Best high protein food choices

Protein guidelines for diet need review, say researchers

New research suggests a moderate amount of high-quality protein can improve health and protect muscle mass, so researchers want the American and Canadian food guides to revise their recommended servings.

Both the Canadian and American food guides recommend about two and three servings of meat and alternative items a day. This category is where we can get the bulk of our protein. Protein is essential for the body as it is required for muscle repair and tissues, and it can help us feel full for longer.

“The message of protein at each meal in moderation is a paradigm shift from the typical nonspecific default recommendation of a large, global increase in protein intake for populations actively seeking to increase or maintain muscle mass and function,” said co-author of the study, Rajavel Elango.

Current protein recommendations are based on older guidelines, so they may not be sufficient enough to promote proper protection of muscle mass, especially in older adults.

Protein is also essential for weight loss, so by combining protein and exercise together, researchers said they believe this could be a possible solution to the obesity epidemic.

As protein is also needed for the development of tissue and muscle recovery, new protein recommendations can benefit all people in every life-cycle.

The findings were published in Applied Physiology, Nutrition and Metabolism.


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