I know you’re going to be shocked when I say that there is a lot of misinformation that floats around regarding diets, nutritional needs, and what someone “should” eat. Even in my research to confirm the information I’m presenting to you today, scientific and medical studies explain something one way and right underneath it is countless supplement, bodybuilding, and fad diet websites that say, “no, that’s just a myth…here’s what you need to do” without basis to their reasoning.
First, let’s look at why we need protein. Proteins are built up of essential amino acids that build and repair bones and muscle, makes hormones and enzymes, help us feel fuller, speeds recovery after exercise and injury, aids in nutrient storage in the body, provides slow-burning energy, and more. It’s one of the three macronutrients (protein, fat, and carbohydrates) that run the different systems of the body.
Is protein essential? Yes. You’ll hear biohacking (defined as do-it-yourself biology) that refutes this stating that if you deprive or restrict this essential nutrient that the body will compensate by performing tasks in XYZ ways instead. Unfortunately, no matter the fancy name you put behind said processes, you can’t usurp how that body was created to function in the long run.
How much protein do I need? A very popular question and I’m going to give a vague response. More than what the average individual is consuming. The standard American diet, in the many forms it appears (clean eating, calorie restriction/dieting, fast-food culture, comfort food, and more) often still fall below the recommended amount of protein to consume per day. The specific amount of protein an individual needs is HIGHLY personal to your needs, but a general barometer is the Recommended Dietary Allowance (RDA), which is .8 grams per kilo (.36g per pound) of body weight. This would mean that a 200lb individual would need roughly 76g protein per day (again, this is highly personal and ranges wildly—the amount of protein an individual requires is directly related to several factors).
At 4 calories per gram, that is 288 calories of protein that this example needs to consume in a day. 4oz. of chicken breast (roughly the size of your palm or a pack of cards) equates to 33 grams of protein. For some, you can see how difficult this might be to consume enough protein throughout the day, for others, it might look like a scant amount, and they are over-consuming.
I see articles, videos, and social media posts all the time about how and where people amplify their protein consumption in meals either with food or products (protein powders, protein-enriched foods, etc.) and create these meals and snacks that are 75-100g+ of protein per meal/sitting. Not only do some of these concoctions turn your stomach, but it is also near impossible for the body to absorb and process that amount of protein in one sitting.
While it is true that the body can absorb an a near unlimited amount of protein (because it’s also using it as we exist), our body first must process it so that it is available for the body’s use and storage. Our bodies can effectively handle 25-35 grams of protein in one sitting. If you’re consuming these massive protein-packed or protein enriched meals that exceed this threshold, a lot of that protein is being excreted out of the body in different ways—effectively flushing your efforts down the toilet.
So, if our chicken breast is 33 grams per serving, you’re doing well for that meal (probably picking up a few more grams from the other foods accompanying it), but are you consuming something that protein-rich at every meal? Usually not. Some meals and snacks have much higher levels of carbohydrates and/or fat and scant levels of protein.
Next week we’re going to look at the foods our protein comes from, defining protein-enriched foods and their place, and the place of protein supplementation (i.e.: protein shakes, powders, etc.) –when, where, and why. Remembering that our protein needs are highly individual, this is not something that most personal trainers, coaches, supplement sellers, and the like should be advising you on—it falls into the scope of practice of a certified and/or licensed nutrition professional (I’ve talked about why and the difference in the past to seek these professionals) because of the many facets of your person and needs that need to be explored beyond weight, calorie restriction/diet, and exercise. Stay tuned for part 2!
Part 2 can be found in the August 17, 2023 issue of the Today’s News Herald.
Heart and Sole Fitness & Wellness 