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It’s a new year, which means new health and fitness habits and goals. However, if your New Year’s resolution is to reach your protein goals, you may want to think again. According to experts, you can already get all (or more than enough) of the protein you need in your daily diet. This contradicts what everyone is saying on social media, where “protein targets” has become a trending topic.
Similar to count caloriesThe trend of protein goals is over-inflated, causing people to buy expensive protein bars, shakes and meat tables all in the name of more protein. According to Dr. Andrew Freeman, cardiologist at National Jewish Health in Denver, it is really “extremely uncommon” if not “almost impossible” to be deficient in proteins, at least in the United States, where there is an abundance of food.
You probably have enough protein without even trying
As long as you don’t restrict yourself too much and get enough calories to fuel your body, you can probably reach your protein goals just by eating a typical American diet. While some people need more to feel satisfied and strong or to maximize their muscle gains in the gym, the reality for many Americans may be that they meet their protein needs through their diet of every day. For some, this requirement may be far below 100 gramswhich is an elusive one purpose of protection often proposed, even by the wellness team here at CNET.
“People are absolutely obsessed with protein,” Freeman said, pointing to the fact that it’s still possible to reach your “protein goals” even if you eat a plant-based diet, as long as it’s varied and full A potentially influential factor towards the trend of the goal of protein is the increase of interest in the carnivore diet, which gives priority to the consumption of meat.
“What most people forget is 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 complicated and sometimes messy relationship with food — when we’re not obsessing over getting enough of something (#proteingoals), we’re limiting ourselves of something else (think the villainization of fats and carbs ). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivorous diet, apps to count calories and take extra time to do it. complicated drinks in the name of weight loss.
This would be more defensible if we reaped the health benefits of sticking to these diets, but instead, Americans are leaders in chronic disease as well as heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life by limiting themselves or following diets that may or may not significantly improve their health down the line, and may also inspire shame or eating disorders.
Not to mention, most of us are really lacking in fiber, and many of us are low in other very important nutrients, such as iron, vitamin D and more.
Of course, this is absolutely not to say that protein is not important, or that some people need more than others based on their activity level or the musculature they are going. Here, we just take a minute to pray the case that, when it comes to protein, you may be able to cool down a little.
How much protein should you really eat?
Look, the introduction to this topic was a bit strong, so it’s important to take a moment and emphasize how protein is an absolutely vital nutrient: the protein contains amino acids, which build our bodies and help them function. If we don’t eat protein, we will be dead.
To have a basis of how much we need to support our needs, there is fortunately a recommended daily amountor RDA, of protein. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in a kg.) This means that a person weighing 200 pounds needs about 73 grams of protein to meet their needs and not be deficient.
Where it gets tricky is deciphering exactly how much protein you need not just to stay alive, but to thrive. As with any health ‘thing’, what is best for you will depend on your body and your activity level, eg. But even taking this into account, you may not need to work as hard as you think to get adequate protein, even if you are regularly in the gym.
In 2023 podcast hosted by Zoea nutrition science company and manufacturer of intestinal microbiome test kits at home, Stanford University professor and nutrition researcher Christopher Gardner explained why fears of falling in the protein department are often overblown.
“When the United States comes up with recommended daily allowances for protein, vitamins and minerals, the standard approach is to take two standard deviations above the mean,” Gardner explained in the podcast. For the 0.8 grams of protein per kilogram of weight, he said: “You have chosen a number that should be suitable for 97.5% of the population.”
But what if you are above average? Chances are, you’re not.
“To me, it’s the American idea of ’this is what the GDR is, but I know I’m above average, so let me make sure I’ve got some extra here,'” Gardner explained.
“It was built to recognize that some people need more (protein),” he continued, explaining that when you work out a lot, you naturally feel more hungry, which will encourage you to eat more – – which means (for most of the people), naturally eating more protein.
But what if you really want to gain muscle? To its credit, and in a refreshing turn of events in the American diet, the trend towards protein is it focused on adding rather than limiting. And if you are in intensive weights, or if you want to gain muscleyou need more. But chances are, “more” isn’t as much as you might think—at least if you’re consciously adding protein through shakes and other supplements.
If you really want to build muscle or are serious about weight lifting, estimates of how much “extra” protein you need vary, and the best (and safest) advice is always to talk to your doctor or nutritionist to get all your health and lifestyle. in account But some estimates soil about 1.2 to 1.7 grams per kilogram of weight Others are even higherup to 2 grams per kilogram.
This discussion assumes you like it counting your macroshowever. If you eat when you’re hungry, cool down after a hard workout and choose foods that are rich in protein and also part of a well-balanced diet, you should be good to go.
In addition to lifting weights, Freeman said that people with medical concerns, such as undergoing surgery or recovering from burns, need more protein. Pregnancy and older adulthood There are other cases when people’s protein requirement increases a little in relation to their calorie intake.
Can you get too much protein? What about the benefits of protein?
The high consumption of protein makes the the kidneys work harderwhich can be a concern for some and is a reason that parents should be careful to give children extra protein supplements, according to the Cleveland Clinic.
However, hitting your high protein goals or even exceeding them should not be harmful for most people, but keep in mind that after they have been broken down into those vital amino acids and energy is spent, excess protein it is stored as fat if not used for energy.
Now for a benefit: In addition to the general function of the body and muscle, protein is very filling and filling. This means that a food rich in proteins can help you lose weight (if this is your goal) because it will keep you healthy longer when compared, for example, to a meal that is more carb-heavy and lacks protein.
Craving protein? It could be low in iron
About 95% of Americans don’t eat enough fiber, according to research from 2016. Fiber is found in plant foods such as vegetables, fruits, whole grains, seeds and more.
Almost one in three of us are too little in ironwhich is where things get interesting in the protein discussion, because excellent sources of protein are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plant foods such as dark greens that are rich in iron as well as fiber.
Vitamin D, a nutrient that we can get from the sun and from our food, is even an American tend to be lower. This is especially noticeable during the cooler months.
Unfortunately, the advice on how to best meet your nutritional needs is not sticky and mimics the previous guide: Eat a diet full of variety and colorprioritize foods like vegetables, healthy fats and, yes, protein.
There’s just no need to obsess over it.
