Protein is an important nutrient that plays a role in the process of formation and repair of cells and body tissues. However, excess protein is also not good for health. So, protein intake needs to be adjusted to the recommended amount.
Bone, muscle and skin tissue, as well as various organs of the body are mostly made of amino acids, which are substances that are the product of protein metabolism. In addition to making up the body's tissues and cells, protein also plays a role in the production of enzymes and various hormones in the body, such as growth hormone. Therefore, the body requires a large amount of protein intake.
However, you are also not advised to consume protein in excess because it can be bad for health. Protein intake that is too high is thought to affect metabolic processes and aggravate the work of the kidneys.
Recommended Daily Protein Intake
If the intake of protein in the body is lacking, a person can experience several signs and symptoms in the form of hair loss, susceptibility to infection, the body recovers longer when sick, to malnutrition due to protein deficiency or kwarshiorkor.
Therefore, the amount of daily protein intake needs to be met so that the body remains healthy. However, the recommended daily protein intake varies from person to person, depending on age and gender.
The following are recommendations for daily protein intake according to the Ministry of Health of the Republic of Indonesia in 2019:
- Children aged 1–6 years: 20–25 grams
- Children ages 7–9 years: 35–40 grams
- Teens: 60–75 grams
- Adults: 50–70 grams
- Pregnant and lactating women: 70–85 grams
The recommended daily protein intake can also vary from person to person depending on the level of physical activity and health conditions of the body.
People who are advised to consume more protein are athletes, the elderly, and people who are undergoing the process of recovering from injury or illness. However, protein intake may need to be limited or reduced in certain conditions, for example when the body is damaged or has impaired kidney function.
To meet protein needs, you can eat protein foods, such as lean meats, eggs, nuts, fish, cheese, milk, or protein supplements, if needed.
Impact of Excess Protein on the Body
Although protein deficiency is not good for the body, excess protein can also have the potential to cause health problems. The following are some of the effects of excess protein in the body:
1. Ketone buildup and bad breath
Replacing the intake of carbohydrate foods, such as rice, by eating too many high protein foods can cause the body to experience a condition called ketosis.
This condition can make ketone chemicals build up in the body, causing bad breath. In addition, the buildup of ketones can also harm the kidneys.
2. Weight gain
A high-protein diet can indeed help reduce weight in a short time. However, the long-term effect of this diet can actually increase weight because the excess protein will be stored as fat tissue.
This is more likely to happen if you eat high-protein foods that are also high in fat, such as red meat or fatty meats. Meanwhile, for athletes or people who regularly train their muscles, a high-protein diet can make muscle mass increase, so that body weight also increases.
3. Kidney damage
In the body, protein will be processed into amino acids. The rest of protein metabolism into amino acids will become urea which needs to be filtered and excreted by the kidneys through urine.
This is the reason why a high protein intake can make the kidneys work extra. Therefore, people with kidney disease are generally advised to limit or reduce protein intake to prevent kidney damage from getting worse.
4. Increased risk of cardiovascular disease
Animal protein intake from red meat, fatty meat, or offal also contains a lot of saturated fat and cholesterol.
Therefore, consuming too many high-protein foods of animal origin can increase the risk of cardiovascular disease and stroke.
5. Loss of calcium
High protein intake can cause the body to waste more calcium. Reducing the amount of calcium in the body has been shown to make bones porous and increase the risk of osteoporosis.
Actually, not only the amount of protein, but the source of protein consumed also needs to be considered. Experts suggest choosing protein intake from several sources, both animal sources such as fish, and plant protein sources such as nuts and seeds.
Although excess protein is thought to be associated with an increased risk of several diseases, further research is still needed to examine the general impact of excess protein on health.
So that the amount of your protein intake is sufficient, neither too little nor too much, follow a healthy and balanced diet. However, if you have certain diseases, consult your doctor to find out the amount of protein intake that suits your condition.