Spend any time on social media, and you’d think we’re all suffering from a massive protein deficiency. This is the only wellness trend that never dies, forcing everyone to buy expensive powders, bars and shakes as if our lives depend on it. Just as counting calories can get too serious, protein intake goals can also get out of hand.
Here’s the truth your wallet needs to hear: You’re probably getting enough protein.
We spoke to a real-life cardiologist who said protein deficiency is “almost impossible” in the United States. So if we all have enough, why are all the influential people still screaming about it? It’s time to stop obsessing over (and overpaying for) the one thing you’re missing and figure out what your body actually needs.
You can get enough protein without trying.
As long as you don’t restrict yourself too much and eat enough calories to fuel your body, you can probably meet your protein goals just by eating a typical American diet. While some people may need more protein to feel satisfied and strong in the gym or to maximize muscle gains, the reality for many Americans is that they can meet their protein needs through their daily diet. In some cases, that requirement may be less than 100 grams, which can be difficult to determine. protein goals It’s been touted often, including by the wellness team here at CNET.
“People are absolutely obsessed with protein,” Freeman said. They also pointed out that even if you eat a varied, completely plant-based diet, you’re likely to meet your ‘protein goal’. One factor potentially influencing protein goal trends is the growing interest in carnivore diets that prioritize meat consumption.
“What most people forget is that some of the largest and strongest mammals on Earth are 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 eating enough of something (#proteingoals), we’re limiting something else (think demonizing fat and carbohydrates). Some examples of diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie-counting apps, and spending more time making complex drinks in the name of weight loss.
This would be more protective if we gained health benefits from sticking to these diets. Americans are leaders in chronic disease. These include heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a decline in their quality of life from restricting themselves or following diets that may or may not meaningfully improve their health and may lead to feelings of shame or eating disorders.
Needless to say, most of us Actually it’s not enough It is rich in fiber and a significant portion of us are deficient in other very important nutrients such as iron and vitamin D. In fact, all the focus on protein ends up causing people to overlook other nutrients the body needs that it can’t get from protein. For example, fiber is the main carbohydrate found primarily in plants and should be a priority, especially if you: Increased incidence of colon cancer Among people under 50 years of age.
Of course, this is by no means to say that protein isn’t important or that some people need more protein than others depending on their activity level or desired muscle building. I’d argue here that if you take a moment to use your protein, you can cool it down a bit.
How much protein should you really eat?
Look, my preface to this topic was a bit intense, so it’s important to take a moment to emphasize how important protein is a nutrient. In protein Amino acids that make up our bodies and help them function. If we didn’t eat protein, we would be dead.
If we want to get a baseline of how much our requirements should be supported, fortunately there are ways to do this: recommended daily amountOr the RDA of protein. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in a kilogram.) This means that a 200-pound person would need about 73 grams of protein to meet their needs and not be deficient.
The tricky part is deciphering exactly how much protein you need to grow as well as survive. As with all health “things,” which one is best for you will depend on your body and activity level, for example. But even taking this into account, 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 ZoeStanford University professor and nutrition researcher Christopher Gardner, a nutritional science company and manufacturer of at-home gut microbiome test kits, explained why fears of falling short in the protein department are often overblown.
“When the United States sets out recommended daily allowances for proteins, vitamins and minerals, the standard approach is to take two standard deviations above the mean,” Gardner explained in the podcast. “You chose a figure that is appropriate for 97.5% of the population,” he said of 0.8 grams of protein per kilogram of body weight.
But what if you are above average? Chances are you don’t.
“For me, it’s the American way of thinking, ‘This is what RDA does, but I know I’m above average, so let me get a little extra here,’” Gardner explained.
“It’s built to recognize that some people need more protein.” He went on to explain that if you continue to exercise hard, you will naturally feel hungry, which will lead you to eat more. This means (for most people) naturally eating more protein.
But what if you really want to build muscle? To its credit and in a new turn of events in the American diet, the protein goal trend is is The focus was on adding rather than limiting. And if you want to do intense weightlifting or bulk up your muscles, you’ll need more exercise. But chances are, “more” isn’t as much as you think. At least if you’re considering consciously adding protein through shakes and other supplements.
If you really want to build muscle or are seriously interested in weightlifting, the amount of “extra” protein you need will vary, and the best (and safest) advice is always to consult your doctor or nutritionist and take your overall health and lifestyle into consideration. However, some estimates put it at around 1.2 to 1.7 grams per kilogram of weight. other people even higherUp to 2 grams per kilogram.
However, this discussion assumes that you like macro calculations. If you eat when you’re hungry, to replenish energy after a hard workout, choose foods rich in protein, also If it’s part of a balanced diet, you’ll be fine.
In addition to weightlifting, people with medical issues, such as those undergoing surgery or recovering from burns, need more protein, Freeman said. pregnancy and old age There are other cases where people’s protein needs are slightly higher compared to their calorie intake.
Can you eat too much protein? What about the benefits of protein?
due to high protein intake your kidneys work harderAccording to the Cleveland Clinic, this may be a concern for some people and is one of the reasons parents should be wary of giving children additional protein supplements.
However, achieving or even exceeding a high-protein goal is not harmful for most people. However, after these essential amino acids are broken down and energy is consumed, excess protein If it is not used for energy, it is stored as fat.
Now you have an advantage. In addition to overall body function and muscle building, protein Very fulfilling and satisfying. This means that a protein-rich diet may help you lose weight (if that’s your goal). This is because it keeps you fuller for longer compared to, for example, a meal that is higher in carbohydrates and poor in protein.
Craving protein? You may be iron deficient
It is said that approximately 95% of Americans do not consume enough fiber. Research since 2016. Fiber is found in plant foods such as vegetables, fruits, whole grains, and seeds.
Nearly one in three of us also have low iron levels. This is an interesting point in the discussion of proteins. That’s because good sources of protein are often good sources of iron. (e.g. steak and other red meats) But there are also plant-based foods, such as dark green vegetables, that are rich in iron and fiber.
Vitamin D is a nutrient that can be obtained through sunlight or food. Also, an American. This is especially noticeable in the cold season.
Unfortunately, the advice on how to best meet your nutritional needs is not glamorous and mimics previous guidance. That means eating a complete diet full of variety and color, prioritizing foods like vegetables, healthy fats, and proteins.
You just don’t have to obsess over it.
