Protein consumption above the recommended allowance may be beneficial for some individuals, including:
Older adults
People over the age of 50 should eat more nuts in their salads and drink more protein-rich cow’s milk with their daily porridge for good reason. The protein content of many non-traditional milks, such as almond milk, is shockingly low. There are 8 grams of protein in a glass of soy milk or cow’s milk, but just 1 gram in a glass of almond milk.
The efficiency with which our bodies use protein decreases with age, as Mendez explains. “Reducing the risk of osteoporotic fractures and preventing muscle loss are both achieved by increasing dietary protein.”
Researchers observed that older adults (those between the ages of 50 and 75) who consumed twice the recommended daily amount of protein experienced significantly less muscle atrophy and the related declines in physical fitness and mobility, as well as fewer health complications like falls and fractures.
People trying to lose weight
Even if you lose weight, a high-protein diet can help you keep your muscle mass, according to Mor. This, in turn, enhances your metabolic health. She goes on to say that when your muscle mass increases, your energy expenditure rises, forcing your body to burn more fat in the process.
However, the calorie deficit, and not the protein, may be the cause of the weight reduction that is often linked with high-protein diets. For instance, Optavia, ranked No. 2 by U.S. News experts for rapid weight loss, ensures that its users will experience temporary weight loss as the program usually does not give more than 1,000 calories each day.
Regardless of your method, losing weight can improve several health markers on its own. “People can have metabolic improvements in cholesterol and blood sugars (on high-protein diets),” according to Crandall. “The reason for that is that they’re losing weight.”
