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 reconsider. According to experts, you may already be getting all (or more than enough) protein you need in your daily diet. This is contrary to what everyone is saying on social media, where “protein goals” have become a trending topic.
Similar to counting caloriesthe protein goal trend is overblown, causing people to buy expensive protein bars, shakes and meat slabs in the name of more protein. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, it's actually “extremely uncommon” if not “almost impossible” to be protein deficient, at least in the United States, where food is plentiful.
You're probably getting 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 growth in the gym, the reality for many Americans may be that they meet their protein needs through their daily diet. For some, that requirement may be much lower 100 gramswhich is unachievable protein target it's often advertised, including by the wellness team here at CNET.
“People are absolutely obsessed with protein,” Freeman said, pointing to the fact that you're also likely to hit your “protein goals” even if you eat a plant-based diet, as long as it's varied and whole. One potentially influencing factor towards the protein target trend is the increasing interest in the carnivore diet, which prioritizes meat consumption.
“What most people forget is some of the largest and strongest mammals on earth 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 fraught relationship with food—when we're not obsessing over getting enough of something (#proteingoals), we're limiting something else (think the crime of fat and carbs). 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 were reaping the health benefits of sticking to these diets, but instead, Americans are leaders in chronic disease as they are heart diseases and diabetes (which is preventable and often reversible through diet). Many people also suffer from a reduced quality of life due to self-restriction 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 most of us are low in other very important nutrients, such as iron, vitamin D and more.
Of course, this is absolutely not to say that protein isn't important or that some people need more than others, based on their activity level or the muscle building they want. Here, we're just taking a minute to say that when it comes to protein, you might want to chill it a little.
How much protein should you actually be eating?
Look, the introduction to this topic came on a bit strong, so it's important to take a moment to emphasize how protein is an absolutely vital nutrient: contains proteins amino acids, which build our bodies and help them function. If we didn't eat protein, we'd be dead.
To get a baseline of how much we need to support our needs, fortunately there is a recommended daily amountor RDA, of protein. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 kilograms in one kilogram.) This means that a 200-pound person needs about 73 grams of protein to meet their needs and not be deficient.
Where it 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 this in mind, you may not need to work as hard as you think to get adequate protein, even if you hit the gym regularly.
In 2023 podcast hosted by Zoenutritional science company and maker of at-home gut microbiome testing kits, Stanford University professor and nutrition researcher Christopher Gardner explained why fears of failure in the protein department are often overblown.
“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 in the podcast. On 0.8 grams of protein per kilogram of weight, he said: “You've 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 ​​'it's the RDA, but I know I'm above average, so let me make sure I get something extra here,'” Gardner explained.
“It's hardwired to recognize that some people need more (protein),” he continued, explaining that when you exercise 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 with the American diet, the protein trend is on target is focused on addition rather than limitation. And if you do intense weight lifting, or if you want to gain muscleyou will need more. But chances are, “more” isn't as much as you think—at least if you're thinking about consciously adding protein through shakes and other supplements.
If you're really looking 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 nutritionist to take all of your health and way of life. in consideration. But some estimates landed around 1.2 to 1.7 grams per kilogram of weight. There are others even higherup to 2 grams per kilogram.
This discussion assumes you enjoy it counting your macroshowever. 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 ready to go.
In addition to lifting weights, Freeman said people with medical conditions, such as those undergoing surgery or recovering from burns, need more protein. Pregnancy and older maturity are other cases where people's protein needs increase slightly relative to their caloric intake.
Can you eat too much protein? What about the benefits of protein?
High protein consumption does the kidneys work harderwhich may worry some and is one reason parents should be careful about giving children extra protein supplements, according to the Cleveland Clinic.
However, meeting high protein goals or even exceeding them shouldn't be harmful for most people, although keep in mind that once they're broken down into those vital amino acids and energy is used up, excess protein stored as fat if not used for energy.
Now for the benefits: In addition to overall body function and muscle building, protein is very full and satiated. This means that a high-protein meal can help with weight loss (if that's your goal) because it keeps you fuller for longer when compared to, for example, a higher-carb, low-protein meal.
Craving for protein? You may be low on iron
About 95% of Americans don't eat enough fiber, according to 2016 research. Fiber is found in plant-based foods such as vegetables, fruits, whole grains, seeds, and more.
Almost one in three of us are too with some ironwhich is where things get interesting in the protein discussion, because great sources of protein are often great sources of iron. (Beef steak and other red meat, for example.) However, there are plant foods, like dark greens, that are rich in iron and also fiber.
Vitamin D, a nutrient we can get from the sun as well as from our food, is also, an American tend to be lower in. This is particularly noticeable during the colder months.
Unfortunately, the advice on how to best meet your nutritional needs is not flashy and mimics the previous guidelines: Eat a whole diet full of variety and colorprioritizing foods like vegetables, healthy fats and, yes, protein.
You just don't have to obsess over it.