It’s a new year, which means new health and fitness habits and goals. However, if your New Year’s resolution is to hit your protein goals, you might want to rethink that. According to experts, you can already get all (or more than enough) protein you need in your daily diet. This goes against what everyone is saying on social media, where “protein goals” have become a trending topic.
Similar to calorie counting, the protein goal trend is overblown, leading people to buy expensive protein bars, shakes and meat bars, all in the name of more protein. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, is actually “extremely uncommon” if not “almost impossible” to be protein deficient, at least in the United States, where there is an abundance of food.
You can likely get enough protein without trying
As long as you don’t restrict yourself too much and get enough calories to fuel your body, you’re probably hitting your protein goals just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains at the gym, the reality for many Americans may be that they meet their protein requirements through diet. their daily. For some, that requirement may be well under 100 grams, which is an elusive protein goal often touted by the wellness team here at CNET.
“People are absolutely obsessed with protein,” Freeman said, pointing out that it’s also possible to hit your “protein goals” even if you’re eating a plant-based diet, as long as it’s varied and complete. A potentially influencing factor towards the protein goal trend is the increased interest in the carnivore diet, which prioritizes meat consumption.
“What most people forget is some of the largest and strongest mammals on earth, they 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 fixated on getting enough of something (#proteingoals), we’re restricting something else (think fat and carb junk). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie counting apps, and taking extra time to make complicated drinks in the name of weight loss.
This would be more defensible if we reaped the health benefits of following these diets, but instead, Americans are leading the way in chronic diseases like heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life from restricting themselves or following diets that may or may not significantly improve their health, and may also inspire shame or eating disorders.
Not to mention, most of us are actually deficient in fiber, and a good number of us are low in other very important nutrients, such as iron, vitamin D and more.
Of course, this doesn’t absolutely mean that protein isn’t important, or that some people need more than others based on their activity level or the muscle building they’re aiming for. Here, we take just a minute to argue that, when it comes to protein, you might be able to cool it down a bit.
How Much Protein Should You Really Be Eating?
Look, the introduction to this topic came on a bit strong, so it’s important to take a moment and emphasize how protein is an absolutely vital nutrient: protein contains amino acids, which build our bodies and help them function. If we didn’t eat protein, we would be dead.
To get a baseline of how much we need to support our needs, fortunately there is a Recommended Daily Allowance, or 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 person who weighs 200 pounds needs about 73 grams of protein to meet their needs and not be deficient.
What gets tricky is deciphering exactly how much protein you need to not only stay alive, but thrive. Like any health “thing”, what’s best for you will depend on your body and your activity level, for example. But even with that in mind, you may not have to work as hard as you think to get enough protein, even if you’re hitting the gym regularly.
In a 2023 podcast hosted by Zoe, a food science company and maker of at-home gut microbiome testing kits, Stanford University professor and food researcher Christopher Gardner explained why the fear of falling short in the protein department it is often overdone.
“When the US 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. On 0.8 grams of protein per kilogram of body weight, he said: “You have chosen a number that should be adequate for 97.5% of the population.”
But what if you are above average? Chances are, you’re not.
“For me, it’s the American idea of ’this is what the RDA is, but I know I’m above average, so let me make sure I have more here,'” Gardner explained.
“It’s built to understand that some people need more [protein]” he continued, explaining that when you train hard, you’ll naturally feel hungrier, which will prompt you to eat more — which means (for most 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 protein goal trend IS focused on augmentation rather than limitation. And if you’re into intense weightlifting, or if you want to gain muscle, you’ll need more. But chances are, “more” isn’t as much as you might think—at least if you’re thinking about consciously adding protein through shakes and other supplements.
If you really want to build muscle or are serious about lifting weights, estimates of how much “extra” protein you need vary, and the best (and safest) advice is always to talk to your doctor or dietitian to get your whole health and your lifestyle. consider. But some estimate around 1.2 to 1.7 grams per kilogram of weight. Others are even higher, up to 2 grams per kilogram.
However, this discussion assumes you like counting your macros. If you eat when you’re hungry, refuel 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 weightlifting, Freeman said people with medical concerns, such as surgery or recovering from burns, need more protein. Pregnancy and adulthood are other times when people’s protein requirements increase slightly in relation to caloric intake.
Can you get too much protein? What about the benefits of protein?
High protein consumption makes the kidneys work harder, which can be a concern for some and is one reason parents should be careful about giving children extra protein supplements, according to the Cleveland Clinic.
However, meeting your high protein goals or even exceeding them shouldn’t be harmful for most people, although keep in mind that after they’re broken down into those vital amino acids and energy is used up, excess protein is stored as fat. if not. used for energy.
Now for a benefit: In addition to overall body function and muscle building, protein is very satiating and satiating. This means that a high-protein meal can help you lose weight (if that’s your goal) because it keeps you fuller for longer when compared to, for example, a meal that’s higher in carbohydrates and it lacks protein.
Craving protein? You may be low on iron
About 95% of Americans don’t eat enough fiber, according to a 2016 study. Fiber is found in plant-based foods like vegetables, fruits, whole grains, seeds, and more.
Almost one in three of us are also low in iron, which is where things get interesting in the protein discussion, because great sources of protein are often great sources of iron. (Ex.
Vitamin D, a nutrient we can get from the sun as well as from our food, is also one that Americans tend to be low on. This is especially noticeable during the colder months.
Unfortunately, the advice on how to best meet your nutritional needs isn’t flashy and mimics previous guidance: Eat a well-rounded diet full of variety and color, prioritizing foods like vegetables, healthy fats and, yes, proteins.
You just don’t need to obsess over it.
