Protein too much

 Is, protein too much in any kind of danger?

This question is asked many times, that is there any kind of danger if we take protein too much

so let we examine it in a very scientific way, first of all 

How much can be called too much?

The basic recommendations are,0.36 gram per body weight in pounds, same in kgs comes to

0.8-gram per kg body weight, it translates in a very rough way about 56-gram proteins per day

for someone weighing 70 -kgs

Whatever this recommendation is only enough to avoid possible deficiencies, still it's very 

merger amounts and most of the experts believe that its not sufficient for optimizing overall

very good body health, so now what research says,(1),(2),(3)

In one study which is done by giving 3-gram per kg body weight per day for one year and

did not find any kind of adverse reporting, so this is very clear that even  4-times than

recommended values can be taken and there is nothing to worry about protein too much

If we take protein more what happens?

Any excess protein, if we take it only ends up in break down for the creation of energy,

it's not hampering or interfering with ongoing processes in the body

let's see

                   Protein too much

Does, too much protein causes osteoporosis?

It's just a myth, it's another way around it help in the cases of osteoporosis, number

of studies confirms that taking extra protein can avoid osteoporosis, improves

bone health

Does it damage the kidney?

This is also a myth, actually for very healthy persons, there are no problems with kidney

but those who already have kidney problem they should not take more actually they

have to follow very strict protein reduction in diet and for that, they have to call for

doctor

So,as you see, you can very easily take protein in excess there is nothing like protein

too-much, and this is all from plant source of proteins, our job is to provide you

real facts about proteins so that you can get some benefits out of these proteins

Protein-too-much can not be a commonly occurring situation, more often there is

only protein deficiency situation, and also sometimes typical amino acid deficiencies

that too from some particular type of amino acid, which is quite common so we 

should be more aware of  with all these possible situations

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Protein health benefits

 What are protein health benefits?

We are always having bad ideas about fats and also carbohydrates, somehow they have a

bad reputation, while proteins have a very good reputation and everyone in society wants to

have more protein-rich food

Although lot number of people in developed nations are eating enough food but still poor

nations are coping up with the problems of protein deficiencies, so now let's have a look

on the health benefits that proteins can provide, if we take more proteins(1),(2),(3),(4) 

lets, follow

                   Protein Health Benefits

Increases Muscle Mass and Strength

A number of studies have shown, that if you take adequate proteins, it helps in building

muscles, so you can have more physical activity, means you can have more strength, its

particularly more helpful if you are planning to reduce weight

Reduces Appetite and Hunger

These both situations can be addressed if you take more protein, studies have proved that

you will feel more filling, more full if you take protein-rich food because it reduces the

hormones responsible for hunger and at the same time increases a hormone which makes

you feel full

Increases the Bone Strength

It saves from osteoporosis, from bone fractures, and overall it protects the bones and gives

more strength to bones, so its overall better, more so for ladies its must to  have more proteins

Boost Metabolism

Poor metabolism is a major problem and it slows down most of the body activities in a big

way, however, this problem can be solved if you take more proteins, we also called this as

a thermic effect, where proteins perform best, it means it helps in burning the calories, there

is a possibility that you can burn about 260 more calories per day if you start taking more 

proteins and this to understand more better way this 260- calories burn is almost equivalent

to complete one-hour-moderate exercise

Lowers Blood Pressure

Hi blood pressure is a very common problem today and more so it's associated with heart

attacks, strokes, and kidney disease, but this so much rampant problem can be reduced if

you take more proteins

Reduces Cholesterol

Studies have reviled that proteins can help in reducing bad cholesterol, LDL, and also

triglycerides

Increases the Fat Burning

Proteins accelerate the process of fat-burning, it's also a part of metabolic factors which

any way gets a boost by the proteins

Increases the Weight Loss

It works and works very big way, so if you are planning to reduce weight do not hesitate in

switching over to a protein-rich diet, there are a lot number of studies have been done and it is

well proved, that it works

-In one study it was found that a food covering 30% of its calories by proteins, helped to reduce

5-kgs in 12-weeks time

-In another study, a protein-rich diet, for 12-months induces the loss of 53% body fats

-In another study, it was claimed that by using more proteins, about 18% of total calories per day

reduced weight by 50%

These are all important scientific studies, from these  one thing is very sure that if you are 

having tendencies for gaining weight then must and must increase the protein intake

For Kidney health

For a healthy kidney, it is important to have good amounts of proteins but in the cases of kidney

problems, very careful, excess protein can be harmful, so take a doctor advice, for restricting

proteins

 Helps in Injury

Recovering from injuries can be more faster if you have proteins because they are the building

blocks for tissues and organs

Helps in Aging

The aging process can be reduced if you or on proteins, they help to stay fit even in old age,

 eating more protein can be one very sure way to handle age-related problems,

 it's very important

 

Reduces the Cravings and Desire for late-night Snaking

Actually, its not any kind of health problem but at the same time it can not be called as a 

very good situation and some time its too hard to control them, but if you take proteins,

then they can slow this process of craving because proteins increase a hormone that can

control this addiction

So, in the end, this is what we have to say from, plant sources of proteins, that it's better

to have some excess of protein apart from the required amounts so that you can get more extra

benefits,now question can be asked how much extra, you can go to 10-to-20% extra in

your diet planning on a very safe side

As we know very well, it's very easy to say take extra protein while a lot of world population

is not getting even required amounts only, there is a problem in prices, affordability, availability

and all this makes the ground situation just not so happy

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Protein deficiencies

 What are protein deficiencies?

Protein deficiencies is a condition where somehow the body is not getting enough protein

it can happen because of some health conditions, or really not getting the proper right type

of food

In-ground reality picture is quite different, a quiet lot of population particularly in Africa and

Asia continent have protein deficiencies, some times this problem is also because of taking an

un-balanced diet mainly because of less awareness. also a small section of society, vegetarians

and vegans who do not take meat, egg, and only take plant proteins also have tendencies to

develop these deficiencies,(1)

let's see

Protein Deficiencies

So, what are these deficiencies?

Protein deficiencies can affect almost all type of functions of the body,

and because of this, it develops some very peculiar health conditions

some of them as follows,(2),(3),(4)

EDEMA

It has a very classic symptom, swollen and puffy skin, it mainly because of low human serum

albumin, its liquid in blood, it also controls oncotic pressure, lower this pressure ends up in

-fluid accumulation in tissues, causing swelling

-fluid build-up in the abdominal cavity, causing bloated belly

FATTY LIVER

Its fat accumulation in liver cells, if untreated it can lead to serious liver diseases, it happens

because of deficiencies of proteins which manages the fat transportation, also called as 

lipoproteins, their decrease in amounts can trigger this fatty-liver

-fat accumulation, the primary stage

-liver inflammation 

-liver scarring

-liver failure

LOSS IN MUSCLE MASS

Indirectly it means loss of strength, normally it happens in old age but due to protein

deficiencies can happen at any given time

BONE FRACTURES

As tissues become weak which are guarding the bones next stage danger becomes obvious

for bones and the possibility of bone fractures can not be ruled out

STUNTING

This happens to children's, growing bodies require very steady supply of proteins and protein

deficiencies can trigger this impaired growth

APPETITE

Un balanced appetite is another symptom in some cases very poor appetite and in other cases

more appetite in both cases its protein deficiency behind it , and this unregulated appetite ends

up eating a high calories-low protein food, we also call it junk food, and end results are anyway

not happy ones

RISK FOR INFECTIONS

Protein deficiencies are the major cause for poor immunity, and it becomes so helpless

that it just can not protect the body from any even milder infections

Problems with, SKIN, HAIRS, and NAILS

All these are made out of proteins any deficiencies can have a very direct impact on them

the skin develops, flaky, patches, depigmentation, hairs end up with hair fall, loss of color

thinning nails develop brittleness

So, to sum up, it's just not good, and once these deficiencies trigger some conditions,

them takes much longer time and in some cases, it is difficult to correct them, so make

sure in first place that it should not happens

There is a large population who only eat rice and very little protein along within the diet,

they have to be more careful and change their diet more scientifically

NEED OF THE HOUR IS TO CHANGE THE EATING HABITS

 At least those for whom rice is the main food, they must and must watch for themself

and they must incorporate  some protein-rich food in their diet almost immediately

Also, group of vegetarians and vegans should be very watchful for what they are taking as

food In this blog, plant sources of proteins our objective to spread awareness about

proteins and how best they should address the situation, this is our job and we will try 

our level best, particularly we have more problem from a community who only eat rice 

and do not eat wheat in their diet they have to change their eating habits without losing

much time if by chance you know someone then tries to persuade them it will be really

great thing

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Protein required

 How much protein required per day?

For proper functioning of our body, we require a minimum amount of proteins per day

less than that amounts  can create the condition called protein deficiencies, and

somehow we should not allow it to happen

So, what are the recommendations?

Dietary Reference Intake, DRI, is 0.36-grams protein per pound or 0.8 gram per kg of

body weight, making it round off it comes to,(1)

-for the sedentary male, it is-56-gram per day, on average, its 56-to-91-gram for male

-for sedentary female, it is-46-gram per day, on average,its 46-to-75- gram for female

(to have an idea we are taking into account one slice of white bread, which have 1.1-gram

protein)

Factors, which decide the need for more protein?

What said above is a minimum possible requirement of protein, but in practice we need

more protein and that depends on some important factors such as,(2)

-your activity levels, higher activity means more protein

-age,20-to-50 years need more protein, then 50-to-70- years of age

-muscle mass, bodybuilders needs more protein

-physique targets, sportsmen, athletes need more protein

-health conditions. certain health conditions require more protein

-pregnant or breastfeeding, this also requires extra protein

What really means gram of protein in nutrition charts?

It refers that many grams of protein in specified grammage of food, for example, large one

egg, 48-gram contains 6-gram protein, (this is only to provide you some kind of idea, what

you need in a day)

How we should schedule this protein intake?

Now we are very sure about the real requirements of protein per day, now the question is how

to schedule this amount, which is about 46-to 91-gram per day, what expert says, they say

you plan it, don't take it all in one time, either at dinner or at lunch but at least divide

nicely in four parts, for better digestion, so space it out rather than taking only at dinner

What are the recommendations for children?

Recommended daily amounts, RDA, for children's, from dietary guidelines for Americans

are as follows

child    aged    1-  to-3    -years.......      13-gram

child    aged    4-  to-8-    years....         19-gram

child    aged    9-  to-13-  years  .....      34-gram

female tean     14-to-18 - years......       46-gram

male    tean     14-to-18-  years.....        52-gram

What are recommendations for pregnant or lactating females?

They need high proteins, what is recommended is 71-gram per day

What are recommendations for Athletes?

these values are gram per kg. body weight

for minimum activity................  .1.0-gram

for moderate activity...................1.3-gram

for intense      activity................ ..1.6-gram

let's see

                   Protein ,and amino acid required

What are amino acid requirements per day?

Whatever protein we are going to eat per day,   are anyway going to provide this 

amino acid requirements, however in certain conditions we may have to address 

one or two amino acids separately, so its very important to understand their exact 

requirement for our body,(3)

These requirements are mg per kg body weight 

LEUCINE.......                              .......................              .........          42-mg

LYSINE.........                                                      ...................               38-mg

PHENYLALANINE (+tyrosine, non-essential amino acid).....        33-mg

VALINE.............         ..............          .............        .................           24-mg

THREONINE................             ................       .............       .......        20-mg

ISOLEUCINE.......       .................            .............       .............           19-mg

METHIONINE (+cysteine, non-essential amino acid)........       ...   19-mg

TRYPTOPHAN.....     ...................                ............      ................. .....5-mg

HISTIDINE........            .........................                  ...............              12-mg

So, this requirement should be taken very seriously, if we are on plant-proteins

and almost at any cost, nothing should be done, which can create a situation of

deficiencies,(4)

So. in this blog. plant source of proteins, we are going to explain to you, all possible

aspects about proteins, so that they can be helpful to you when you are going to

select a typical plant protein for you

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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