Protein has become a buzzword, especially on social media, and people are putting protein in the spotlight. protein goals and advertise protein powdershakes, bars, recipes. With all this talk about protein and getting enough of it, many people worry that they’re not getting enough protein in their diet or that they need to supplement it with other sources. What we’re here to tell you is that such worries are probably unwarranted.
Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, says it’s “nearly impossible” to be protein deficient in the United States. Read on to learn more about why it’s as important as protein and what other nutrients are just as important as protein. balanced diet.
You may be getting enough protein without even trying
Unless you’re on a strict diet, you can probably meet your protein goals by eating a typical American diet, as long as you’re eating enough calories to fuel your body. While some people may need more protein to feel satisfied and stronger or to maximize muscle gain at the gym, the reality for many Americans may be that they meet their protein needs in their daily diet. For some, that requirement may be much lower 100 gramsthis is something elusive protein goals It’s been well-touted, including by the wellness team here at CNET.
“People are totally obsessed with protein,” Freeman said, pointing to the fact that even if you’re eating a plant-based diet, as long as it’s varied and filling, you’re likely to hit your “protein goals.” One factor that may influence trends in protein targets is the growing focus on carnivore diets that prioritize meat intake.
“What most people forget are some of the largest and strongest mammals on Earth, and they’re all plant-based,” Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”
Americans, in particular, have a complex and sometimes chaotic relationship with food. When we’re not obsessed with getting enough of something (#ProteinGoal), we’re restricting something else (think demonizing fat and carbs). Examples of diets that oscillate between these extremes include ketogenic diets, carnivorous diets, calorie counting apps, and taking extra time to prepare meals. Complex drinks in the name of weight loss.
This would be more defensible if we were reaping health benefits from following these diets, but this is not the case. Americans are leaders in chronic disease like heart disease Diabetes (preventable and often reversible through diet). Also, many people suffer from a decreased quality of life by restricting themselves, following diets that may or may not meaningfully improve their health in the future, and causing shame and eating disorders.
Needless to say, most of us Actually there is a shortage A significant portion of us are deficient in iron and other very important nutrients such as iron. vitamin D. In fact, by focusing so much on protein, people tend to overlook other nutrients that the body needs that cannot be obtained from protein. fiberFor example, it is an important carbohydrate found mainly in plants and should be consumed on a priority basis, especially considering: Rising incidence of colorectal cancer Among people under 50 years of age.
Of course, this isn’t to say that protein isn’t important or that some people need more protein than others based on their activity level and muscle mass goals. Here, I would like to make a small point that consuming protein may help you feel a little cooler.
The protein craze is running rampant on social media.
How much protein should you actually eat?
Since the introduction to this topic has been a bit forced, I need to emphasize a little how protein is an essential nutrient. contained in protein Amino acids make up our bodies and help them function. If we didn’t eat protein, we would be dead.
Fortunately, to establish a baseline of the proteins we need, Recommended amount per dayor RDA, of a protein. This is equivalent to 0.8 grams of protein per kilogram of body weight. (1 kg contains about 2.2 pounds.) This means that a 200-pound person needs about 73 grams of protein to meet their needs and avoid deficiency.
The challenge is deciphering exactly how much protein is needed to not only stay alive but to grow. As with all health-related things, what’s best for you depends on your body and activity level, for example. But even with this in mind, even if you go to the gym regularly, you may not have to work as hard as you think to get enough protein.
in 2023 Podcast hosted by ZoeChristopher Gardner, a nutrition researcher and professor at Stanford University, whose nutrition science company and maker of home gut microbiome testing kits, explained why fears of a shortage in the protein department are often overstated.
“The standard approach for the United States when determining daily recommended intakes for protein, vitamins, and minerals is two standard deviations above the mean,” Gardner explained on the podcast. “We chose a number that is sufficient for 97.5% of the population,” he said of 0.8 grams of protein per kilogram of body weight.
But what if you’re above average? Probably not.
“For me, it’s the American mindset of, ‘That’s what an RDA is,’ but I know I’m above average, so I’m going to make sure I get that extra bit here,” Gardner explained.
“It’s built in to recognize that some people need more.” [protein]”, he continued, explaining that intense exercise naturally makes you feel hungry, which leads you to eat more food, which (for most people) naturally means eating more protein.
But what if you really want to gain muscle? To its credit, a new development in American diets is the protein goals trend. teeth We focused on adding rather than limiting. And if you’re into intense weightlifting or want to increase muscleyou will need more. But “more” may not mean as much as you think, at least if you’re consciously thinking about adding protein through shakes or other supplements.
If you really want to build muscle or are serious about weightlifting, estimates of how much “extra” protein you need will vary from person to person. The best (and safest) advice is always to consult your doctor or nutritionist and consider your overall health and lifestyle. However, some estimates range from 1.2 grams to 1.7 grams per kilogram of body weight. Others even higherup to 2 grams per kilogram.
However, this explanation assumes that you like counting macros. If you want to eat when you’re hungry or to replenish your energy after a hard workout, foods rich in protein and Also As long as you eat a balanced diet, you’ll be fine.
In addition to weight lifting, Freeman said people with medical concerns, such as those undergoing surgery or recovering from burns, need more protein. pregnancy and senior citizen This is another example of increased protein requirements relative to caloric intake.
Protein is essential, but you may be focusing more on #ProteinGoals than you should.
Is it possible to eat too much protein? What about the benefits of protein?
If your protein intake is high, kidneys work harderWhile this may be a concern for some, this is one reason parents should be cautious about giving their children additional protein supplements, according to the Cleveland Clinic.
However, there is no harm in meeting or exceeding high protein goals for most people. After being broken down into important amino acids and energy consumed, excess protein If it is not used for energy, it is stored as fat.
Here are the benefits. In addition to supporting overall body function and muscle building, protein is It’s very fulfilling and makes you feel full.. This means that a protein-rich diet may help you lose weight (if that’s your goal) because it keeps you feeling full for longer when compared to a diet high in carbohydrates and low in protein, for example.
Craving protein? You could be iron deficient
Approximately 95% of Americans do not consume enough fiber. Survey from 2016. Fiber is found in plant foods such as vegetables, fruits, whole grains, and seeds.
So do almost 1 in 3 of us. low iron contentThis is where the discussion about proteins gets interesting. That’s because good sources of protein are often good sources of iron (for example, steak and other red meats). However, there are plant-based foods that are rich in both iron and fiber, such as dark green vegetables.
Vitamin D is a nutrient that can be obtained not only from food but also from the sun. It’s also something that Americans tend to have lower rates of.. This is especially noticeable in the cool season.
Unfortunately, the advice on how to best meet your nutritional needs is unflattering and mimics previous guidance. This means eating a balanced diet full of variety and color, prioritizing foods like vegetables, healthy fats, and protein.
There’s no need to just get attached to it.
