If you were awake today, you probably spent enough time on the screen to see someone striving to reach their protein goals.
scroll through TikTokand coaching others on how to count their protein intake, gram for gram, or filming themselves staying up late to eat food they aren’t necessarily hungry for in the name of meeting their protein goals. You can also watch videos of Outside of the internet, we see people carrying drinks infused with protein powder (like protein-infused Diet Coke) or buying expensive bars because they’re worried they’re not getting enough protein to meet their gym goals. You may see some people preferring large chunks of meat. Meal time.
But the problem is that protein deficiency is “extremely rare,” if not “nearly impossible,” at least in the food-abundant United States, said Andrew, a cardiologist at National Jewish Health. Dr. Freeman says. In Denver.
So, as long as you’re not extremely restrictive and are eating enough calories to fuel your body, you can probably meet your “protein goal” just by eating a typical American diet. . While some people may need that much to feel satisfied and strong or to maximize muscle gain at the gym, the reality for many Americans is that they need less protein in their daily diet. may be fulfilled. For some, that requirement may be much less than 100 grams, but this is elusive. protein goals It’s often advertised as around 100 grams per day, including by CNET’s wellness team.
“People are completely obsessed with protein,” Freeman says, adding that even if you’re eating a plant-based diet, you’re more likely to hit your “protein goals” if it’s full of variety. He pointed out the fact that One factor that may influence trends in protein targets is the growing focus on carnivore diets that prioritize meat intake.
“What most people forget are some of the largest and strongest mammals on the planet. They’re all plant-based,” Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”
Americans, in particular, have a complex and sometimes chaotic relationship with food. When we’re not obsessed with getting enough of something (#ProteinGoal), we’re restricting something else (think demonizing fat and carbs). Examples of diets that oscillate between these extremes include ketogenic diets, carnivorous diets, calorie-counting apps, and spending extra time making complex drinks in the name of weight loss. .
This would be more defensible if we were reaping health benefits from following these diets, but this is not the case. Americans are leaders in chronic disease Such as heart disease and diabetes (which are preventable and often reversible through diet). Additionally, many people reduce their quality of life by restricting themselves, engaging in dietary restrictions that may or may not meaningfully improve their health in the future, or by creating shame and eating disorders. suffers from a decline in
Needless to say, most of us Actually there is a shortage A significant portion of us are deficient in other very important nutrients such as iron and vitamin D.
Of course, this isn’t to say that protein isn’t important or that some people need more protein than others based on their activity level or muscle gain goals. I just want to make a little point here that when it comes to protein, maybe we can chill it out a little bit.
How much protein should you actually eat?
Look, the introduction to this topic was a little strong, so it’s important to take a moment to emphasize how protein is an absolutely essential nutrient. contains protein Amino acids make up our bodies and help them function. If we didn’t eat protein, we would be dead.
Fortunately, to get a baseline of how much is needed to support our needs, Recommended amount per dayor RDA, of a protein. This is equivalent to 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in 1 kg.) This means that a 200-pound person would need about 73 grams of protein to meet their needs and not be deficient.
The challenge is deciphering exactly how much protein is needed to not only stay alive but to grow. As with all health-related things, what’s best for you depends on your body and activity level, for example. But even with this in mind, even if you go to the gym regularly, you may not have to work as hard as you think to get enough protein.
in 2023 Podcast hosted by ZoeChristopher Gardner, a nutrition researcher and professor at Stanford University, whose nutrition science company and maker of home gut microbiome testing kits, explains why fears of a shortage in the protein department are often exaggerated. I explained.
“The standard approach for the United States when determining daily recommended intakes for protein, vitamins, and minerals is two standard deviations above the mean,” Gardner explained on the podcast. “We chose a number that is sufficient for 97.5% of the population,” he said of 0.8 grams of protein per kilogram of body weight.
But what if you’re above average? Probably not.
“For me, it’s the American mindset of, ‘That’s what RDA is.’ But I know I’m above average, so I’m going to make sure I get that extra bit here,” Gardner explained. did.
“This was put in place to recognize that some people need more [protein]”, he continues, noting that when you exercise intensely, you naturally feel hungry, which leads you to eat more food, which (for most people) naturally leads to eating more protein. I explained that it would be.
But what if you really want to gain muscle? To our credit, the protein goals trend is a new development in the American diet. teeth We focused on adding rather than limiting. Also, if you are into intense weightlifting or want to gain muscle, you will need even more volume. But “more” may not mean as much as you think, at least if you’re consciously thinking about adding protein.
In addition to weight lifting, Freeman said people with medical concerns such as surgeries or burns need more protein. pregnancy This is another example where people’s protein needs increase slightly relative to their caloric intake.
Is it possible to eat too much protein? What about the benefits of protein?
If your protein intake is high, kidneys work harderAccording to the Cleveland Clinic, this is one reason parents are wary of giving their children extra protein supplements.
However, while meeting or exceeding high protein goals shouldn’t hurt most people, once it’s broken down into important amino acids and used for energy, excess protein If it is not used for energy, it is stored as fat.
Craving protein? You could be iron deficient
Approximately 95% of Americans do not consume enough fiber. Survey from 2016. Fiber is found in plant foods such as vegetables, fruits, whole grains, and seeds.
Almost one in three of us are also iron deficient. This is where the protein discussion gets interesting, as a good source of protein is often a good source of iron. (For example, steak and other lean meats.) But there are also plant-based foods like dark vegetables that are rich in iron and fiber.
Vitamin D, a nutrient that we get from the sun as well as food, is another nutrient that Americans tend to be deficient in. This is especially noticeable in the cooler months.
Unfortunately, the advice on how to best meet your nutritional needs is unspectacular and mimics previous guidance. This means prioritizing foods like vegetables, healthy fats, and protein to eat a complete diet with variety and color.
There’s no need to just get attached to it.
