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Protein has become a buzzword, especially on social media, as people highlight their nutrition Protein targets And advertising Protein powdersShakes, bars and recipes. With all this talk about protein and getting enough of it, many worry that they are not consuming enough of it in their diet, and that they need to supplement with other sources. We’re here to tell you that these fears are likely unfounded.
Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, says it’s “almost impossible” for someone to suffer from a protein deficiency in the United States. Read on to learn more about why, and what other nutrients are just as important as protein in the body Balanced diet.
You’re probably eating 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 meet your protein goals by just eating a typical American diet. While some people may need more to feel good and strong or to maximize their muscle gains in the gym, the reality for many Americans may be that they meet their protein requirements through their daily diet. For some, this requirement may be much lower 100 gramswhich is unattainable Protein target It’s often promoted, including by the health team here at CNET.
“People are absolutely obsessed with protein,” Freeman said, pointing to the fact that you’re also likely to meet your “protein goals” even if you eat a plant-based diet, as long as it’s varied and complete. One potential influencing factor toward the protein goal trend is increased interest in the carnivore diet, which prioritizes meat consumption.
“What most people forget is that some of the largest and strongest mammals on Earth are all vegetarian,” Freeman said. “When was the last time you saw a gorilla or elephant suffering from a protein deficiency?”
Americans, in particular, have a complicated and sometimes turbulent relationship with food — when we’re not obsessed with getting enough of one thing (#proteingoals), we restrict something else (think insulting fats and carbs). Examples of some diets that oscillate between these two extremes include the ketogenic diet, the carnivore diet, and calorie counting apps, which take extra time to prepare. Complex drinks in the name of weight loss.
This would be more defensible if we were reaping the health benefits from adhering to these diets, but instead, Americans are leaders in chronic disease like My heart disease and diabetes (preventable and often reversible through diet). Many people also experience a reduced quality of life due to restricting themselves or following diets that may or may not measurably improve their health in the future, or may also provoke shame or eating disorders.
Not to mention, most of us are In fact, it is incomplete In fiber, a large portion of us are deficient in other important nutrients, such as iron and Vitamin D. In fact, all the focus on protein ends up causing people to overlook other nutrients their body needs that they can’t get from protein. Fiberfor example, is one of the major carbohydrates found mainly in plants and should also be given priority, especially in light of… High rates of colorectal cancer Among individuals under 50 years of age.
Of course, this doesn’t mean that protein isn’t important or that some people need more than others, depending on their activity level or the muscle building they’re aiming for. Here, we’re just taking a minute to emphasize that with protein, you may be able to cool it down a bit.
The protein craze is spreading on social media.
How much protein should you actually be eating?
See, the introduction to this topic was a bit strong, so it’s important to take a moment to emphasize that protein is an extremely vital nutrient. Contains protein Amino acids, which build our bodies and help them function. If we didn’t eat protein, we would be dead.
To set a baseline for our protein needs, fortunately there is 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 one kilogram.) This means that a 200-pound person would need approximately 73 grams of protein to meet their needs and avoid deficiency.
What’s even more difficult is deciphering how much protein you need to not only survive but to thrive. Like every healthy ‘thing’, what’s best for you depends on your body and activity level, e.g. But even with that in mind, you may not have to work as hard as you think to get enough protein, even if you go to the gym regularly.
In 2023 Podcast hosted by Zoea nutritional sciences company and maker of at-home digestive microbiome testing kits, Stanford University professor and nutrition researcher Christopher Gardner explains why concerns about falling short in the protein department are often exaggerated.
“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 on the podcast. As for 0.8 grams of protein per kilogram of weight, he said, “I chose a number that should be enough for 97.5 percent of the population.”
But what if you are above average? Chances are you’re not.
“For me, this is the American idea that this is the RDA, but I know I’m above average, so let me make sure I get some extras here,” Gardner explained.
“It’s designed to recognize that some people need more (protein),” he continued, explaining that when you exercise intensely, you’ll naturally feel hungrier, which will prompt you to eat more — which (for most people), naturally means eating more protein.
But what if you really want to gain muscle? To his credit, and in a refreshing turn of events for the American diet, the direction of the protein target He is I focused on adding rather than limiting. And if you are in intense weight lifting Or you want Muscle gainYou will need more. But “more” is probably not more than you might think — at least if you’re considering adding protein via shakes and other supplements.
If you really want to build muscle or seriously want to lift weights, estimates on how much “extra” protein you need vary, and the best (and safest) advice is always to talk to your doctor or nutritionist to take your entire health and lifestyle into account. However, some estimates range from 1.2 to 1.7 grams per kilogram of weight. Others Even higherat a rate of up to 2 grams per kilogram.
This discussion assumes that you enjoy counting your macros. If you eat when you’re hungry, recharge your energy after a hard workout and choose Protein-rich foods and also As part of a balanced diet, you should be fine.
In addition to lifting weights, Freeman said people with medical concerns, such as those undergoing surgery or recovering from burns, need more protein. Pregnancy and puberty These are other conditions in which people’s protein requirements increase compared to the amount of calories they eat.
Protein is essential, but you may be focusing on #ProteinGoals more than you need to.
Can you get too much protein? What about the benefits of protein?
High protein consumption makes… The kidneys work harderwhich may be a concern for some and is one reason parents are wary of giving children additional protein supplements, according to the Cleveland Clinic.
However, meeting or even exceeding your high protein goals shouldn’t be detrimental for most people. Keep in mind that after they break down into those vital amino acids and consume energy, Excess protein It is stored as fat if it is not used for energy.
Now for the benefit: In addition to overall body function and muscle building, protein is also present Very filling and satisfying. This means that a high-protein meal may aid weight loss (if that’s your goal) because it keeps you full longer when compared to, for example, a meal high in carbohydrates and lacking in protein.
Craving protein? You could have an iron deficiency
According to 95% of Americans do not eat enough fiber Research from 2016. Fiber is found in plant foods, including vegetables, fruits, whole grains and seeds.
Nearly one in three of us is too Low in ironThis is where things get interesting in the protein debate, 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 vegetables, that are high in iron and fibre.
Vitamin D, a nutrient we can get from the sun and from our food It’s also one that Americans tend to have less of. This is especially noticeable during the colder months.
Unfortunately, the advice on how to best meet your nutritional needs is not flashy and mimics previous guidelines: Eat a well-rounded diet full of variety and colour, prioritizing foods like vegetables, healthy fats, and, yes, protein.
You just don’t need to obsess about it.