When we talk of protein, the first thing that comes to mind is its role in building muscles. But that is far from the only use of this versatile nutrient: it serves as the architecture of cellular structures, a catalyst for vital chemical reactions, a messenger to transmit signals throughout the body, and does much more.
So, is the new trend advocating an increase in protein consumption, right? Not quite, says Dr Anura Kurpad, professor of physiology at St John’s National Medical College in Bengaluru.
“The body uses the desired protein and converts unused [protein] into ammonia, a highly toxic nitrogenous compound,” explained Dr Kurpad at Happiest Health’s ‘The Edge of Nutrition’ summit held on 11 July at Bengaluru. “The ornithine biochemical cycle in the body then converts ammonia into an excretable form – uric acid.”
If one wondered how lethal ammonia is, one only needs to remember the smell of public toilets, he said in a lighter vein. When we cannot even handle the smell of ammonia, imagine what an excess amount of the compound can do to our bodies.
How much protein is too much?
Muscles are like shopping bags, Dr Kurpad says. If the bag is already full of the desired amount of protein, the rest will be lost and serves no purpose. The same logic applies to the consumption of protein.
On average, our bodies absorb and utilise only 50 per cent of the protein we consume, and the rest gets lost. The ideal amount of protein to consume is 0.7 to 0.8 grams per kilogram body weight per day (0.7-0.8 gm/kg/day), he says.
Moreover, the body utilises and absorbs protein depending on the requirement of the body. The same amount of protein consumed by two individuals—one protein deficient and the other typical—will show different results for each of them, says Dr Kurpad. “The deficient body absorbs up to 100 per cent of protein while the other one cannot.”
Nutrients and daily consumption
Water is the only nutrient that is required by the body in optimum amounts on a daily basis, he explains. For example, even when individuals are given only intravenous fluids for a day or two, they do just fine. This is because the body uses its nutrient reserves during such times.
Pointing out that research is ongoing on whether consumption of excess nutrients can cause any health conditions, Dr Kurpad says that until anything is proven, it is best to stick to a balanced diet. Include different food groups and eat a little less than the hunger you feel to keep your body fit and age healthily. And do not worry if you skip consuming some nutrients for a day or two.
