#Protein

Protein is central to muscle maintenance and immune function, and global diet trends push fortified foods with extra protein. From yoghurt and bread to coffee and even some alcoholic beverages, the market is flooded with claims about protein benefits. But are protein-fortified foods truly better for health in everyday Thai life?

Experts agree protein matters. Current guidelines suggest about 0.75 grams of protein per kilogram of body weight for most adults. Some researchers argue this may be too low for certain groups—older adults, athletes, or people recovering from illness may benefit from 1.2–1.6 grams per kilogram. However, there is debate about extremely high intakes, occasionally promoted by social media, which may far exceed what the body can effectively use.

A leading British GP and nutritionist has sparked a global discussion on protein, suggesting many people—including those in Thailand—may need more protein than current guidelines recommend. He advocates increasing daily protein intake by at least 50 percent, and in some cases, doubling it. The goal is to support health across all ages, not merely prevent deficiency.

Protein underpins muscle growth, hormone production, and cell repair. Traditional guidelines often emphasize avoiding shortage rather than promoting peak wellness. The clinician’s own experience with fatigue during exercise, tied to protein deficiency, highlights the potential need to reassess standard recommendations.

In a recent revelation that could reshape dietary habits, Dr. Rupy Aujla, a renowned British GP and nutritionist, has suggested that many people, including potentially those in Thailand, may need significantly more protein than current dietary guidelines suggest. His insights, based on emerging research and personal experience, advocate for increasing daily protein intake by at least 50 percent, and in some cases, even doubling it. This approach aims not merely to prevent deficiencies but to optimize health across various life stages.

A recent study in Scientific Reports examines how much protein supports bone strength and how everyday meals influence osteoporosis risk. As Thailand’s population ages, clear guidance on bone health matters more than ever for public health.

Researchers led by a registered dietitian nutritionist analyzed data from 16,775 U.S. adults to explore the relationship between protein intake and bone mineral density. The results show a positive link between higher protein intake and stronger bones, with women showing the most noticeable benefits. The study notes a plateau in bone health gains around 61 grams of protein per day for women.

A recent shift in nutrition guidance invites readers to reconsider daily protein needs. While protein is essential for health, more is not always better. The required amount depends on age, sex, activity level, and goals such as recovery from injury or athletic training. In practice, most adults do well with modest amounts spread across meals.

Current guidance generally cites about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For someone weighing 73 kilograms (160 pounds), that equates to roughly 60 grams of protein per day. Higher needs may apply to active individuals, older adults, or those seeking muscle gain. Protein supports muscle maintenance, satiety, and weight management, contributing to sustained energy for daily life and work.

In today’s health-conscious world, protein has become a pivotal element in diet discussions, appearing in everything from snacks to main meals. Recently, insights from dietitians shed light on how much protein we truly need daily. Ryan Weiler, a registered dietitian with HealthPartners, emphasizes that while protein is crucial, there’s a widespread misconception that more is always better. According to Weiler, the appropriate amount of protein depends significantly on individual factors, including age, gender, activity level, and specific health conditions such as recovery from an injury or being an athlete.