You probably don’t need foods with added protein, nutritionists say

The human body needs protein. Proteins fulfill countless functions within cells and are vital for growth, repair and maintenance of muscles, bones and skin. And with food companies that deploy protein -rich versions of a wide range of foods, including milkshakes and granola bars – and even pancakes and popcorn – you might be tempted to think that you should add more to your diet.

But nutritionists say that if you get enough food, you probably get enough protein.

“Adding proteins to food is very beneficial – for the benefits of these foods,” said Federica Amati, leading nutrition to Imperial College in London and chief nutritionist of the Zoe Health Sciences Society. “He is not based on health, he is not supported by science.”

The amount of protein you need depends on your age, weight and personal nutritional needs and is particularly important for children and elderly people to make sure they eat protein -rich foods. Here is what you need to know about the amount of protein you need and how to make sure you get it best sources.

Protein is a macronutrient or a base of food such as fats or carbohydrates that your body needs to work. There are thousands of proteins, assembled from smaller molecules called amino acids – most of which can be made by the body.

“Because the proteins are so important, our body has adapted very well to ensure that it can enjoy and change the constituent elements of these amino acids to ensure that we have what we need, as long as we eat adequate quantities of food,” said Amati.

However, the body cannot make all amino acids, so some must come from food.

The World Health Organization recommends that healthy adults obtain approximately 0.4 gram of protein per body of body weight (0.8 gram of protein per kilogram of body weight). It is around 60 grams for men and 50 grams for women per day, on the basis of body weight of 165 pounds (75 kilograms) for men and 143 pounds (65 kilograms) for women.

In most rich countries, the average adult gets much more, said Amati. Protein deficiencies are mainly observed in people with malnutrition under a subsistence diet in poor countries, she said.

Bridget Benelam, nutritionist of the British Nutrition Foundation, said that it was important to obtain proteins of different foods, such as dairy products, fish, beans, nuts, vegetables and meat. She said that studies suggest that vegetarians and vegans have a lower protein intake than meat and fish eaters, but that their average protein levels are still correct.

Having proteins with each meal is also a good idea. “It seems to be better to preserve muscle function if you have proteins throughout the day, rather than having everything in a single meal,” said Benelam.

Plant protein sources include foods such as beans, lentils, peas, nuts, seeds, tofu, tempeh and meat substitutes. Fish, meat, poultry, eggs and dairy products such as milk and yogurt are also good protein sources. Amati said proteins from animal sources can be easier to break down for the body compared to plant proteins, which tend to have more fibers.

“If you eat a piece of beef, you get proteins and things like zinc and iron, but you also get more saturated fats,” she said. In comparison, Amati said that eating protein -rich foods such as chickpeas or beans also provides fibers to the body, which is lacking in most of our food diets.

“Unless you have a specific health problem that forces you to have more protein, most people in countries like the United States and the United Kingdom do not need more,” said Benelam of British Nutrition Foundation.

Amati, from the Imperial College of London, said that people should examine the list of ingredients of protein products to ensure that they are not loaded with sugar and fat.

For people who try to develop more muscle, she recommended a more direct solution: exercise.

“If you worry about your body composition and muscle strength, you need to raise weights (heavier) and take up a challenge to your body,” said Amati. “Eating a protein bar will not help.”

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The Department of Health and Sciences of the Associated Press receives the support of the Department of Science Education from Howard Hughes Medical Institute and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.