Protein

• High protein diets causally have beneficial effect on body weight management
• Branched-chain amino acids supplementation during oncological surgical period may reduce post-operative morbidity from infections and ascites
• Protein supplementation increases lean body mass in adults
• Supplementation with L‐arginine alone increases VO2 max in healthy people
• L-arginine supplements do not reduce diabetes in adults
• 10-12 g/d arginine during 8 weeks improve sport performance
• 1-6g/d taurine supplementation improves human endurance performance
• 0.5 to 6 g/d taurine supplementation reduces total cholesterol and triglyceride in patients with liver dysregulation
• Protein supplementation + exercise increase lower-extremity strength in healthy older Asian adults with sarcopenia
• Malnutrition among older adults living in South-East Asia is 25%
• Higher intakes of total protein reduce all-cause mortality
• Protein intake does not increase prostate cancer
• Moderate plant protein decreases type 2 diabetes mellitus
• 20g plant protein reduce type 2 diabetes
• Animal protein increases risk of type 2 diabetes
• Whey protein supplementation increases lean body mass in adults
• Milk protein supplements + resistance training increase fat-free mass in older adults
• Patients with diabetic kidney disease benefit from <0.8 g protein per kilogram body weight per day
• Subjects with end-stage renal disease benefit from a diet with <5.5 En% protein
• No more than 1.62 g/kg/day dietary protein supplementation augments resistance exercise training induced gains in muscle mass and strength in healthy adults
• Protein quality has significant impact on indices of muscle protein anabolism in young and older adults
• >0.8 g proteins/kg body weight/day reduce hip fracture risk in older adults
• Higher protein intake may increase bone mineral density
• A higher intake of plant protein decreases risk of type 2 diabetes among women
• Multiple micronutrients and protein interventions delivered after 24 months of age have a positive effect on linear growth

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• Protein is the body's main source of nitrogen which accounts for about 16% the weight of protein.
• The body of a 76 kg man contains about 12 kg of protein. Nearly half of this protein is present as skeletal muscle, while other structural tissues such as blood and skin contain about 15%.
  Myosin, actin, collagen and haemoglobin account for almost half of the body's total protein content.
• 1-1.5 grams of protein per kg body weight is needed to maintain a normal calcium metabolism. A normal calcium metabolism is needed for strong bones. 
• Muscle wasting is defined as unintentional loss of body weight (5 to 10%) due to accelerated muscle proteolysis, resulting in loss of body cell mass.
• A healthy diet should contain 45-70 En% carbohydrates, 20-35 En% fats, of which 7-10 En% saturated fats and 10-35 En% proteins.
• An ideal diet to maximize muscle growth:
  1. 1.2-2.0 g protein per kg body weight per day;
  2. 44-50 kcal per kg body weight per day;
  3. 3-4 g leucine per day;
  4. A resistance weight-training program (85-100% of 1RM, 1-6 reps, 3-6 sessions and 3-5 times per week) of at least 10-12 weeks.
• In general, a high protein diet contains 200-400 g of proteins per day.
• Proteins, like milk proteins in foods can cause allergic reactions.
• Proteins contribute less than 2% of the fuel used during exercise of less than one hour’s duration.
  Proteins contribute 5-10% of the fuel used during the final minutes of prolonged exercise (e.g. 3-5 hour’s duration).
• The tolerable upper limit intake has been set at 2.1 g per body weight per day.
• Protein quality can be measured by Biological Value (BV) and Protein Digestibility Corrected Amino Acid Score (PDCAAS).
• Biological Value (BV) is a value that measures how well the body can absorb and utilize a protein based on nitrogen retention. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains.
• Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on both the amino acid requirements of humans and their ability to digest it.