Phillips Stuart M, Chevalier Stéphanie, Leidy Heather J
a Department of Kinesiology, Exercise Metabolism Research Group - Protein Metabolism Research Lab, McMaster University, 1280 Main Street W., Hamilton, ON L8S 4K1, Canada.
b Department of Medicine, McGill University, Hamilton, ON L8S 4K1, Canada.
Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9.
Substantial evidence supports the increased consumption of high-quality protein to achieve optimal health outcomes. A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance. Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy. Higher protein diets also improve satiety and lead to greater reductions in body weight and fat mass compared with standard protein diets, and may therefore serve as a successful strategy to help prevent and/or treat obesity. Athletes can also benefit from higher protein intakes to maximize athletic performance given the critical role protein plays in stimulating muscle protein remodelling after exercise. Protein quality, per meal dose, and timing of ingestion are also important considerations. Despite persistent beliefs to the contrary, we can find no evidence-based link between higher protein diets and renal disease or adverse bone health. This brief synopsis highlights recent learnings based on presentations at the 2015 Canadian Nutrition Society conference, Advances in Protein Nutrition across the Lifespan. Current evidence indicates intakes in the range of at least 1.2 to 1.6 g/(kg·day) of high-quality protein is a more ideal target for achieving optimal health outcomes in adults.
大量证据支持增加优质蛋白质的摄入量以实现最佳健康结果。越来越多的研究表明，蛋白质摄入量远高于当前的膳食推荐摄入量有助于促进健康衰老、调节食欲、控制体重以及实现与运动表现相关的目标。较高的蛋白质摄入量可能有助于预防与年龄相关的肌肉减少症，即肌肉质量和力量的丧失，而这会使老年人易患虚弱、残疾和失去自主能力。与标准蛋白质饮食相比，高蛋白饮食还能改善饱腹感，并能更有效地减轻体重和体脂，因此可能是预防和/或治疗肥胖症的成功策略。鉴于蛋白质在运动后刺激肌肉蛋白质重塑中所起的关键作用，运动员也可以从较高的蛋白质摄入量中受益，以最大限度地提高运动表现。蛋白质质量、每餐摄入量和摄入时间也是重要的考虑因素。尽管一直存在相反的观点，但我们没有发现高蛋白饮食与肾脏疾病或骨骼健康不良之间有基于证据的联系。本简要概述突出了基于2015年加拿大营养学会会议“生命周期蛋白质营养进展”上的报告的最新研究成果。目前的证据表明，成年人摄入至少1.2至1.6克/（千克·天）的优质蛋白质更有利于实现最佳健康结果。
