How can a high-protein diet aid in muscle maintenance?

Question

Hello doctor,

I am a 30-year-old female athlete exploring the idea of following a high-protein diet for weight loss and muscle maintenance. I have been incorporating more protein-rich food like eggs into my meals, but I am uncertain about the optimal amount of protein I should be consuming. Could you please provide some guidance on the recommended daily protein intake for active individuals like me? Additionally, are there any potential risks or drawbacks associated with a high-protein diet that I should be aware of? Please help.

Thank you.

Answer 1

Hi,

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Protein is very important in macronutrients because it is required to reduce inflammation and maintain muscle mass. However, it has many important roles in the body.

Protein and weight loss.

1. Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1 (glucagon-like peptide 1), peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

2. About 20 to 30 percent of protein calories are burned during digestion and metabolism.

3. A high protein intake can make you burn 80 to 100 more calories per day.

4. Eating more protein can lead to major reductions in cravings, and the desire to snack late at night with improvement in muscle mass.

Side effects of proteins.

Proteins are, in general, a little more difficult to digest. Hence, if one takes excess amounts of protein (particularly if large amounts of legumes and pulses are consumed) flatulence and abdominal distention may occur.

The daily recommendation requires 0.00220462 pounds per ideal body weight, and 0.00330693 pounds per current weight for weight gain.

Proteins for snacking can include trail mix, fruit raita, multigrain bread and peanut butter, vegetable sticks with hummus (a spread or savory dish made from cooked, mashed chickpeas blended with sesame, lemon juice, and garlic), murmura (puffed rice) bhel, channa (chickpea), sprouts, khakra (a thin cracker) chat, sattu (a flour made up of dry roasted, ground pulses and cereals) drink, oats almond laddu, steamed dhokla (a savory made with besan, spices, lemon juice, and a leavening agent), khandvi (a snack made of gram flour and yogurt), low-fat paneer tikka, bhelpuri (a snack made of puffed rice, vegetables and a tangy tamarind sauce, and has a crunchy texture), chivda (a cracker) with roasted peanut, makhana (lotus seeds) or Sago kheer.

For meals, proteins are found in pulses, legumes, milk, milk products, chicken, and fish. Avoid red meat.

I hope that you get your answer.

Please let me know if you want some help later.

Thank you.