Protein

Why is protein important?

Adequate protein intake is important for maintaining the structure and function of several organs and systems of your body including your skeletal muscles and bones. Enough protein is necessary during youth and young adulthood to reach peak bone mass. In adulthood, adequate protein seems to help maintain bone mass, bone quality, and bone strength.

What foods contain protein?

It's easy for most people to get the protein they need from a varied diet. Protein is found in many foods of animal origin like meat, poultry, fish, dairy products, and eggs. It is also available from vegetable sources such as legumes, nuts, seeds and soy products.

For more information about the protein content of selected foods, click on The USDA National Nutrient Database listed according to nutrient content or listed alphabetically.  

How much protein is recommended each day?

The Recommended Dietary Allowance (RDA) for protein is .8g per kg of body weight (or .36g per pound of body weight). This amount is expected to be adequate for most healthy adults. Athletes, growing children, nursing mothers, and people who have undergone surgery may need more protein per pound of body weight.

Do most people get enough protein?

In the United States, most populations exceed the RDA for protein with the exception of the elderly. It is important to pay special attention to the protein intake of the elderly. To avoid the potential risk of protein deficiency, seniors should include a palm-sized portion of protein at each meal.

How does inadequate protein influence the bone health of seniors?

In the elderly, low protein intake may be related to lower bone mass, muscle weakness, poor coordination, and slower reaction time leading to an increased risk for falls. Low protein intake may be associated with overall poor nutritional status or frailty. It is common for poorly nourished elderly individuals to have a reduced layer of soft tissue to cushion and protect the hip in the event of a fall. In fact, research indicates that elderly individuals with protein intakes below the level recommended have higher rates of hip fracture.

How does protein intake influence recovery after fracture?

In addition to the role of adequate protein in the prevention of bone loss and/or fracture in the elderly, protein is one of the key nutrients responsible for improved outcome after a fracture. Clinical trials in hip fracture patients have demonstrated that an increase in protein intake, from low to recommended levels, resulted in reduced bone loss, fewer medical complications and significantly shortened the length of hospital stay after fracture.

Is animal or plant-based protein better for my bones?

There is no evidence that the source of protein, animal versus vegetable, influences calcium balance or bone metabolism. Most of the recent studies show no significant difference in the effect of plant-based versus animal based protein on bone mass or hip fracture risk in elderly women.

Is too much protein intake bad for my bones?

It is clear that an excessive intake of protein increases calcium loss through the kidneys (into the urine) but that does not mean that it is will result in bone loss. In fact, most studies have found that when dietary calcium is adequate, the high protein intakes (typical of the North American diet) do not have adverse effects on bone health. On the other hand, high protein intakes may be harmful if calcium intake is low. To avoid any potential risk to healthy bones, it is best to important to get enough calcium each day.