Protein bars and many other foods fortified with additional protein are available in supermarkets by the meter.
Supplements are also sold and recommended in gyms and among friends. Even ordinary couch potatoes believe they need them.
The cost is the same both in Finland and in the United States. It’s not good for your health, says a recent paper published in the journal Cell Press Blue research review authors from the University of Wisconsin-Madison in the United States.
They conclude that, conversely, limiting protein intake could improve health and even extend life.
In all According to a review of 350 studies, reducing protein improves metabolism, reduces cell damage and slows the aging of the body in many animals.
A low-protein diet extended the life of mice and rats by as much as 53 percent.
It has been known for decades that limiting energy intake extends life. However, long-term calorie reduction, i.e. seeing hunger, is difficult.
The authors of the review think that the same results could be achieved by reducing protein, even if the energy intake remains the same.
In mouse experiments, the control group had 20 percent of their diet with protein, and life was extended especially in those experimental mice whose diet had a protein content reduced to 5–8 percent.
“I’ve been following this hype with dismay.”
Protein bars on a store shelf in the center of Helsinki.
Nutritional therapy professor Ursula Schwab The University of Eastern Finland does not take a position on mouse studies. However, he sees problems in people’s protein craze.
“I’ve been following this hype, which has been going on for quite a long time, with my dismay.”
He reminds us that nutrition is a science of moderation: too much is too much and too little is too little. It’s not good to be undernourished either.
According to studies, Finns get at least enough protein. On average, 18 percent of energy comes from proteins, while the recommendation is 10-20 percent.
The body needs protein as a building material for, among other things, muscle growth and tissue maintenance.
According to Schwab’s observations, those aiming for physical performance may nowadays aim for an intake of two grams per kilogram of body weight.
“It’s quite a lot when the general recommendation is around a gram,” he says.
Strenuous sports do consume more protein, but very large doses are not good for athletes either.
Long-term, excessive protein intake puts a strain on the kidneys. Excess protein also does not benefit muscle growth, but is oxidized into energy. Too much energy is stored as fat, which means you gain weight.
Unreasonable According to Schwab, focusing on protein is harmful, especially because it misses out on other important things.
The average Finn currently eats fewer carbohydrates than recommended. Especially during heavy exercise, carbohydrates are the most important and easiest source of energy.
If the body does not get enough energy from carbohydrates and fats, it has to oxidize proteins for energy. Then they are not saved as building material.
Athlete’s plate model on light days is the same as the others: half vegetables, a quarter carbohydrates and a quarter protein. On a heavy training or competition day, half of the plate should be filled with carbohydrates.
Protein with a glutton, the fiber intake can also be too low if whole grain products are not used enough.
If you also avoid vegetables, fruits and berries from the carbohydrate maps, you will miss out on important vitamins and minerals.
The low consumption of whole grains, vegetables, fruits and berries has already led to insufficient intake of folate in both men and women in Finland.
Lack of folate during pregnancy exposes the fetus to a serious developmental disorder in which the so-called neural tube does not close. Therefore, folic acid supplements are currently recommended for those planning pregnancy.
In the media nutritionists guides tiuhaan, how to get more protein also every for breakfast, for a snack and an evening snack. The justification is often that protein keeps you hungry.
Schwab thinks the point of view comes from the fact that dietitians’ clients are often dieters who need help controlling their eating. Then you should watch out for hunger.
But if the weight is normal and the eating is not reckless, you can eat porridge boiled in water with berries for breakfast. After all, protein is also found in whole grains.
“You don’t necessarily need more than that for breakfast.”