Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
It’s a new year, which means new health and fitness habits and goals. However, if your New Year’s resolution is to meet your protein goals, you may want to think again. According to experts, you can already get (or exceed) the protein you need in your daily diet. This goes against what everyone is talking about on social media, where “protein targets” have become a popular topic.
Similar to counting caloriesprotein goals are very high, leading people to buy expensive protein bars, shakes and slabs of whole meat in the name of more protein. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, says it’s “very unusual” if not “impossible” to be protein-free, especially in the United States, where there is so much food.
You may be getting enough protein without even trying
As long as you’re not restricting yourself and getting enough calories to fuel your body, you’re probably hitting your protein goals just by eating the American diet. While some people may need more to feel satisfied and stronger or to increase their muscle gains in the gym, the reality for most Americans may be that they meet their muscle building needs through their daily diet. For some, that requirement may be below 100 gramswhich is rare protein target often, including the health team here at CNET.
“People really like protein,” Freeman said, pointing out that it’s possible to meet your “protein goals” even while eating a plant-based diet, as long as it’s varied and filling. One of the factors that may affect protein goals is the growing interest in animal nutrition, which prioritizes meat consumption.
“What most people forget is some of the largest and most powerful animals on earth are all plants,” Freeman said. “When was the last time you saw a gorilla or an elephant without protein?”
Americans, in particular, have a complicated and sometimes tumultuous relationship with food – when we’re not busy getting enough of something (#proteingoals), we’re restricting something else (think fat and carbs). Examples of other diets that fall between these diets include ketogenic diets, carnivore diets, calorie counting programs and taking too much time to prepare. drinking problems in the name of weight loss.
This would be defensive if we were to gain health benefits from following these diets, but instead, Americans are the leaders of chronic disease such as heart attack and diabetes (preventable and often reversible through diet). Many people also suffer from a reduced lifestyle due to dieting or dieting that can be detrimental to their health, and can lead to embarrassment or an eating disorder.
Not anymore, most of us are limitations in FIBER, and its concentration is lower in other essential nutrients, such as iron, vitamin D etc.
Of course, this doesn’t mean that protein isn’t important, or that some people need more than others depending on their level of activity or the muscle they want. Here, we’ll just take a minute to say that, when it comes to protein, you can chill it a little.
How much protein should you eat?
Look, the introduction to this topic was a bit strong, so it’s important to slow down for a moment and emphasize how important protein is to the body: proteins are amino acids, which build our bodies and help them function. If we didn’t eat protein, we would be dead.
To get a basis for how much we need to support our needs, luckily there is a recommended daily doseor RDA, for protein. This is 0.8-gram of protein per kilogram of body weight. (There are about 2.2 pounds per kilogram.) This means that a 200-pound person needs about 73 grams of protein to meet their protein needs and not be deficient.
Where it gets tricky is figuring out how much protein you need not just to stay alive, but to stay healthy. As with any healthy “thing”, what is best for you depends on your body type and your activity level, eg. But even if you consider this, you may not be working as hard as you think to get enough protein, even if you are exercising regularly.
In 2023 podcast hosted by Zoea company in the field of nutrition science and the manufacture of home testing equipment, Stanford University professor and nutrition researcher Christopher Gardner explained why the fear of falling in the protein department is often difficult.
“When the US comes up with recommended daily intakes for protein, vitamins and minerals, the standard deviation is two standard deviations above the mean,” Gardner said in a podcast. For 0.8-gram of protein per kilogram of weight, he said, “You have chosen a number that should be sufficient for 97.5% of people.”
But what if you are above average? Chances are, you’re not.
“To me, that’s the American idea of ’that’s what the RDA is, but I know I’m above average, so let me make sure I get something here,'” Gardner said.
“It was built to recognize that some people need more[protein],” he continued, explaining that when you work out more, you naturally feel hungry, which can make you eat more — which means (for most people), naturally eating more protein.
But what if you really want to gain muscle? To its credit, and a refreshing change in the American food scene, the goal of protein and focused on addition rather than restriction. And if you are into heavy lifting, or if you want to gain muscleyou will need more. But chances are that “more” isn’t as much as you might think – especially if you’re thinking about adding protein through shakes and other supplements.
If you really want to build muscle or lift weights, estimating the amount of “extra” protein you need varies, and the best (and safest) advice is always to talk to your doctor or nutritionist for your overall health and lifestyle. to calculate. But others compare distance between 1.2 to 1.7 grams per kilogram about weight. Others are even higherup to 2 grams per kilogram.
This discussion assumes you enjoy it count your macrosthough. If you eat when you’re hungry, add fat after you exercise as well choose foods that are high in protein and also part of the healthy diet, you should be good to go.
In addition to lifting weights, Freeman said that people with medical stress, such as undergoing surgery or recovering from a burn, need more protein. Pregnancy and adulthood and other situations where people’s protein needs are slightly higher than their caloric intake.
Can you get more protein? What about the benefits of protein?
Using too much protein makes it so the kidneys work harderwhich can be a concern for some and is one reason why parents should be careful to give children protein supplements, according to the Cleveland Clinic.
However, hitting your high protein goals or exceeding them shouldn’t be harmful for most people, although be aware that once it’s broken down into those essential amino acids and energy is depleted, protein supplements it is stored as fuel when not used for energy.
Now to benefit: In addition to all the work of the body and building muscle, protein and very filling and satisfying. This means that a protein-rich meal can help you lose weight (if that’s your goal) because it keeps you full longer compared to, for example, a carb-rich meal with no protein.
Craving protein? You may have low iron
About 95% of Americans are not eating enough fiber, according to 2016 survey. Fiber is found in plant-based foods such as vegetables, fruits, whole grains, seeds, etc.
About one in three of us have it too low ironThis is where things get interesting in the protein discussion, because the best sources of protein are often the best sources of iron. (Carbs and other red meats, for example.) However, there are plant-based foods like dark leafy greens that are high in iron and fiber.
Vitamin D, a nutrient that we can get from the sun and from our food, is and an American is less likely. This is very popular during the winter months.
Unfortunately, the advice on how to meet your nutritional needs is not clear cut and mimics previous advice: Eat foods full of variety and colorprioritizing foods like vegetables, healthy fats, and yes, protein.
You don’t need to get carried away with it.
