You Can Officially Stop Stressing About Your Protein Intake. An Expert Explains Why.

If you spend any time on social media, you would think that we are all suffering from a serious protein deficiency. It’s the wellness trend that never dies, driving everyone to buy expensive powders, bars, and shakes like our lives depended on it. Just as counting calories can get a little too serious, protein intake goals have also gotten out of hand.

Here’s the truth your wallet needs to hear: You’re probably eating a lot of protein.

We spoke to an actual cardiologist who said it’s “almost impossible” to have a protein deficiency in the United States. So, if we’ve all had enough, why are all the influencers still talking about it? It’s time to stop obsessing (and overpaying) for the one thing you’re missing and find out what your body actually needs.

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You’re Probably Getting Enough Protein Without Even Trying

As long as you don’t limit yourself too much and eat enough calories to fuel your body, you’re likely meeting your protein goals just by following a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains at the gym, the reality for many Americans may be that they are meeting their protein needs through their daily diet. For some, that requirement may be well below 100 grams, which is an elusive protein goal often touted, including by CNET’s wellness team.

“People are absolutely obsessed with protein,” Freeman said, emphasizing the fact that you’re also likely to meet your “protein goals” even if you eat a plant-based diet, as long as it’s varied and complete. One factor likely to influence the trend toward protein goals is the growing interest in the carnivore diet, which prioritizes meat consumption.

“What most people forget is that some of the largest and strongest mammals on the planet 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 messy relationship with food: When we don’t obsess about getting enough of something (#proteingoals), we restrict something else (think villainization of fats and carbs). Examples of diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie counting apps, and taking extra time to prepare complicated drinks in the name of weight loss.

This would be more defensible if we reaped the health benefits of these diets, but Americans are leaders when it comes to chronic diseases like heart disease and diabetes (preventable and often reversible through diet). Many people also suffer from a reduced quality of life due to dietary restrictions or diets that may or may not significantly improve their health or may also inspire shame or disordered eating.

Not to mention that most of us are actually deficient in fiber and a good portion of us are low in other very important nutrients, such as iron and vitamin D. In fact, all the focus on protein ends up causing people to neglect other nutrients that their bodies need and can’t get from protein. Fiber, for example, is a key carbohydrate found primarily in plants and should also be a priority, especially given rising rates of colorectal cancer in people under 50.

Of course, this is absolutely not to say that protein isn’t important or that some people need more than others depending on their activity level or desired muscle development. Here we’re just taking a minute to make the case that with protein you might be able to cool it down a bit.

How much protein should you actually eat?

Look, the introduction to this topic has been a bit strong, so it’s important to take a moment and emphasize how protein is an absolutely vital nutrient: Protein contains amino acids that build our bodies and help them function. If we didn’t eat protein, we would be dead.

To get an idea of ​​how much we need to meet our needs, fortunately there is a recommended daily amount, or RDA, of protein. That’s 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in one kg.) That means 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 is best for you will depend on your body and your activity level, for example. But even taking this into account, you may not need to work as hard as you think to get enough protein, even if you hit the gym regularly.

In a 2023 podcast hosted by Zoe, a nutritional sciences company and maker of at-home gut microbiome testing kits, Christopher Gardner, a Stanford University professor and nutrition researcher, explained why fears of failing in the protein department are often overblown.

“When the United States 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. For 0.8 grams of protein per kilogram of weight, he said: “You have chosen a number that should be suitable for 97.5% of the population. »

But what if you’re above average? Chances are it won’t.

“For me, it’s the American idea that ‘this is what the GDR is, but I know I’m above average, so let me make sure I get a little more here,'” Gardner explained.

“It was designed to recognize that some people need more [protein]” he continued, going on to explain that when you work out a lot, you will naturally be 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 in the American diet, the protein goal trend East focused on addition rather than restriction. And if you’re into intense weightlifting or want to gain muscle, you’ll need more. But chances are “more” isn’t as much as you might think — at least if you’re thinking about consciously adding protein through shakes and other supplements.

If you’re serious about building muscle or are serious about bodybuilding, 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 consider your overall health and lifestyle. But some estimates are between 1.2 and 1.7 grams per kilogram of weight. Others are even higher, up to 2 grams per kilogram.

This discussion assumes, however, that you like counting your macros. If you eat when you’re hungry, fuel up after an intense workout and choose foods high in protein and Also as part of a well-balanced diet, you should be good to go.

In addition to weightlifting, Freeman said people with medical issues, such as undergoing surgery or recovering from burns, need more protein. Pregnancy and adulthood are other instances where protein needs increase slightly relative to their caloric intake.

Can you eat too much protein? What about the benefits of protein?

According to the Cleveland Clinic, high protein intake makes the kidneys work harder, which can be a concern for some and is one reason parents should be wary of giving their children additional protein supplements.

However, meeting or even exceeding your high-protein goals shouldn’t be harmful for most people, but keep in mind that once they are broken down into these vital amino acids and energy is expended, excess protein is stored as fat if not used for energy.

Now an advantage: in addition to the overall functioning of the body and muscle development, proteins are very nourishing and satiating. This means that a meal high in protein can help with weight loss (if that’s your goal) because it keeps you fuller for longer compared to, say, a meal higher in carbs and lacking in protein.

Craving protein? You might be low in iron

According to a 2016 study, about 95% of Americans don’t get enough fiber. Fiber is found in plant-based foods like vegetables, fruits, whole grains and seeds.

Nearly a third of us also have low iron, and this is where things get interesting in the protein debate, because excellent sources of protein are often excellent sources of iron. (Steak and other red meats, for example.) However, there are plant-based foods like dark green vegetables that are high in iron and also fiber.

Vitamin D, a nutrient we can get from the sun as well as our diet, is also a nutrient that Americans tend to have less of. This is especially noticeable during the colder months.

Unfortunately, the advice for best meeting your nutritional needs isn’t flashy and mimics previous advice: Eat a whole-food diet, full of variety and color, prioritizing foods like vegetables, healthy fats, and, of course, protein.

You just don’t need to obsess about it.