To prevent it...your protein needs increase to about 1 to 1.2 grams per kg body weight or 75 to 90 grams for a 75-kg person."

My response: Simply, this is too low. The statement is true in that we do need more protein as we age, although our affinity to protein may decrease. Estimates for young, healthy adults range from 1.6-2.4g protein per kilogram per day or about .24g/kg/meal. The elderly population requires more, .40g/kg/meal.

Using the 75 kg person (or 165lbs) and the minimum amount of 1.6g/kg = 120g of protein per day. Per meal for an older person = 30g/meal. 

Most who read the same article I did will take it at face value. 

That's unfortunate. 

We've been fed these myths for many years, but now it's time to get out of the old and into the new by following the current scientific evidence. 

As always, 

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT. 

Jaime Rothermich
RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutriiton
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