{"id":150302312300,"date":"2022-09-07T02:03:12","date_gmt":"2022-09-07T06:03:12","guid":{"rendered":"https:\/\/bioptimizers.com\/blog\/?p=150302312300"},"modified":"2025-03-17T14:07:45","modified_gmt":"2025-03-17T18:07:45","slug":"rda-for-protein-intake","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/rda-for-protein-intake\/","title":{"rendered":"Problems with RDA for protein intake and the new evidence-based recommendations"},"content":{"rendered":"\n\n\t<p>Protein is the most important macronutrient, but one of the myths is that the Food and Nutrition Board&#8217;s <a href=\"https:\/\/www.sciencedirect.com\/topics\/food-science\/recommended-dietary-allowance\" target=\"_blank\" rel=\"noreferrer noopener\">Recommended Dietary Allowance (RDA)<\/a> of 0.8 g\/kg\/day is the ideal intake.<\/p>\n<h2>Why RDA Is Often Confused With Optimal Intake<\/h2>\n<p>Growing up, we learned to read the labels on our foods to determine how healthy something is or if we get a particular vitamin from it. You can see the grams or milligrams and the percentage of your daily intake that eating a serving size of that food will make up. Seeing 100%, or even more, allows us to assume we are getting enough of something.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/Untitled-design-7-1-1-1024x768.png\" alt=\"protein rich food\" \/><\/figure>\n<p>RDA is only enough to prevent severe deficiencies in healthy and nutrient-sufficient people. Therefore RDA is far from what&#8217;s optimal for everyone. Rather than being referred to as a recommended daily intake, it should be considered the minimum intake.<span class=\"custom-citation\" data-id=\"ref-1\"><\/span><\/p>\n<p>At BIOptimizers, we aim to help people optimize their BiOptimization triangle &#8211; that means aesthetics, performance, and health. Therefore, the RDA level is far from sufficient if you want to look and feel great, think clearly, and perform your best, especially well into old age.<\/p>\n<h2>How The Protein RDA Was Determined And Why It&#8217;s Outdated<\/h2>\n<h3>Nitrogen Balance Studies<\/h3>\n<p>If RDA isn&#8217;t optimal, why did they come up with it in the first place? The Food and Nutrition Board determined the protein RDA based on nitrogen balance.<\/p>\n<p>First of all, why determine protein requirements based on nitrogen? Roughly every 6.5 grams of protein you eat contains 1 gram of nitrogen. It leaves the body through your urine, feces, and skin.\u00a0 Because protein is the only energy-producing nutrient that contains nitrogen, nitrogen can measure protein.<span class=\"custom-citation\" data-id=\"ref-2\"><\/span><\/p>\n<p>We can determine nitrogen balance by comparing the amount of nitrogen intake and nitrogen output. There are three possible outcomes<span class=\"custom-citation\" data-id=\"ref-3\"><\/span><span class=\"custom-citation\" data-id=\"ref-2\"><\/span>:<\/p>\n<ul>\n<li><strong>Nitrogen equilibrium: nitrogen in = nitrogen out. You are neither gaining nor losing protein.<\/strong><\/li>\n<li>Positive nitrogen balance: nitrogen in &gt; nitrogen out. You are gaining lean tissue and muscle.<\/li>\n<li><strong>Negative nitrogen balance: nitrogen in &lt; nitrogen out. You are losing body protein.<\/strong><\/li>\n<\/ul>\n<p>The protein RDA is based on the amount of protein it takes to achieve nitrogen equilibrium. Additionally, nitrogen balance tends to overestimate nitrogen intake and underestimate nitrogen output.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/22-1-1024x679.png\" alt=\"test tube blood urea nitrogen \" \/><\/figure>\n<p>By focusing only on protein intake and urinary nitrogen output, nitrogen balance also fails to consider all sources of nitrogen output, such as hair and nails, saliva, and breath. It also fails to take into account other nitrogen compounds in foods, such as nucleotides.<span class=\"custom-citation\" data-id=\"ref-4\"><\/span><\/p>\n<p>Who were the guidelines made for? This is part of the problem with protein RDA. The recommendations were for healthy, inactive young adults. That means they don&#8217;t apply to everyone else. Obviously, your optimal protein requirements depend on your age, lifestyle, and health status.<span class=\"custom-citation\" data-id=\"ref-1\"><\/span><\/p>\n<h2>How It Should Be Measured<\/h2>\n<p>Where RDA falls short, the indicator amino acid oxidation (IAAO) method steps in. Amino acids are at the crux of this method. Indispensable, or the nine essential amino acids, are vital throughout your body. They are necessary for tissue repair, nutrient absorption, and protein synthesis, and you can only get them through your diet.<span class=\"custom-citation\" data-id=\"ref-5\"><\/span> They include:<\/p>\n<ul>\n<li><strong>Histidine<\/strong><\/li>\n<li>Isoleucine<\/li>\n<li><strong>Leucine<\/strong><\/li>\n<li>Lysine<\/li>\n<li><strong>Methionine<\/strong><\/li>\n<li>Phenylalanine<\/li>\n<li><strong>Threonine<\/strong><\/li>\n<li>Tryptophan<\/li>\n<li><strong>Valine<\/strong><\/li>\n<\/ul>\n<p>The idea behind the IAAO method is that when one of these indispensable amino acids is too low for protein synthesis, none of the other amino acids can be used. The excess of all the rest will be oxidized or broken down as energy.<\/p>\n<p>When the amino acids are used as energy, their carbons are released as carbon dioxide through your breath. The limiting amino acid is the one amino acid that is so low that it limits protein synthesis from continuing.<span class=\"custom-citation\" data-id=\"ref-5\"><\/span><span class=\"custom-citation\" data-id=\"ref-6\"><\/span><\/p>\n<p>Let me give you an example of how this method works. Let&#8217;s say you determine that phenylalanine is the indicator amino acid or the one you are tracking. Typically, the indicator phenylalanine would be trackable through radioactive carbon atoms in the amino acid.<\/p>\n<p>If your protein intake is so low that you don&#8217;t have enough of all of the indispensable amino acids, the amount of carbon dioxide produced by phenylalanine oxidation increases. An increase in this oxidation means you are not meeting your protein requirement.<span class=\"custom-citation\" data-id=\"ref-6\"><\/span><\/p>\n<p>On the other hand, if you begin eating protein, the radioactive carbon dioxide produced by phenylalanine oxidation will decrease until your protein intake meets your body&#8217;s protein requirement.<span class=\"custom-citation\" data-id=\"ref-6\"><\/span><\/p>\n<p>If you eat more protein than your body needs, the radioactive carbon dioxide will remain constant. Scientists refer to this as your break-point, and <em>that <\/em>is your protein requirement.<span class=\"custom-citation\" data-id=\"ref-6\"><\/span><\/p>\n<p>By directly measuring your protein usage and amino acid breakdowns, the IAAO method is a much more accurate way to estimate protein needs.<\/p>\n<h2>Optimal Protein Intake Varies Based On Different Circumstances<\/h2>\n<p>Your optimal protein intake depends on many factors, including:<\/p>\n<ul>\n<li><strong>Weight<\/strong><\/li>\n<li>Activity level<\/li>\n<li><strong>Gender<\/strong><\/li>\n<li>And goals<\/li>\n<\/ul>\n<p>Remember that everybody is different. These are starting points for your protein intake based on IAAO and other clinical studies, and you should experiment with the best amount.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/32-1-1024x685.png\" alt=\"men swimming butterfly stroke\" \/><\/figure>\n<h3>Active People<\/h3>\n<p>If you are an active adult at a healthy weight, the amount of protein you should consume depends on your weight goals.<\/p>\n<h4>Maintain Your Current Weight<\/h4>\n<p>If you are an average exercising adult, you should aim for 1.4-2.0 g\/kg (0.64-0.91 g\/lb) of protein per day to maintain your current weight.<span class=\"custom-citation\" data-id=\"ref-7\"><\/span><\/p>\n<h4>Muscle Building<\/h4>\n<p>Building muscle requires <a href=\"https:\/\/bioptimizers.com\/blog\/how-to-increase-your-protein-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">additional protein<\/a>, but more protein does not mean more muscle gain. The ideal consumption range for most is 1.6-2.4 g\/kg (0.73-1.0 g\/lb) of protein per day. More protein than this does not make significant changes in body composition.<span class=\"custom-citation\" data-id=\"ref-8\"><\/span><span class=\"custom-citation\" data-id=\"ref-9\"><\/span><\/p>\n<p>Eating protein at the higher end of the ideal range (around 2.4 g\/kg or 1.0 g\/lb) can help minimize fat gain when on a caloric surplus.<span class=\"custom-citation\" data-id=\"ref-10\"><\/span><\/p>\n<h4>Weight Loss<\/h4>\n<p>When trying to lose weight or body fat, it&#8217;s important to preserve your lean body mass. Even if you restrict calories, you should maintain your protein intake from 1.6-2.4 g\/kg (0.73-1.0 g\/lb). The more you limit your calories, the higher your protein intake should be to avoid muscle loss.<span class=\"custom-citation\" data-id=\"ref-11\"><\/span><span class=\"custom-citation\" data-id=\"ref-12\"><\/span><\/p>\n<p>Also, a high-protein diet makes it easier to lose weight because:<\/p>\n<ol>\n<li><strong>Protein is more satiating and keeps you full longer.<\/strong><\/li>\n<li>Protein tends to have minimal impact on your blood sugar.<\/li>\n<li><strong>Your body needs more calories to digest, assimilate, and burn proteins than carbohydrates and fats.<\/strong><\/li>\n<\/ol>\n<h3>Men And Women<\/h3>\n<p>Gender does make a difference when it comes to optimal protein intake. When it comes to training, men need to consume more protein than women. On training days, men should consume 2.1-2.7 g\/kg (.95-1.22 g\/lb), while women should consume 1.4-1.7 g\/kg (.64-.77 g\/lb).<span class=\"custom-citation\" data-id=\"ref-13\"><\/span><span class=\"custom-citation\" data-id=\"ref-14\"><\/span><\/p>\n<p>For women, it also matters where you are in your menstrual cycle. Protein oxidation increases during your luteal phase (after ovulation and before the start of your period). Optimal protein intake for women during this time is around 1.6 g\/kg (.73 g\/lb) per day.<span class=\"custom-citation\" data-id=\"ref-15\"><\/span><span class=\"custom-citation\" data-id=\"ref-16\"><\/span><\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/Untitled-design-6-1-1-1024x684.png\" alt=\"couple running\" \/><\/figure>\n<h3>Pregnancy And Lactation<\/h3>\n<p>Growing a baby requires extra protein. If you are pregnant, ensuring that you are getting adequate protein intake is critical for supporting the health of both you and your baby. Protein supplementation during pregnancy reduces the risk of:<\/p>\n<ul>\n<li><strong>Stillbirth<\/strong><\/li>\n<li>Low gestational weight<\/li>\n<li><strong>Low birth weight<span class=\"custom-citation\" data-id=\"ref-17\"><\/span><\/strong><\/li>\n<\/ul>\n<p>The amount of protein you need to consume depends on how many weeks you are pregnant. Suggested requirements are<span class=\"custom-citation\" data-id=\"ref-18\"><\/span>:<\/p>\n<ul>\n<li><strong>Early pregnancy (11-20 weeks): 1.22 g\/kg (.55 g\/lb)<\/strong><\/li>\n<li>Late pregnancy (30-38 weeks): 1.52 g\/kg (.69 g\/lb)<\/li>\n<\/ul>\n<p>Protein needs while breastfeeding are similar to those during late pregnancy. The recommendation is to consume <em>at least<\/em> 1.5 g\/kg (.68 g\/lb).<span class=\"custom-citation\" data-id=\"ref-19\"><\/span><span class=\"custom-citation\" data-id=\"ref-20\"><\/span><\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/42-1-1024x684.png\" alt=\"pregnant eating salad\" \/><\/figure>\n<h3><a href=\"https:\/\/bioptimizers.com\/blog\/what-is-anti-aging\/\" target=\"_blank\" rel=\"noreferrer noopener\">Aging<\/a> Population<\/h3>\n<p>With age comes an additional risk of muscle loss, which can start as early as in your 30s. To the point that it impairs your physical function, it is called sarcopenia. Sarcopenia is also the leading cause of frailty.<span class=\"custom-citation\" data-id=\"ref-21\"><\/span> Symptoms of frailty include:<\/p>\n<ul>\n<li><strong>Unintentional weight loss<\/strong><\/li>\n<li>Muscle loss and weakness<\/li>\n<li><strong>Fatigue<\/strong><\/li>\n<li>Slow walking speed<\/li>\n<li><strong>Low physical activity levels<\/strong><\/li>\n<\/ul>\n<p>Living with frailty puts you at a higher risk of:<\/p>\n<ul>\n<li><strong>Needing to go to a nursing home for additional care<\/strong><\/li>\n<li>Falls<\/li>\n<li><strong>Fractures<\/strong><\/li>\n<li>Hospitalization<\/li>\n<\/ul>\n<p>Good news: frailty can be an avoidable part of aging. It can ensure that your protein intake and resistance training stimulates muscle protein synthesis.<span class=\"custom-citation\" data-id=\"ref-22\"><\/span><\/p>\n<p>Older adults should aim for\u00a0 1.2-1.5 g\/kg (.54-.68 g\/lb) of protein daily. Increasing your protein intake can improve your body composition by stimulating the mammalian Target of Rapamycin (mTOR) pathway, even in older adults.<span class=\"custom-citation\" data-id=\"ref-23\"><\/span><span class=\"custom-citation\" data-id=\"ref-24\"><\/span><\/p>\n<p>Healthy (higher) protein intake in the elderly can preserve bone mass and significantly reduce the risk of hip fracture, according to a systematic review of 13 studies.<span class=\"custom-citation\" data-id=\"ref-25\"><\/span> Hip fractures affect 1\/3 older adults and tend to lead to slow and painful deaths. This injury triples the risk of complications, that eventually lead to death, for up to 10 years.<span class=\"custom-citation\" data-id=\"ref-26\"><\/span><\/p>\n<h3>Children<\/h3>\n<p>Children grow and develop rapidly and need to consume adequate protein to support their bodies. Children ages 6-11 should aim for 1.5 g\/kg (.68 g\/lb) of protein daily.<span class=\"custom-citation\" data-id=\"ref-27\"><\/span> Similar to adults, a more active lifestyle, such as sports, requires an additional increase in protein consumption.<\/p>\n<h2>Protein Quality And Complete vs. Incomplete Protein<\/h2>\n<p>So you want to <a href=\"https:\/\/bioptimizers.com\/blog\/eating-more-protein-rich-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">increase your protein intake<\/a>? Does all protein count the same? No. Remember that amino acids are the building blocks of protein, and there are nine indispensable (essential) ones. Without a sufficient amount of one of them, protein synthesis stops.<\/p>\n<p>Complete proteins contain all nine indispensable amino acids. Incomplete proteins are missing one of the amino acids or do not contain enough of at least one to support protein synthesis. Many plant-based proteins also have lysine as a limiting amino acid, thereby halting protein synthesis. This is especially true for grains such as rice, wheat, and nuts and seeds.<span class=\"custom-citation\" data-id=\"ref-28\"><\/span><\/p>\n<h3>Sources Of Complete Proteins<\/h3>\n<p>Some of the best sources of complete proteins are animal products, including:<\/p>\n<ul>\n<li><strong>Meat<\/strong><\/li>\n<li>Poultry<\/li>\n<li><strong>Fish<\/strong><\/li>\n<li>Eggs<\/li>\n<li><strong>Dairy (including whey protein)<\/strong><\/li>\n<\/ul>\n<p>There are also a few sources of plant-based complete proteins, such as:<\/p>\n<ul>\n<li><strong>Quinoa<span class=\"custom-citation\" data-id=\"ref-29\"><\/span><\/strong><\/li>\n<li>Buckwheat<span class=\"custom-citation\" data-id=\"ref-29\"><\/span><\/li>\n<li><strong>Hemp seed protein<\/strong><\/li>\n<li>Chia seed proteins<\/li>\n<li><strong>Potatoes<\/strong><\/li>\n<li>Soy products such as tofu and tempeh<span class=\"custom-citation\" data-id=\"ref-30\"><\/span><\/li>\n<li><strong>Seitan (wheat protein)<span class=\"custom-citation\" data-id=\"ref-31\"><\/span><\/strong><\/li>\n<li>Spirulina<span class=\"custom-citation\" data-id=\"ref-32\"><\/span><\/li>\n<li><strong>Mycoprotein (AKA Quorn, made from naturally occurring fungus)<span class=\"custom-citation\" data-id=\"ref-33\"><\/span><\/strong><\/li>\n<\/ul>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/61-1-1024x682.png\" alt=\"protein rich food \" \/><\/figure>\n<h3>Protein Quality And Plant-Based Diets<\/h3>\n<p>So, what if you are vegan or vegetarian? It must be harder to get enough protein, right? It takes a little extra thought and planning, but it&#8217;s doable. Think of it as creating the perfect protein package. If you cannot eat enough complete proteins, you should focus on eating quality proteins that complement each other to give you all nine indispensable amino acids daily.<\/p>\n<h4>Protein Quality<\/h4>\n<p>Plant-based proteins tend to be lower-quality proteins than animal-based proteins. Two factors determine the quality of a protein: digestibility and amino acid profile. You already know why getting all nine indispensable amino acids is essential, so let&#8217;s focus on digestibility.<\/p>\n<p>If your body cannot break down and absorb the protein you eat, your body can&#8217;t use it. Animal proteins are digestible at around 90%, whereas plants hover at about 60-80%.<span class=\"custom-citation\" data-id=\"ref-34\"><\/span><\/p>\n<p>Anti-nutrients like trypsin inhibitors, phytates, and tannins in plants contribute to the indigestibility of plant proteins. Cooking can reduce the effects of anti-nutrients, but does not eliminate them. The best sources of digestible plant proteins are plant-based protein powders, such as soy protein isolate, as the processing removes most of the anti-nutrients.<span class=\"custom-citation\" data-id=\"ref-35\"><\/span><span class=\"custom-citation\" data-id=\"ref-36\"><\/span><\/p>\n<p>However, soy products may also contain phytoestrogens and goitrogens, which can cause hormone imbalances, especially in men. Therefore, other plant-based complete protein powders, such as <a href=\"https:\/\/bioptimizers.com\/shop\/products\/protein-breakthrough\" target=\"_blank\" rel=\"noreferrer noopener\">Protein Breakthrough<\/a>, are safer to consume on a regular basis.<\/p>\n<h4>Creating Your Complete Protein Package<\/h4>\n<p>One of the easiest ways to get enough protein from a plant-based diet is to eat more. Another more intelligent way is to combine complementary proteins to create a diet package with a complete amino acid profile. Pairing grains with legumes or nuts and seeds with legumes are a great option. Some examples include:<\/p>\n<ul>\n<li><strong>Nuts or seeds (butter) with whole grain bread<\/strong><\/li>\n<li>Beans with whole grains<\/li>\n<li><strong>Beans with nuts or seeds<\/strong><\/li>\n<\/ul>\n<p>Additionally, most plant proteins are low in leucine, so adding a plant-based leucine supplement to your diet will help balance any deficiency.<span class=\"custom-citation\" data-id=\"ref-37\"><\/span> Leucine is also a key activator of mTOR pathway, so adding leucine can enhance muscle-building efforts.<\/p>\n<h4>Adding Plant-Based Digestive Enzymes<\/h4>\n<p>Supplementing with <a href=\"https:\/\/bioptimizers.com\/shop\/products\/masszymes\" target=\"_blank\" rel=\"noreferrer noopener\">plant-based digestive enzymes high in proteases, such as MassZymes<\/a>, can help overcome low protein digestibility due to protease inhibitors. These enzymes can also ensure that proteins that are hard to digest, such as lectins and glutens, are broken down into usable amino acids rather than left to irritate the gut.<\/p>\n<p>Many people find it hard enough to get enough protein on an omnivore diet, so it can be even more challenging on a plant-based diet. <a href=\"https:\/\/bioptimizers.com\/shop\/products\/vegzymes\" target=\"_blank\" rel=\"noreferrer noopener\">Plant-based digestive enzymes<\/a> can help make sure that every gram of protein counts.<\/p>\n<h2>Downsides Of A High Protein Diet<\/h2>\n<p>While getting enough protein is essential, getting too much protein can adversely affect your health.<\/p>\n<h3>Kidney Issues<\/h3>\n<p>Avoid a high-protein diet if you have a pre-existing kidney problem. Overeating protein increases the rate at which your kidneys filter your blood, called hyperfiltration. This increase causes the kidneys to produce excessive amounts of protein in your urine. Hyperfiltration can indicate other diseases such as chronic kidney disease, pre-<a href=\"https:\/\/bioptimizers.com\/blog\/protein-diet-cause-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">diabetes<\/a>, or pre-hypertension.<\/p>\n<p>Nutritionists used to think that high protein diets can damage kidneys. However, recent studies show that hyperfiltration due to a high-protein diet is only an issue if you have pre-existing kidney problems.<span class=\"custom-citation\" data-id=\"ref-38\"><\/span><span class=\"custom-citation\" data-id=\"ref-39\"><\/span><\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/71-1-1024x686.png\" alt=\"kidney pain \" \/><\/figure>\n<h3>Microbiota Impact<\/h3>\n<p><a href=\"https:\/\/bioptimizers.com\/blog\/optimize-your-gut-microbiome\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gut microbes<\/a> play an essential role in the digestion, absorption, and metabolism of protein in your gastrointestinal tract. Protein is metabolized in the small intestine, releasing amino acids for protein synthesis.<span class=\"custom-citation\" data-id=\"ref-40\"><\/span><\/p>\n<p>When you have a lot of undigested protein and leftover amino acids, your gut microbes can ferment them. Amino acid fermentation can create harmful metabolites such as quinolinic acid, ammonia, and hydrogen sulfide.<\/p>\n<p>High levels of harmful metabolites increase your risk of colon disease. As discussed above, one way to counteract these effects on your gut is to prioritize digestible proteins and maximize your protein digestion with digestive enzymes and HCL.<span class=\"custom-citation\" data-id=\"ref-40\"><\/span><\/p>\n<h3>Charred Or Processed Meat Can Be Toxic And May Increase Oxidative Stress<\/h3>\n<p>The type of meat and how it&#8217;s cooked can make a difference in how healthy it is.<\/p>\n<h4>Charred Meat<\/h4>\n<p>There&#8217;s nothing quite like a perfectly cooked steak or grilled fish flavor, but you may want to save it for special occasions. Cooking meat at high temperatures, such as pan frying or grilling, produces chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These chemicals can cause mutations in your DNA and increase your risk of cancer.<span class=\"custom-citation\" data-id=\"ref-41\"><\/span><\/p>\n<p>The International Agency for Research On Cancer classifies red meat as probably carcinogenic, and processed meat as carcinogenic.<span class=\"custom-citation\" data-id=\"ref-42\"><\/span><\/p>\n<p>You can reduce the development of HCAs and PAHs by varying your cooking methods. Some tips include:<\/p>\n<ul>\n<li><strong>Flipping your meat over more frequently to avoid charring<span class=\"custom-citation\" data-id=\"ref-43\"><\/span><\/strong><\/li>\n<li>Avoid exposing the meat to an open flame or hot metal surface<span class=\"custom-citation\" data-id=\"ref-43\"><\/span><\/li>\n<li><strong>Using a microwave or other low-heat cooking methods to preheat meat to reduce cooking time in a pan or on a grill<span class=\"custom-citation\" data-id=\"ref-43\"><\/span><\/strong><\/li>\n<li>Removing charred portions of your meat before eating<span class=\"custom-citation\" data-id=\"ref-43\"><\/span><\/li>\n<\/ul>\n<h4>Processed Meat<\/h4>\n<p>Meats processed by salting, curing, or smoking are associated with health risks, including:<\/p>\n<ul>\n<li><strong>Increased risk of type 2 <\/strong><a href=\"https:\/\/bioptimizers.com\/blog\/protein-diet-cause-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>diabetes<\/strong><\/a><strong><span class=\"custom-citation\" data-id=\"ref-44\"><\/span><\/strong><\/li>\n<li>Cardiovascular disease<span class=\"custom-citation\" data-id=\"ref-45\"><\/span><\/li>\n<li><strong>Cancer (particularly colorectal)<span class=\"custom-citation\" data-id=\"ref-46\"><\/span><\/strong><\/li>\n<li>Chronic obstructive pulmonary disease<span class=\"custom-citation\" data-id=\"ref-46\"><\/span><\/li>\n<\/ul>\n<p>You can mitigate much of the cancer risk by consuming fibers and plant-based antioxidants, such as in vegetables, culinary herbs, and fruits.<span class=\"custom-citation\" data-id=\"ref-47\"><\/span><span class=\"custom-citation\" data-id=\"ref-48\"><\/span> However, it is best to make sure your diet is high in fresh and minimally processed meat cooked at lower heat.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/09\/81-1-1024x684.png\" alt=\"medical practitioner with board avoid processed meat\" \/><\/figure>\n<h3>Elevated Creatinine<\/h3>\n<p>We all have creatinine in our blood, and it&#8217;s a byproduct of muscle breakdown and protein metabolism. High protein diets increase your creatinine because you are metabolizing more amino acids. Having high creatinine is not harmful in the context of a high-protein diet.<\/p>\n<p>If your creatinine levels are high and your diet is not high in protein, you should see your doctor and ask about your kidney function.<\/p>\n<h2>The Takeaway<\/h2>\n<p>Protein is essential for your entire body, and even more important for ensuring you get adequate amounts of all nine essential amino acids. Throw away the old RDA recommendations for protein intake and focus on the new ones.<\/p>\n<p>How much you need depends on many factors, including your activity level, age, gender, and weight goals. While it might be easy to reach your protein goal in grams, if you rely on a heavily plant-based diet, ensure you get the complete amino acid package daily.<\/p>\n<p>Also, consider adding the following to achieve your daily protein intake and maximize amino acid assimilation.<\/p>\n<ul>\n<li><a href=\"https:\/\/bioptimizers.com\/shop\/products\/protein-breakthrough\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Protein Breakthrough<\/strong> <\/a>is a delicious plant-based complete protein blend. It&#8217;s also high in fiber and plant antioxidants.<\/li>\n<li><a href=\"https:\/\/bioptimizers.com\/shop\/products\/masszymes\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>MassZymes<\/strong><\/a> is a high-protease full-spectrum plant-based digestive enzyme blend that can help maximize protein digestion.<\/li>\n<li><a href=\"https:\/\/bioptimizers.com\/shop\/products\/hcl-breakthrough\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>HCL Breakthrough<\/strong><\/a> is a blend of betaine HCL and digestive enzymes that work best in the acidic conditions in the stomach. By maximizing stomach acidity and digestion in the stomach, you maximize protein digestion and absorption.<\/li>\n<\/ul>\n<div class=\"fl-builder-content fl-builder-content-150302315202 fl-builder-template fl-builder-module-template fl-builder-global-templates-locked\" data-post-id=\"150302315202\"><div class=\"fl-module fl-module-html fl-node-64abdc38e112c\" data-node=\"64abdc38e112c\">\n\t<div class=\"fl-module-content fl-node-content\">\n\t\t<div class=\"fl-html\">\n\t<a href=\"https:\/\/bioptimizers.com\/shop\/products\/bioptimized-digestive-health-stack?gl=64939dab3f5d60ca438b4567\" title=\"BIOptimize Digestive Health Stack\" style=\"outline:none;text-decoration:none;border:0;\" target=\"_blank\">\n<picture>\n    <source media=\"(max-width: 640px) and (min-width: 1px)\" srcset=\"https:\/\/fb-v1.cdn-bio.com\/assets\/uploads\/2011-1ee3-bcab-4c69_Massz-HCL-Probiotic_Mobile.png\" type=\"image\/jpg\">\n    <source srcset=\"https:\/\/fb-v1.cdn-bio.com\/assets\/uploads\/11d2-0bc0-7142-4bbf_Massz-HCL-Probiotic-Desktop.png\" type=\"image\/jpg\">\n    <img decoding=\"async\" src=\"https:\/\/fb-v1.cdn-bio.com\/assets\/uploads\/11d2-0bc0-7142-4bbf_Massz-HCL-Probiotic-Desktop.png\" load=\"lazy\" alt=\"BIOptimize your digestion\">\n<\/picture>\n<\/a>\n<center>Ad<\/center>\n<\/div>\n\t<\/div>\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>In this article, we share the evidence behind why this protein RDA is neither healthy nor up-to-date. Then, we\u2019ll provide evidence-based guidance for ideal protein intake along with how to make sure the protein you eat counts.<\/p>\n","protected":false},"author":48,"featured_media":150302312309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-150302312300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Problems with RDA for protein intake and the new evidence-based recommendations - BIOptimizers Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bioptimizers.com\/blog\/rda-for-protein-intake\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Problems with RDA for protein intake and the new evidence-based recommendations - BIOptimizers Blog\" \/>\n<meta property=\"og:description\" content=\"In this article, we share the evidence behind why this protein RDA is neither healthy nor up-to-date. 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