Do We Really Need That Much of It?
Hey Y'all, Happy New Year!
😅 Where did the time go?
Last year was immensely fulfilling and stuffed with numerous adventures, first-time experiences, and new milestones! I am deeply grateful for the opportunities I've had to share my musings with you all and am excited to usher in another year of blogging!
Now, on to this week's topic: Protein, Protein, Protein.
So, protein is an essential macronutrient that plays a crucial role in maintaining our muscle mass and supporting metabolic functions. However, when it comes to how much protein is truly necessary, the recommendations seem to vary based on individual factors such as age, activity level, and health status.
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The Recommended Dietary Allowance (RDA) for Protein
The RDA for protein is 0.8 grams per kilogram of body weight (or 0.36 grams per pound).
This guideline ensures that individuals receive adequate protein to maintain essential bodily functions and prevent deficiencies. For example:
A person weighing 150 pounds would require about 54 grams of protein per day.
A person weighing 200 pounds would need around 72 grams per day.
The RDA also suggests that protein should account for 10-35% of your total daily caloric intake. For folks consuming 2,000 calories per day, this equates to 50 to 175 grams of protein daily.
Protein for Athletes, Active Folks, & Seniors
Athletes and those with higher physical activity levels require more protein for muscle repair, recovery, and performance. The American Dietetic Association recommends that athletes consume 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on their training intensity and goals.
And what about seniors? So seniors typically need more protein than their younger counterparts to maintain muscle mass and overall health. It's recommended that older adults get about 0.45 to 0.55 grams of protein per pound of body weight daily, which means 68 to 83 grams for a 150-pound person.
“When you combine loss of muscle with loss of bone, you've got the perfect storm to fall and fracture a hip or break an arm." - Nancy Rodríguez, professor of nutritional sciences, University of Connecticut
A 2018 study published in the Journals of Gerontology that tracked almost 3,000 seniors over two decades found that those who downed the most protein were 30% less likely to become functionally impaired than those who ate minimal amounts.
However, some people do need to be careful, particularly those with kidney disease or diabetes-induced kidney damage. In any case, it's best to meet with your primary or a registered dietitian who can personalize an eating plan based on your individual needs.
America’s Protein Obsession
Ironically though, Americans eat nearly twice the suggested amount of protein daily. According to the Centers for Disease Control and Prevention (CDC):
The average American man consumes 31% more protein than recommended.
The average American woman consumes 12% more than recommended.
Our infatuation with protein, particularly meat, is influenced by cultural perceptions, dietary trends, and heavy marketing. The rise of fitness culture has greatly popularized the low-carb, high-protein diet. And we Americans eat it up!
Although protein is essential for muscle building and recovery, eating an abundance of protein with every meal is often juxtaposed with masculinity, strength, and muscle repair. Not to mention, the food companies have capitalized on the obsession by aggressively marketing protein as a key to health and fitness.
This has led to a surge in protein-enriched foods and products like supplements.
However, excessive protein intake, especially from animal-based sources, has been linked to increased risks of chronic diseases such as cancer and heart disease.
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The Environmental Impacts 🌎
The overconsumption of animal protein doesn’t just affect our personal health; it also has a resonating environmental impact. Meat and dairy production contribute to over 20% of global greenhouse gas emissions. And America gets most of its protein from animal meat, dairy, and eggs, rather than plant-based sources.
Switching it up: A Plant-Based Approach
One of the most common questions people ask when considering a plant-based diet is: “Where will I get my protein then?” The truth is, many plant-based foods are rich in protein too, including:
Legumes: Beans, lentils, chickpeas
Soy products: Tofu, tempeh, soy milk
Nuts and seeds: Almonds, peanuts, chia seeds
Whole grains: Quinoa, oats
Other plant-based meat alternatives
It may sound far-fetched but, if you consume a balanced variety of whole plant foods, reaching protein recommendations on a vegetarian or vegan diet is entirely achievable. Even elite athletes like Kendrick Farris, a U.S. vegan weightlifter, thrived on his specialized plant-based diets at the 2016 Rio Olympics.
Conversely, since we're so fixated on protein, we tend to overlook and/or ignore fiber.
Fiber is important because it's a crucial nutrient for heart health, digestion, and blood sugar regulation. A 2021 study found that only 7% of Americans consume enough fiber.
Unlike protein, fiber is found exclusively in plant-based foods like beans and lentils, berries and avocados, broccoli and potatoes, and whole grains and nuts. Increasing your fiber intake not only supports gut health but also reduces the risk of chronic diseases.
Key Nutrients
Vitamin B12: B12 is essential for nervous system function. Find it in supplements or fortified foods (e.g., nutritional yeast, plant-based milks).
Iron: While plant-based, iron (non-heme iron) is less absorbable than animal-derived iron. Pairing iron-rich plants like lentils, dark leafy greens, and quinoa, with vitamin C-rich foods, enhances absorption.
EM
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