Power Up on Protein: Trend or Truth?

Protein is trendy right now. Influencers, authors, and even some doctors have been pushing people to eat way more protein – up to three times the current recommended amount. Protein plays many varied roles in our bodies. Some proteins provide structure to bones, muscle, and skin. Other proteins are enzymes that make important chemical reactions happen. Some proteins are hormones while others are antibodies that fight infections. That’s just the short list. So, you can see why protein gets so much attention.  But do you really need as much as some are saying?

The Current Recommendation for Protein:

• Some high-profile influencers have declared the federal recommendations for protein as far too low and outdated.

• It’s true that the recommendations have remained the same since I started my career (back in the 1980’s!) and well before that. But just because the recommendations are old, doesn’t mean they are wrong.

• Present protein recommendation: 0.36 grams of protein per pound of body weight

• So, for someone who weighs 175 pounds, that’s about 65 grams of protein a day

• Some research does show that we may need more than that – but certainly not two or three times that.
  

Are People Deficient in Protein? Not in America!

Most Americans are getting or even exceeding the recommended amount of protein. Older people and teen girls may not get enough protein because they may eat less for various reasons – so they should pay close attention to their protein intake.

Do You Need Protein Shakes, Bars, or Supplements?

Probably not. Most people can get more than enough protein from their diets. But if you want to supplement with protein products, look out for added sugars and go for whey, egg, or soy protein. All three are high quality protein sources.

What If I’m a Vegetarian? How Do I Get Enough?

Yes, even vegan vegetarians can get enough protein from foods and drinks. But it takes some planning. Here are the top protein sources with plant proteins highlighted in yellow:

4 oz. Meat, Fish, Poultry    28 grams 6 oz Greek Yogurt          14 grams ¾ cup Tofu                 10 grams  8 ounces Milk               8 grams 8 ounces Soy or Pea milk   8 grams 1 ounce Cheese            7 grams ½ cup Pasta                7 grams ½ cup Starchy Beans       7 - 9 grams 2 tbs Peanut Butter   7 grams  1 Egg                       6 grams 1 Slice Wheat bread        4-6 grams  ¼ cup Nuts                 4 - 6 grams ¾ cup Whole Grain Cereal 4 grams 

I’m seeing a lot of protein added foods - particularly cereals - on the grocery shelves. So, if you like cereal and want to get a morning boost of protein, try one out!

 Is It Bad to Get Too Much Protein?

For most people, getting a little more protein than you need won't hurt you. Unlike fats and carbohydrates, our body doesn't store extra protein - so you may burn that extra protein as energy. If you're getting that extra protein from red meat, which is high in saturated fat, it would increase your risk of heart disease. High protein may also increase the risk of kidney stones. If high protein foods are taking the place of fruits, vegetables, and whole grains, then your diet is not going to be as healthy as it could be – especially if you are getting all that extra protein from animal foods.

There are exceptions to getting more protein in your diet. If you have decreased kidney function or chronic kidney disease, you need to check with your doctor before increasing your protein. Protein can put stress on unhealthy kidneys.

So how much protein should you aim for?

According to the newest evidence, 0.45 to .55 grams per pound of body weight is probably a good goal. To keep it simple, that’s about half of your body weight in pounds. So, if you weigh 175 pounds, that’s 88 grams of protein a day. If you weigh 140 pounds, that’s 70 grams of protein.

Your Weight in Pounds Divided by 2 = grams of protein you need each day

Read your food labels for protein. Many foods that aren’t particularly high in protein often have a few grams. Those few grams can add up over the course of the day!

As always, let me know if you have any topics you’d like to see on Good Day Alabama on Tuesday mornings. Thank you for reading and watching!

Beth Kitchin PhD RDN