Proteins are considered the building block of our body tissues and organs but there is a conception that adults do not need protein as such. Is this a fact or just another misconception? In this post, we will examine what people mean when they say proteins are not good for adults, and also establish if there is a safe limit for protein intake by adults.
Proteins are one of the major macronutrients. Asides from being the vital building block for the human body, they play critical roles in body growth, tissue repair, and maintenance, immune functions, neural functions, enzyme and hormone production, etcetera. Proteins are what form the muscles, bones, blood, and virtually every part of the body, hence, they are referred to as the building block of the human body.
The basic components of proteins are referred to as amino acids, and these combine in different proportions, numbers, and arrangements to give a specific protein molecule. There are 20 amino acids, 9 are considered essential (meaning they must be gotten from the diet or from an external source), and the rest 11 are non-essential (that is, the body can synthesize them on its own).
Sources of Protein
Broadly, there are two sources of protein; natural proteins. and synthetic proteins.
Natural proteins are further classified into plant proteins (those derived from plants) and animal proteins (those derived from animals). Both of these types of proteins are required in our diet in standard proportions for us to have a well-functioning body.
Plant-based protein sources include beans, lentils, nuts, seeds, and grains. These sources are not considered complete proteins but they can provide all nine essential amino acids when consumed in combination with other plant-based protein sources. For example, eating beans and rice together can provide all nine essential amino acids.
Animal-based protein sources include meat, poultry, fish, eggs, and dairy products. These are considered complete proteins because they contain all nine essential amino acids that our body cannot produce on its own.
Synthetic proteins are the second class of proteins, after natural proteins. They are manufactured artificially in the laboratory, and they mimic the structure, functions, and components of natural proteins. Synthetic proteins can be made into supplements for biomedical applications like vaccines, therapeutic drugs, and protein-replacement supplements for those who might need an additional amount of proteins, including bodybuilders and athletes.
A normal balanced diet should provide adequate amounts of these proteins to the human body, however, there are a few emerging exceptions where diet cannot provide all these. This can be seen in people who are strict vegetarians or those who eat only animal proteins. These sets of people are expected to miss out on a few proteins but there is still a way around it.
Protein supplements, such as protein powders, bars, and shakes, can be used to meet protein requirements in cases when dietary intake is insufficient to meet the protein needs of the individual. These supplements could contain natural proteins, synthetic proteins, or a combination.
Proteins are not good for adults; fact or myth?
Having said that proteins are very essential to the overall functioning of the human body, it will only be considered a myth to say that proteins are not good for adults. Both children and adults need proteins, as well as other macro and micronutrients for growth and body maintenance. However, the growth rate in adults is slower and sometimes halted, so they might need lesser amounts of proteins for growth.
That is not to say that proteins are not needed. Proteins are needed for other functions other than growth in adults. These include reproduction, immunity, brain functioning, and other vital body functions. Why then do they say that proteins are not good for adults?
I think the context in which they mean this is in the context of artificial supplementation of proteins where people take protein powders, shakes, and injections to enhance bodybuilding. This is essentially seen in athletes or fitness enthusiasts who desire to achieve bigger body build or who are prone to frequent injuries to their bones and muscles. Proteins help to enhance tissue repairs in the latter group.
Proteins also form part of hormones like testosterone and growth hormones which are also used by athletes and bodybuilders. While some may argue that supplemental proteins any needed by adults for bodybuilding, others argue that an adequate diet rich in protein is sufficient and that exogenously administered proteins may be bad for adults.
However, a better way to put is that proteins are good for adults too but not in excess, and there is a high chance of becoming excess if you administer proteins through other routes other than diet.
How much protein do adults need?
The Recommended Dietary Allowance (RDA) in adults is 0.9 grams of protein per kilogram body weight per day (0.9kg/kg BW/day). This is the minimum amount of protein necessary to meet the body’s daily needs.[1]How much protein do you need every day? – Harvard Health The maximum daily limit is 3.5 grams per kilogram body weight per day (3.5g/kg BW/day).[2]Dietary protein intake and human health – PubMed
This amount may not be sufficient for athletes and bodybuilders who engage in regular and intense physical activity and might require more proteins per day. The American College of Sports Medicine recommends that athletes and fitness enthusiasts take 1.2-1.7 grams of protein per kilogram of body weight per day (1.2-1.7g/kg BW/day) depending on the intensity and frequency of their workouts.[3]Protein Intake for Optimal Muscle Maintenance – ACSM
Factors such as age, sex, and body composition affect protein requirements. Older adults may require more protein to maintain muscle mass. Women may require slightly less protein than men. Additionally, individuals with higher levels of body fat may need more protein than those with lower levels of body fat.
As already stated severally, adults who engage in regular physical activity (athletes, bodybuilders, and fitness enthusiasts) may require more protein. Hence, they often resort to exogenous sources like protein powder supplements, injections, protein-rich drinks, and so on. However, useful as this can be, there is a risk of consuming them in excess and causing problems for the body.
Problems associated with excessive consumption of proteins
Excess consumption of protein can put a strain on the kidneys. This is because proteins are broken down into amino acids and taken up by the body for essential protein and tissue synthesis. However, excess proteins as excess amino acids are excreted as urea by the kidneys. This can increase the metabolic demands of the kidneys and can overwhelm the kidney.
If the kidneys fail to excrete urea from the body, it can cause a lot of health problems for the individual. These include gastritis, encephalitis, liver failure, and so on. Hence, the kidney is absolutely mandated to excrete urea, and overloading the body with the protein it doesn’t need creates a burden for the kidney.
It, therefore, becomes important to take only moderate amounts of proteins depending on your body’s metabolism or physical requirements.
Some misconceptions about protein for adults
- Protein supplements are not required by adults, athletes, or bodybuilders: This is not entirely true, but care must be taken to avoid taking them in excess amounts that overwhelm the body’s ability to excrete them or predispose the body to renal damage. If you are not sure, it is however better not to take them.
- Plant-based diets do not provide adequate protein: It is entirely possible to meet all protein needs on a plant-based diet but this requires careful planning. Conventional food includes both plant and animal proteins, so when deciding to replace animal protein, you need to ensure to pick protein-rich plants not just any vegetable or salad. As stated earlier, a combination of beans and rice can provide all nine essential amino acids.
- Protein is only necessary for bodybuilders who look to build muscle: Other categories of individuals may require protein supplementation too. Proteins are required for a variety of other bodily functions including hormone production and immune function.
Protein for Athletes and Bodybuilders
Protein is especially important for athletes and bodybuilders who engage in regular physical activity. In addition to the functions discussed above, protein is necessary for muscle building, repair, and recovery.
Consuming protein before and after a workout can help improve muscle protein synthesis, which is the process of building new muscle tissue. Studies have shown that consuming protein shortly after a workout can help improve muscle recovery and reduce muscle damage.
It’s important to note that while protein is necessary for muscle building, consuming excessive amounts of protein won’t necessarily lead to greater muscle gains. Consuming more protein than the body needs can actually result in excess calories and weight gain.
Athletes and bodybuilders should aim to consume the recommended amount of protein for their body weight and physical activity level. High-quality protein sources such as lean meats, poultry, fish, eggs, and dairy products are great options. Plant-based protein sources such as beans, lentils, nuts, seeds, and grains can also be included in the diet to provide variety and meet protein needs.
In addition to consuming protein through whole foods, protein supplements such as whey protein powder, plant-based protein powder, and protein bars can be convenient options for athletes and bodybuilders on the go.
Top protein bars for athletes and fitness enthusiasts can be a convenient way to meet their protein needs. These bars are specially formulated to provide a quick and easy source of protein that can be consumed before or after a workout. What’s more, these bars are available in a variety of flavors and formulations, including whey protein, plant-based protein, and collagen protein.
However, it’s important to choose high-quality supplements and avoid those with excessive added sugars and artificial ingredients.
Conclusion
Protein is a vital nutrient for maintaining good health and is especially important for adults who engage in regular physical activity. Athletes, bodybuilders, and fitness enthusiasts require significant amounts of protein to support muscle building and repair, hormone production, immune function, and enzyme and cell production.
While protein can be found in a variety of foods, including animal-based and plant-based sources, high-quality protein supplements such as protein bars can be a convenient option for athletes and fitness enthusiasts on the go. It’s important to choose high-quality supplements and consume the recommended amount of protein for one’s body weight and physical activity level to ensure optimal health and performance.
Misconceptions about protein for adults should be debunked to ensure individuals are getting the proper nutrition they need. Thus, it is important to state that it is a myth to claim that protein is not required for adults.
