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Newly created DGE protein values How much protein do we humans need?
Protein is an elemental building block of all living organisms. The human body has an average of 7 to 13 kg of protein depending on the age. They take over various functions u. a. Building materials for cells and tissues, enzymes, hormones, antibodies, coagulation factors and transport substances for nutrients. Dietary proteins can also provide energy: 1 g of protein provides 4 kcal.
Body cells are constantly renewed. They are therefore dependent on regular protein intake. It depends not only on the amount, but also on the quality of the protein. For protein synthesis, the human organism needs 20 amino acids. They are divided into expendable and indispensable amino acids.
A protein-rich diet can help you lose weight. Proteins are used more slowly by the body and the stomach emits faster feelings of satiety. Also, the fat metabolism is stimulated. (Image: PhotoSG / fotolia.com) Based on new scientific data, the DGE has revised the reference values for protein. "What's new is that the average need for essential amino acids is stated. Strictly speaking, a physiological need exists only for nitrogen and the nine essential amino acids. Since the body can not produce it on its own, it must be regularly fed with food, "says Prof. Dr. med. Peter Stehle, member of the DGE Scientific Board, at the press conference presenting the updated benchmarks.
The recommended intake for protein is 0.8 g protein / kg body weight per day for adults from 19 years to less than 65 years. For adults over the age of 65, the DGE will provide an estimate of an adequate intake of 1.0 g / kg body weight per day for the first time. The updated reference value tables for all age groups as well as "Questions and Answers on Protein and Essential Amino Acids" are available free of charge on the Internet.
Why is there an estimate for adults over the age of 65??
For adults aged 19 to under 65 years, the protein requirement is determined using data from nitrogen balance studies. For older people, physical functionality or functional integrity is of central importance. For this reason, in addition to the results of nitrogen balance analyzes, results for muscle protein synthesis and functionality are taken into account for adults over the age of 65 to derive the reference value for protein intake. The study results so far available do not allow the derivation of the protein requirement for adults over the age of 65 years to be accurate enough that no recommended intake can be derived. Therefore, for this age group, an estimate of an adequate intake is given in the revised reference values. This is for women and men over 65 years 1.0 g / kg body weight / day.
How can the reference levels for protein intake be achieved??
The recommended protein intake of 0.8 g / kg bodyweight per day for adults is equivalent to a reference intake of 57 to 67 g protein per day based on the reference weight. This amount can be achieved by eating high-protein foods. These include, among the vegetable foods, especially legumes such as soy, lentils and peas. Cereal products such as bread also contribute to the supply of protein. High-protein animal foods such as meat, fish, dairy products and eggs supplement the intake.
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.