Christinelmiller, CC BY-SA 4.0, via Wikimedia Commons
In the process of elongation, mRNA is "read" to determine what sequence of amino acids should be created.
Deborah Tosline published the book “Skin Remodeling DIY: An Introduction to the Underground World of Do-It-Yourself Skincare” in 2015. Her approach to skin care is based on a scientific background, love of research and over 40 years of DIY skincare experience.
Typically, folks in the United States (U.S.) consume enough protein to meet their dietary needs. Protein is comprised of amino acids that support skin health, collagen and elastin. Amino acids directly support the skin’s appearance, wound repair, cellular moisture, sun protection and the microbiome. Recent research and dietary nuances indicate that we should re-evaluate the amount, quality and timing of our protein intake to optimize health.
Protein consumption is a personal choice. Folks consume animal protein and plant proteins in varying amounts. Protein intake recommendations began in the late 1880’s when protein consumption was determined to be 120 grams (g) per day based on an estimate of the energy required for a man to do moderate physical work. In the early 1900’s observations showed that healthy people appear to function normally on about 60 g of protein per day.
The Recommended Daily Allowance (RDA) was established in “1941 by the US National Research Council at the request of the National Defense Advisory Commission.” The RDAs were originally developed to determine the amount of nutrients required for food relief support in the United States and internationally. RDAs develop recommendations to provide sufficient nutrient levels for 97.5% of the population.
Christinelmiller, CC BY-SA 4.0, via Wikimedia Commons
In 1994, the National Academy of Medicine began to develop Dietary Reference Intakes (DRIs) to provide broader guidance for nutrient requirements. DRI Reports were published from 1997 through 2004 with updates in 2011.
Protein intake recommendations are given as grams (g) of protein per kilogram (kg) of body weight (BW).
The current RDA recommendations for protein intake are:
0.8 g protein per kg BW per day - minimal physical activity for a healthy adult
1.0, 1.3, and 1.6 g protein per kg BW per day - minimal, moderate, and intense physical activity, respectively for bone building and muscle strength
2 g per kg BW per day – long-term consumption for healthy adults
3.5 g per kg BW per day - tolerable upper limit for the well-adapted
>2 g per kg BW per day – avoid chronic high protein intake, may result in health disorders
In 1975 the U.S. tried to convert to metric but the effort failed. To calculate protein intake, convert your weight from pounds (lb) to kg using the following formula.
One-pound equals 0.45359237 kg.
To convert from lb to kg, multiply your weight in lbs by 0.45359237 kg.
For example: 120 pounds x 0.45359237 kg = 54.43 kg
Using the preceding examples, the amount of protein intake recommended for a 120 lb (54 kg) healthy person with varying activity and health levels:
0.8 g protein * 54 kg BW = 43.2 g protein per day – minimal physical activity
1.0 g protein * 54 kg BW = 54 g protein per day – minimal physical activity for muscle and bone growth
1.3 g protein * 54 kg BW = 70.2 g protein per day – moderate physical activity
1.6 g protein * 54 kg BW = 86.4 g protein per day – intense physical activity
2.0 g protein * 54 kg BW = 108 g protein per day – long-term consumption
3.5 g protein * 54 kg BW = 189 g protein per day – tolerable upper limit for well-adapted
Protein consumption is complicated and research continues on a wide variety of associated topics.
In the U.S., animal protein consumption typically exceeds individual protein recommendations. Folks who follow a traditional vegetarian diet consume less protein than carnivores but they consume sufficient protein. Folks who are at risk of consuming too little protein are vegans, folks with medical conditions, and the elderly.
S. Jähnichen, Public domain, via Wikimedia Commons, https://commons.wikimedia.org/wiki/File:G-Protein.png
Plant proteins typically have lower concentrations of protein than animal sources. Recent research indicates that when plant proteins are appropriately combined, properly processed and consumed in sufficient portion sizes it optimizes the bioavailability of amino acids.
While research is limited, available data indicate that a classic vegetarian diet provides enough protein and amino acids to meet dietary needs. A high protein vegetarian diet includes a wide variety of legumes, nuts, seeds and any other available high plant-based protein sources. Currently, the impact of a traditional vegetarian diet does not appear to have a negative impact on functional health or increase the risk of muscle wasting (sarcopenia) in the elderly. Folks following a vegan diet may need to augment their diet to ensure that they meet their nutritional needs.
Protein intake recommendations for adults have been the same for over four decades. Amino acid consumption recommendations were last updated by the U.S. Institute of Medicine in 2005. Research indicates that current protein intake levels may be too low for folks over 65 years, pregnant and lactating women and healthy children over 3 years.
Recent research shows that increasing animal or plant protein intake above the RDA of 0.8 g/kg/day is associated with greater skeletal muscle size and strength.
Diego Mariano, CC BY-SA 4.0, via Wikimedia Commons
Research has shown that increased consumption of high-quality protein “well above” the RDA for protein supports optimum health for aging, regulates appetite and improves athletic performance. Higher protein consumption may help address age related sarcopenia. Increased protein intake promotes a feeling of fullness or satiety and may help with weight loss. Higher protein consumption supports muscle rejuvenation following exercise and muscle growth. In addition to the amount of protein that is consumed, it is important to consider the quality of the protein, the quantity of the protein and the timing of the protein consumption.
Data show that increasing protein intake up to 1.2 to 1.6 g/kg/day and eating about 30 g of protein per meal improves satiety and weight control.
It is a good practice to spread protein consumption throughout the day.
Most people consume the least amount of protein at breakfast and the highest amount of protein at dinner. Balancing protein consumption throughout the day helps to consistently meet dietary needs for body repair, metabolic function and life.
When protein intake is increased, excess protein oxidizes. Short-term research has shown that excess protein may provide an important biochemical role and that increased protein intake does not appear to be associated with liver disfunction or a decline in bone health. To assess the long-term effects of increased protein intake on bone health over time, further research is needed.
Biochemlife, CC BY-SA 4.0, via Wikimedia Commons
The characteristics of aging include sagging, wrinkled, and sun-damaged skin. Skin degradation is primarily associated with a loss of collagen and elastin. Protein amino acids support collagen and elastin production. The body and skin are able to self-repair but the necessary ingredients must be available for the maintenance.
The basic foundation of skin health is personal health. The starting point for skin care is ensuring that your dietary nutritional needs are met and, in some cases, exceeded. This may be accomplished when you consume the best nutrition that is available to you.
In the mid-1980’s when I was in my twenties, I developed what I referred to as a nutrient dense, anti-oxidant way of eating. I developed my eating choices based on several nutrition books that I had read at the time including Adelle Davis’s book “Let’s Eat Right to Keep Fit” published in 1954 and revised in 1970. I became vegetarian in 1991. Starting in about 2000, I became pescatarian for about 20 years. I gave up sea food about four years ago (Earth’s oceans are dying). In addition to being vegetarian, I quit eating eggs and dairy about four years ago.
Throughout my life as a vegetarian/pescatarian/and a vegetarian who does not eat dairy or eggs, I never tracked my protein consumption. I ate a wide variety of foods, had heroic energy and I never thought about protein. A couple of years ago at about the age of 63 I noticed that my skin experienced a rapid decline, particularly my arm skin. I began super moisturizing with Do-It-Yourself luxuriant creams and body butters in an attempt to counteract the degradation.
Following a recent sports injury, I began to increase my protein intake to support my muscle, tendon and bone health. For the first time in my life, I began tracking my protein intake. I realized that after I quit eating eggs, dairy, and fish that I had not intentionally replaced the protein that I had received from those sources. Throughout my adult life, I’ve consumed rich plant-based protein and relied heavily on organic soymilk and tofu and eat loads of nuts and seeds, I simply was not eating enough. I was eating too many vegetables and not enough proteins.
Today, I proactively integrate 30 g or a bit more of high-quality plant protein into every meal. Initially, I was so full eating these high-protein meals that I was concerned that I would gain weight. However, after about two months of this high plant protein intake, I feel more satiated, I snack less, I have not gained weight, my muscles are more defined, my skin looks better and I seem to sleep deeper.
Recently my arm skin looks increasingly smooth and plump. This may be due to several factors; I not only increased my protein intake but I also began consuming additional amino acids including taurine and creatine. I wrote an article on taurine here and an article on creatine here. I am grateful that my increased protein intake and amino acid availability are giving my soft tissue and skin health a boost.
The U.S. National Institute of Health provides information on dietary recommendations on their public website. They support the Nutrient Recommendations and Databases webpage.
I find it helpful to use online resources to help me learn about the nutritional value of the foods that I consume. The National Academies, Science, Engineering and Medicine webpage provides the Dietary Reference Intakes: The Essential Guide to Nutrient Requirements in a free publication. This source notes that the RDAs were published in 1943.
I regularly use the US Department of Agriculture, FoodData Central website to look up the protein content and other nutrition content like potassium and magnesium for everything that I eat these days.
Before you expend your personal resources on facial creams, tools, devices, injections or more drastic measures, ensure that you are supporting the foundation of health for your skin. The skin is a reflection of our interior condition. Ensure that your body has the ingredients it requires to produce the collagen and elastin it needs to produce good skin health.
If you need more information, check out the local library, search the Internet, or check out my past Blog articles. It would be an honor for me if you purchased my facial care book. Thank you!
Take good care of yourselves!
XO Deborah
This article is intended to be used as general information only and is in no way intended to replace medical advice, be used as a medical treatment program, diagnosis, or cure of any disease or medical condition. There are no warranties, expressed or implied, regarding the effectiveness of the practices described in this article. Products or substances discussed herein are for educational purposes only and are not intended as recommendations of the author.