Protein intake controls fitness advice. Whether you want to build muscle, improve fitness, or monitor your weight, the general advice that everyone, from fitness influencers to doctors, is that you need more protein.
However, protein plays an important role in maintaining us. Muscle mass and overall healthattracted all this attention on the importance of proteins In the media and Fitness circle It caused a surge in products that are sold specifically due to their protein content.
Some chocolate bars, ice cream, pizza, coffee, and even alcoholic drinks now Sellers yourself as a protein food.
But our enthusiasm for protein may have gone too far. Protein is certainly important to our health, but most of us don’t need these protein-fortified foods as a regular feature of our diet.
Needless to say, this marketing isHello Effect‘, consumers mistakenly equalize high protein content Overall nutritional value. This effect can lead to the perception that protein-rich foods are inherently nutritious.
Protein is essential Maintaining muscle mass and Immune function.
Nutrition guidelines recommend that people aim to eat Approximately 0.75 g of protein Per kilogram of weight. but Some evidence suggests This Recommendation It may be an underestimation – And there should be a recommendation 1.2 g-1.6 g per kg of weight per day
There is also strong evidence to suggest the amount of protein that needs to be changed in response to health. For example, people need to eat more protein when they are there Recovery from illness. Research shows that senior citizen To fight, you must aim for at least 1.2 g per kg of weight Age-related muscle loss.
Athletes also need to eat more protein Support their training and recovery. Furthermore, the strategy is increasingly highlighting protein intake as weight loss drugs grows Minimizes muscle loss While losing weight.
But just because protein is good for maintaining muscle mass doesn’t mean it’s better. In fact, even if we have it Consumes a large amount of proteinonly a few of this is actually used in the body.
Most of us probably need a little more protein than current guidelines suggest, but less than promoted by wellness influencers on social media (some people suggest that we need it). 3 g of protein per kg body weight).
Ironically, the required amount of protein suggested by new evidence (1.2 g -1.6 g (per kg of weight per day) The average protein consumption is already In most Western countries.
Most people probably benefit from recognizing more proteins – not just how much they consume, but about the quality and frequency of protein selection. Ideally, you should aim to consume small amounts of protein-rich foods more frequently during the day.
Current evidence suggests surroundings 20 g-30 g of protein Each diet (arounds a small number of protein sources) supports muscle maintenance along with physical activity.
In an ideal world, this protein comes from whole foods (nuts, seeds, milk, eggs, legumes, etc.). However, fortified protein products may have the space as a quick and easy snack, especially for those who struggle to eat this much of this protein in each meal. However, it is important to eat these foods in moderation.
Ultra-processed products
The supermarket is full of “protein-enhancing” products. However, these products may contain additional protein, but may also contain additional sugars or carbohydrates.
For example, protein milk often contains it Double protein Normal milk. This is done by removing water or adding dried milk.
Protein bars are another example. However, depending on the brand you choose, along with additional protein content Lots of sugar.
Many protein-enhanced products share different common properties: they fall into categories Ultra-processed food. That’s what highly processed foods are Commercially available products This includes ingredients that you wouldn’t normally find in your own kitchen.
Research shows that ultra-highly processed foods are consistently linked Bad health outcomes – Cardiovascular disease, diabetes, etc. Current discussions on ultra-high-processed foods suggest uncertainty regarding the treatment itself, the poor nutritional quality of these foods, or a combination of both of these factors that contribute to these negative health outcomes.
Another problem with protein enhancement products is that they contain some products while they actually contain excess protein It may not have fibervitamins and essential minerals. a Lack of fiber In modern diet, it is currently one of the biggest contributors of unhealthy overall population.
All foods have its place in a balanced diet. However, protein is just one ingredient in overall nutritional health. There is concern about an increase in protein-fortified foods as health foods.
Protein-enhancing products are occasional foods that can help you meet your protein intake, but should not be mistaken for a universally healthy food. For those who want to achieve their protein goals, choose different protein sources, consider the role of convenience foods within the overall dietary context, and think about other nutrients like fiber to really maximize your health.
Aisling Pigottlecturer, nutrition, Cardiff Metropolitan University
This article has been republished conversation Under the Creative Commons license. Please read Original article.
