Obsessing Over Your Protein? Why ‘Goals’ Might Not Be Necessary, Experts Say
New year means new year health and fitness habits and goals. However, if your New Year’s resolution was to hit your protein goal, you may want to reconsider. According to experts, you’re probably already getting all (or enough) of the protein you need from your daily diet. This contradicts what everyone is saying on social media and “protein targets” have become a hot topic.
Similar to Count caloriesThe protein goal trend has been overinflated, causing people to buy expensive protein bars, shakes, and nuggets in the name of more protein. Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, said protein deficiency is actually “extremely rare” and even “almost impossible,” at least in food-rich America.
You may be getting enough protein without even trying
As long as you don’t severely restrict yourself and get enough calories to fuel your body, you can probably hit your protein goals by eating a typical American diet. While some people may need more protein to feel satisfied and strong, or to maximize muscle gain in the gym, the reality for many Americans may be that they meet their protein needs through their daily diet. For some, this requirement may be much less than 100gwhich is an elusive protein target Often touted, including by CNET’s wellness team.
“People are absolutely obsessed with protein,” Freeman says, noting that even if you eat a plant-based diet, it’s possible to hit your “protein goals” as long as your food is varied and nutrient-dense. One potential influence on the protein target trend is the increased interest in carnivore diets, which prioritize meat consumption.
“What most people forget is that some of the largest and strongest mammals on Earth are plant-based,” Freeman said. “When was the last time you saw a gorilla or elephant that was protein deficient?”
Americans, especially, have a complicated and sometimes confusing relationship with food — when we’re not obsessed with getting enough of one thing (#proteingoals), we limit other things (think fats and carbs of evil). Some examples of diets that oscillate between these extremes include ketogenic diets, carnivore diets, calorie counting apps, and spending extra time preparing food. A complex drink in the name of weight loss.
It would make more sense if we could gain health benefits from adhering to these diets, but instead, Americans lead in chronic disease For example heart disease and diabetes (preventable and often reversible through diet). Many people also experience a reduced quality of life by restricting themselves or following a diet that may or may not meaningfully improve their health, and may also trigger shame or eating disorders.
Not to mention, most of us are actually defective High in fiber and a large proportion of us are deficient in other very important nutrients such as iron, Vitamin D etc.
Of course, this is definitely not to say that protein isn’t important, or that some people need more protein than others based on their activity level or the muscle building they want. Let’s just take a moment here to argue that you can maybe calm down a little when it comes to protein.
How much protein should you actually eat?
Look, the introduction to this topic is a bit strong, so it’s important to take a moment to emphasize that protein is an absolutely vital nutrient: Protein contains Amino acids, build our bodies and help them function. If we don’t eat protein, we will die.
To get a baseline of how much funding we need to support our needs, fortunately, there is a Recommended daily dosageor RDA, protein. This is 0.8 grams of protein per kilogram of body weight. (There are approximately 2.2 pounds in a kilogram.) This means that a 200-pound person would need approximately 73 grams of protein to meet his or her needs without becoming deficient.
The tricky part is figuring out exactly how much protein you need not only to stay alive, but also to thrive. For example, like all health “things,” what’s best for you depends on your body and activity level. But even with that in mind, you probably don’t need to work as hard as you think to get enough protein, even if you go to the gym regularly.
in 2023 Podcast hosted by ZoeStanford professor and nutrition researcher Christopher Gardner, a nutritional sciences company and maker of at-home gut microbiome testing kits, explains why concerns about falling short in the protein department are often exaggerated .
“When the United States comes up with recommended daily intakes of protein, vitamins and minerals, the standard approach is two standard deviations above the mean,” Gardner explained in the podcast. For 0.8 grams of protein per kilogram of body weight , he said, “The number you choose should be sufficient for 97.5 percent of the population.”
But what if your grades are above average? Chances are, you’re not.
“To me, that’s what Americans think, ‘This is RDA, but I know I’m above average, so let me make sure I get a little extra here,'” Gardner explained.
“It was built to recognize that some people need more (protein),” he continued, explaining that when you exercise vigorously, you naturally feel hungrier, which prompts you to eat more — which This means (for most people), naturally, eating more protein.
But what if you want to actually build muscle? To its credit, in a refreshing turn of events in America’s diet, the protein target trend yes Focus on adding rather than limiting. If you’re into intense weightlifting, or If you want to gain muscleyou will need more. But “more” likely isn’t as much as you think—at least if you’re considering making a conscious effort to add protein through shakes and other supplements.
If you really want to build muscle or get serious about lifting weights, estimates of how much “extra” protein you need will vary, and the best (and safest) advice is always to talk to your doctor or nutritionist to find out what your Overall health and lifestyle taken into consideration. But some estimates Land weight is approximately 1.2 to 1.7 grams per kilogram weight. Others are higherup to 2 grams per kilogram.
This discussion assumes you like Calculate your macrosalthough. If you eat when you’re hungry, refuel after strenuous exercise Choose protein-rich foods and return You should be good to go as part of a balanced diet.
In addition to lifting weights, Freeman says people with health problems, such as those undergoing surgery or recovering from burns, also need more protein. Pregnant and old age There are also cases where someone’s protein needs increase relative to their caloric intake.
Are you eating too much protein? So what are the benefits of protein?
High protein consumption makes Kidneys work harderAccording to the Cleveland Clinic, this may be a concern for some and is one reason parents should be cautious when giving their children extra protein.
However, reaching or even exceeding your high protein goals shouldn’t be harmful for most people, but remember, after they’re broken down into those important amino acids and energy is used up, excess protein If not used for energy, it is stored as fat.
Now for a bonus: In addition to overall body function and muscle building, protein can Very filling and satiating. This means that a protein-rich meal may help with weight loss (if that’s your goal) because it keeps you full longer than a meal that’s higher in carbohydrates and lacks protein.
Craving protein? You may be iron deficient
According to surveys, approximately 95% of Americans do not consume enough fiber 2016 research. Fiber is found in plant foods such as vegetables, fruits, whole grains, and seeds.
So do nearly a third of us Low iron contentand this is where it gets interesting in the protein discussion, because good sources of protein are often also good sources of iron. (Things like steak and other red meats.) However, some plant foods, like dark green vegetables, are rich in iron and fiber.
Vitamin D is a nutrient that we get from sunlight and food. In addition, Americans often. This is particularly noteworthy during the cooler months.
Unfortunately, the advice on how best to meet your nutritional needs is less than flashy and mimics previous guidance: A diverse and colorful dietprioritizing foods like vegetables, healthy fats, and protein.
You just don’t need to obsess over it.
