In today's health and fitness landscape, the abundance of protein bars, shakes, and powders might tempt you into thinking that protein supplements are a necessity. These products boast claims of curbing appetite, aiding in weight loss, and promoting muscle growth. But what's really the truth?
Before anything else, we'd like you to know that the information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary needs. Individual dietary needs and restrictions can vary, so please consult with a registered dietitian or nutritionist to determine what is best for your personal health.
How much protein do we really need?
Contrary to popular belief, most individuals in the U.S. meet or even exceed their daily protein requirements, especially males aged 19 to 59. According to the Dietary Guidelines for Americans, 2020-2025, men in this age group often surpass their protein needs, largely through sources like meat, poultry, and eggs. Even athletes frequently meet their protein requirements without supplements as their higher calorie intake naturally includes sufficient protein.
But does more protein equate to bigger muscles? Not necessarily. While adequate protein intake throughout the day is crucial, it's actually regular strength training that stimulates muscle growth, not excessive protein consumption alone. The body doesn't store excess protein. Instead, it either uses it for energy or stores it as fat. Thus, consuming more calories than needed, from any source, can lead to weight gain.
Moreover, excessive protein intake can have negative health implications. It can elevate blood lipids, potentially contributing to heart disease, particularly when derived from high-fat sources. There's also concern for kidney health, as the kidneys may be strained by an overload of protein, especially in individuals predisposed to kidney issues.
So how much protein do you actually need? Recommendations suggest that protein should comprise anywhere from 10% to 35% of your daily caloric intake. For example, if your daily caloric requirement is 2,000 calories, your protein intake should range from 200 to 700 calories, which translates to 50 to 175 grams of protein. The average sedentary adult's recommended dietary allowance to prevent deficiency is 0.8 grams per kilogram of body weight. For instance, a person weighing 165 pounds (about 75 kilograms) should aim for 60 grams of protein daily.
As you age, particularly between 40 and 50, muscle loss (sarcopenia) becomes a concern. To counteract this and maintain quality of life, protein needs to increase to about 1 to 1.2 grams per kilogram of body weight daily, amounting to 75 to 90 grams for a 75-kilogram individual. Regular exercisers, such as weightlifters or endurance athletes, have even higher protein requirements, ranging from 1.1 to 1.5 grams per kilogram.
How much protein is good for health?
When thinking about your daily protein intake, consider the "protein package." Research is still ongoing about the optimal amount of protein for good health, and the benefits of high-protein diets for weight loss or cardiovascular health remain controversial.
Before increasing your daily protein intake, it's important to remember that "get more protein" doesn't necessarily mean "eat more meat." While beef, poultry, pork, and animal products like milk, cheese, and eggs are high-quality protein sources, many plant foods—such as whole grains, beans, legumes, nuts, and vegetables—are excellent options. too.
Consider the entire "protein package," which includes the fats, carbohydrates, vitamins, minerals, and other nutrients that accompany the protein. Choose sources that are low in saturated fat and processed carbs but high in essential nutrients.
If you increase your protein intake, you'll need to adjust other parts of your diet to keep your daily calorie intake balanced. The choices you make can impact your overall nutrition. For example, replacing low-quality refined carbohydrates like white bread and sweets with protein can be beneficial, but the healthiness of this choice depends on the overall nutritional package of a protein source.
If you want to eat more fish, this can enhance your nutrient profile and improve your health. However, it's advisable to avoid significantly increasing red meat and processed meats for protein.
For those focused on weight loss, a higher-protein diet might be worth trying, but don't expect it to be a cure-all. Some studies support its benefits, while others do not.
What are some of the good protein sources?
Where should you source your protein? Optimal choices include plant-based protein sources, like soy, nuts, seeds, beans, and lentils as well as lean meats, such as skinless poultry or fish, egg whites, and low-fat dairy products. These whole food sources are preferable to supplements, which offer no additional benefits if your calorie intake is adequate for muscle growth.
When is the best time to consume protein? It's advisable to distribute protein intake evenly throughout the day as opposed to consuming most of it during dinner. Studies suggest that redistributing protein intake to include more at breakfast can aid in weight management by reducing hunger and cravings throughout the day although further research is needed to validate these findings.
General guidelines recommend consuming 15 to 30 grams of protein per meal. Consuming more than 40 grams in a single sitting doesn't provide additional benefits over the recommended range. Therefore, excessive protein consumption, whether from food or supplements, isn't necessarily advantageous.
If you do choose a protein supplement, look for options that are low in calories (around 200 or fewer), contain minimal saturated fat (2 grams or less), and are free from trans fats or partially hydrogenated oils. Additionally, they should have limited sugar content (5 grams or fewer).
To illustrate, achieving 15 to 30 grams of protein from whole foods can be straightforward. For instance, a combination like a banana with Greek yogurt and a hard-boiled egg provides approximately 19 grams of protein. Similarly, a meal consisting of a 3-ounce chicken breast with half a cup of rice and vegetables delivers about 25 grams of protein. An egg and bean burrito paired with a glass of milk offers around 28 grams of protein.
Healthy Protein Eating for a More Balanced Diet
Meeting your protein needs through whole foods is not only feasible but also beneficial for overall health. Whether you're an athlete or someone looking to maintain muscle mass with age, prioritizing a balanced diet rich in fruits, vegetables, whole grains, and appropriate protein sources is key. If you suspect you have increased protein requirements, consider incorporating more plant-based proteins or seafood rather than relying on processed supplements. By making informed dietary choices, you can support your fitness goals while promoting long-term health and well-being.