10 reasons why you need 250% more protein than recommended
The current RDA for protein is pathetically low at 0.8 grams per kg of body weight.
India, on average is at 0.6 g, 25% lower than RDA.
The RDA needs to be revised to 1.2 g, bare minimum.
Anything below 1.6 g is not optimal. And because you will never be disciplined with protein,
you must target 2 g per kg of body weight. Helps you tide over bad days.
That’s 250%more than RDA.
But why?
1. Unlike carbs, and fats, protein (made of 22 amino acids) cannot be stored.
2. The reservoir for protein is muscles.
3. You need protein for a/ structural integrity of the body (cells, tissues, muscles, organs and bones), b/ transportation (cholesterol and fats) c/enzymes (for digestion and metabolic function), d/ hormones (all hormones are protein like insulin), e/ to maintain pH level.
4. When you eat less protein, your body WILL dip into the reserves, i.e muscles and you will lose muscle mass. Muscle is an organ of longevity.
5. As you deplete muscle mass, strength and power, you get sarcopenia. Impacts both quantity and quality of life. And bring death early. And pain.
6. Age reduces your body’s ability to digest and absorb protein. Hence, more is less. With age, you are
7. Sedentary behavior (95% of India) leads to higher loss of muscle mass(anabolic resistance). Your amino acid reservoir is shrinking.
8. It is your biggest weapon against diabetes and obesity. It keeps you fuller and satiated. So that you don’t over snack. And over eat.
9. Your doctor will never share all the above. He is here to treat you, not cure you.
10. And because you don’t count your protein in take. If you really want to look good, feel better and perform best, add strength training to 2 g of protein. Don’t go from 0.6 to 2 g in a day. Add gradually.
Let your gut adjust. Take your time.
Which protein? Both animal and plant food sources are good.
I take three scoops of whey protein shake for convenience. But your choice.
RDA on protein has been wrongly used for long.
Time to reset.