Enthusiastic TikTokers and wise grandmothers are both embracing the trend of high-protein diets. Whether it’s through protein powders, bars, or trendy eating plans like Keto and Carnivore, which focus on increased protein consumption, the idea prevalent is that more protein equals better health.
But is this always the case?
Contrary to popular belief, Stephanie Nelson, the lead nutrition scientist at MyFitnessPal, warns that “More protein is not always better.” Understanding the right amount of protein for your body is essential to avoid going overboard.
Determining Your Protein Needs
Protein is vital for growth, development, and repair of the body. So, how much protein is actually necessary?
For the average adult with low physical activity, the USDA recommends about 0.8 grams of protein per kilogram of body weight. This translates to around 51 grams per day for someone weighing 140 pounds, achievable through foods like Greek yogurt and chicken.
While slightly more protein than the standard recommendation may be beneficial, excess protein intake might not yield significant benefits and could lead to nutritional deficiencies.
Nelson emphasizes the importance of balance, stating, “You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients from your diet.”
Understanding Protein Limits
Eating excessive protein can hinder the intake of other essential nutrients and may not necessarily enhance muscle growth beyond a certain point. Nelson suggests that above 1.6g/kg, the benefits of increased protein consumption diminish, and careful planning is required beyond that threshold.
It’s crucial to maintain a balanced diet with varied sources of lean proteins like fish, chicken, beans, and low-fat dairy. Prioritizing overall dietary patterns over excessive protein intake is key to achieving and maintaining health and weight goals.
Vocabulary List:
- Consumption /kənˈsʌmpʃən/ (noun): The act of using up a resource or substance.
- Deficiencies /dɪˈfɪʃənsiːz/ (noun): A lack or shortage of something necessary.
- Vital /ˈvaɪtəl/ (adjective): Absolutely necessary or important; essential.
- Threshold /ˈθrɛʃhoʊld/ (noun): The level or point at which something begins or changes.
- Achievable /əˈtʃiːvəbl/ (adjective): Able to be reached or accomplished.
- Emphasizes /ˈɛmfəˌsaɪzɪz/ (verb): To give special importance or prominence to something in speaking or writing.
How much do you know?
What is the recommended amount of protein per kilogram of body weight for an average adult with low physical activity?
According to Stephanie Nelson, what does excessive protein intake potentially lead to?
Above what amount of protein intake per kilogram of body weight do the benefits start to diminish according to Nelson?
What is emphasized as crucial in maintaining health and weight goals by Nelson?
Which of the following is NOT a source of lean proteins mentioned in the text?
What is the daily protein recommendation for someone weighing 140 pounds, according to the text?