Network Magazine Spring 2017 | Page 25

see specific proteins – we can look at their structure, and understand how that three- dimensional shape makes them work. New lab measurement techniques, developed in the past decade or so, tell us that our original estimates of what constitutes protein intake may be too low. For example: • Older people probably need much more protein than we originally thought, because of something called ‘anabolic resistance’, whereby their bodies are less effective at using the protein they eat to replenish and rebuild new tissues. • People who are seriously sick or injured (for instance, in hospital ICUs) recover more quickly if given extra protein. Older estimates of 0.8g per kg of body weight per day (so, for a 70kg person, that would be 56g of protein per day) are likely too low for optimal health, repair, and performance. How much should we eat? In general, most experts suggest that for most people, protein should make up about 25-35% of total daily energy intake (calories or kilojoules). Below 10-15% and we start to see signs of malnutrition. In terms of grams, this is closer to 1 to 2g of protein per kg of body weight per day, or even higher. For a 70kg person, this means somewhere between 70g and 140g of protein per day – or more. Importantly, a higher-protein diet is not necessarily a ‘low-carb’ or ‘high-fat’ diet. The other 75- 65% that isn’t protein can be anything else: plants, higher carbs or higher fat. Though some have suggested that high protein is unsafe, the research doesn’t support this. Some studies have given people up to 4.4 grams per kg per day for months with no ill effects. For a 70kg person, this would be 308g daily, equivalent to about 10-12 large chicken breasts a day. In fact, studies of high-protein diets have found: • More protein often means more lean mass, including better bone density. This is especially important for athletes as well as older people. • More protein often means less body fat. People who eat more protein may stay the same weight, or even gain weight, but lose fat. NETWORK SPRING 2017 | 25