Current reference levels for proteins How much protein do we need per day?

How much protein do we need??
The reference values ​​for the daily uptake of proteins are continuously being revised due to new findings. Reference ranges are determined statistically from examination results of healthy persons. The researchers can use some studies to determine how much protein a day is sufficient on average to ensure a healthy diet.

Proteins take over many functions in our body. Not only are they building materials for cells, enzymes and hormones, they also help with nutrient transport and provide energy. The human body is dependent on the average age of 7 to 13 kilograms of proteins. For the construction of the proteins 20 different amino acids are needed, 9 of which are essential. Indispensable amino acids, the body can not produce itself, but must be supplied through the food. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine for infants.

How many proteins per day do we need? (Image: Syda Productions / fotolia.com)

If these amino acids are not added regularly, deficiency symptoms can occur. The German Society for Nutrition (DGE) has evaluated new scientific data and revised the reference values ​​for protein on this basis. Strictly speaking, a physiological need does not exist for protein, but only for the element nitrogen contained in the proteins and the indispensable amino acids.

The derived recommended protein intake for children aged one to four years is 1.0 g per kg of body weight per day, and decreases to 0.8 g per kg of body weight per day during growth, depending on age and sex. For adults, the reference value is derived from data from nitrogen balance studies. Thus, the recommended intake for 19- to 65-year-olds is 0.8 g of protein per kg of body weight per day. This corresponds to 57 to 67 g protein daily. This amount can be achieved by eating high-protein foods. These include, in particular, legumes such as soya, lentils and peas. Cereal products such as bread and animal foods such as meat, fish, dairy and eggs also contribute to the protein supply.

For adults over 65, based on available data, it is not possible to accurately calculate the appropriate protein intake. A higher demand is assumed, since the physical functionality and function maintenance in age are enormously important. Thus, for healthy, elderly people with normal weight an estimated value of 1.0 g per kilogram of body weight per day.

Does the intake of protein have preventive effects on weight?
Higher protein intake is associated with greater saturation compared to a lower protein intake and thus in a diet with greater weight loss. According to various studies, a short-term diet of 3 to 6 months with a high protein intake (compared to a lower protein intake) seems to lead to greater weight loss. As the duration of a protein-rich diet increases, the effect diminishes or disappears altogether. For this connection further investigations are necessary. (Sb)