You’ve Probably Hit Your Protein Goal: Here’s What Experts Think You Need Instead

There are a lot of healthy food And training Trends that come and go over the years, but a subject seems to happen again and again: protein. Contrary to what you hear on social networks, you probably already get all the proteins you need.

Similar to Count the caloriesThe tendency of protein objectives has become uncontrollable, forcing people to buy costly protein bars, shakes and meat slabs. According to Dr. Andrew Freeman, Cardiologist of National Jewish Health in Denver, it is actually “extremely rare” if not almost impossible “to be deficient in protein, at least in the United States, where there is an abundance of food. So what is the problem with this protein thrust by almost all the well-being influencers you follow?

You probably get enough protein without even trying

As long as you do not restrict yourself strongly and you get enough calories to feed your body, you probably reach your protein goals by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains in the gymnasium, reality for many Americans could be that they meet their protein needs thanks to their daily diet. For some, this requirement can be well below 100 gramselusive protein objective Often praised, including by the well-being team here in Cnet.

“People are absolutely obsessed with protein,” said Freeman, stressing the fact that it is also likely that you will reach your “protein goals” even if you eat a plant -based diet, as long as it is varied and full. A potentially influencing factor towards the tendency of protein objectives is the increase in interest in the carnivorous diet, which prioritizes meat consumption.

“What most people forget is some of the largest and strongest mammals on the earth, they are all plants based,” said Freeman. “When will you go back the last time you saw a protein -deficient gorilla or elephant?”

Americans, in particular, have a complicated and sometimes disorderly relationship with food – when we do not observe enough (#Proteingoals), we restrict something else (think the wickedness of fats and carbohydrates). Examples of certain diets that oscillate between these extremes include the ketogenic diet, the carnivorous diet, calorie counting applications and overtime to make complicated drinks in the name of weight loss.

It would be more defensible if we harvest the health benefits to stick to these diets, but instead, Americans are leaders in chronic diseases such as heart disease and diabetes (avoidable and often reversible through the diet). Many people also suffer a reduced quality of life by restricting themselves or by following diets which may or may not significantly improve their health, and can also inspire shame or diet.

Without forgetting, most of us are In fact deficient fiber, and a good part of us is low in other very important nutrients, such as iron, Vitamin D And more. In fact, the whole emphasis on proteins ends up neglecting the other nutrients that their body needs that they cannot obtain proteins. Fiber, for example, is a key carbohydrates which is mainly found in plants and must also be a priority, in particular with the Rate of colorectal cancer Among people under the age of 50.

Of course, this absolutely does not mean that proteins are not important, or that some people need more than others depending on their level of activity or the muscle construction they are looking for. Here, we just take a minute to plead that, when it comes to proteins, you may be able to cool it a little.

How many proteins should you really eat?

Look, the intro on this subject came a little strong, so it is important to take a moment and stress how the protein is an absolutely vital nutrient: The protein contains The amino acids, which build our body and help them work. If we haven’t eaten protein, we would be dead.

To get a reference of how much we need to meet our needs, fortunately there is a Recommended daily amountor RDA, protein. These are 0.8 gram of protein per kilogram of body weight. (There are about 2.2 pounds in one kg.) This means that a person weighing 200 pounds needs about 73 grams of protein to meet their needs and not be deficient.

Where it becomes difficult is to decipher exactly the amount of protein you need not only to stay alive, but to prosper. Like every “thing” of health, which is best to you will depend on your body and your activity level, for example. But even taking this into account, you may not have to work as hard as you think to get adequate proteins, even if you regularly hit the gymnasium.

In 2023 Podcast hosted by ZoeA nutrition science company and a manufacturer of internal intestinal microbiome test kits, professor and nutrition researcher at Stanford University, Christopher Gardner, explained why fears not to be failed in the protein department are often exaggerated.

“When the United States offers daily allowances recommended for proteins, vitamins and minerals, the standard approach is to take two standard deviations above average,” said Gardner in the podcast. For the 0.8 grams of protein per kilogram of weight, he said: “You have chosen a number which should be adequate for 97.5% of the population.”

But what happens if you are above average? There is a good chance that you are not.

“For me, this is the American idea of ​​’This is what the GDR is, but I know that I am above average, so let me assure me that I get an extra here,” said Gardner.

“It has been integrated to recognize that some people need more [protein]”, He continued, continuing to explain that when you drag yourself heavily, you will naturally feel hungry, which will encourage you to eat more-which means (for most people), naturally eating more protein.

But what’s going on if you really want to gain muscle? On his credit, and in a refreshing turning point in American-diet events, the tendency of the protein objective East Additional added rather than restriction. And if you are in intense weightlifting, or If you want to win muscleYou will need more. But there is a good chance that “more” is not as much as you think – at least if you plan to consciously add proteins by shakes and other supplements.

If you really want to develop muscles or if you are seriously in weight, the estimates of the quantity of “additional” protein you need varies, and the best advice (and the surest) is always to talk to your doctor or your nutritionist to take into account your whole health and your lifestyle. But some estimates land approximately 1.2 to 1.7 gram per kilogram of weight. Others are even higherUp to 2 grams per kilogram.

This discussion assumes that you appreciate Count your macrosHowever. If you eat when you are hungry, feed after hard training and Choose protein -rich foods And Also Part of a well -balanced diet, you should be ready to go.

In addition to weightlifting, Freeman said that people with medical problems, such as undergoing surgery or recovering from Burns, need more protein. Pregnancy And ancient adult There are other cases where people’s protein needs are increasing a little compared to their calorie intake.

Can you get too much protein? What about protein benefits?

High protein consumption makes the The kidneys work harderWhat can be a concern for some and is one of the reasons why parents should be wary of giving children additional protein supplements, according to the Cleveland Clinic.

However, reaching your high protein or even overtaking goals should not be harmful for most people, but keep in mind that after being broken down into these vital amino acids and that energy is spent, excess protein is stored as fat if it is not used for energy.

Now for an advantage: in addition to the global body function and the strengthening of the muscles, the proteins are very filling and satisfying. This means that a meal rich in protein can help weight loss (if it is your goal) because it keeps you full of longer compared, for example, to a heavier meal of carbohydrates and lacking in protein.

Want protein? You could be low in iron

About 95% of Americans do not eat enough fiber, according to 2016 search. The fibers are in plants based on plants such as vegetables, fruits, whole grains, seeds and more.

Almost one in three of us are also low ironThis is where things become interesting in the discussion of proteins, because excellent protein sources are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plants based on plants such as black green vegetables which are rich in iron and fiber.

Vitamin D, a nutrient that we can get in the sun as well as our foods, is In addition, an American tends to be lower. This is particularly notable During the coolest months.

Unfortunately, the advice on the best way to meet your nutritional needs is not flashy and imitate previous advice: Eat a complete diet full of variety and colorPrioritize foods such as vegetables, healthy fats and, yes, proteins.

You just don’t need to obsess it.