Its time to set the record straight.
What foods contain protein?
We can get protein from a variety of sources.
Meats are particularly protein-dense; a chicken breast contains about 35 grams of protein.
Other animal products, like milk and eggs, are also rich in protein.
Beans, grains, and soy products like tofu contain significant amounts of protein, for example.
By the way, if you’re wondering how that number is determined?
For protein, it isbased on nitrogen balance.
Humans break down proteins, excreting nitrogen, as part of the bodys daily function.
In this way of thinking, the RDA is the minimum to stay healthy.
More is fine; less would mean that you may not be getting enough.
Upper limits are calculated for vitamins and minerals;there is no upper limit defined for protein.
Therefore, there is no official definition for too much protein.
Youresupposedto eat more than the minimum.
How much is the RDA for protein, and how much is the average American actually eating?
So a 200-pound person would need 72 grams of protein per day.
Women tend to average around 70 grams per day, with those aged 70 and up averaging 62 grams.
I dont see any way of arguing that.
And before you say that were getting almost double the recommendation, let’s check the math.
Those RDA numbers are for 125- and 154-pound people.
(Women, on average, eat 70 grams of protein per day.)
The average man is 200 pounds, so his RDA would be 72 grams per day.
(Men, on average, eat 90 to 100 grams of protein per day.)
Many older adults dont get enough protein
Lets start with older adults.
These are the same people who have more issues functioning in everyday life.
But that doesnt mean that the RDA is the best target to aim for.
Thats101 to 131 grams for the average 171-pound woman, and 118 to 154 grams for a 200-pound man.
You dont need to be an Olympian to consider yourself an athlete in this sense.
If youre training for a half marathon, youre doing plenty of distance running, and should fuel accordingly.
Research shows that protein intake (and strength trainingthey go together!)
is important to maintain muscle mass when were losing weight.
After all, youre aiming forfatloss, not trying to get your muscles to waste away.
And if youre losing weightandexercising?
That would be186 grams for a 171-pound athlete, or 218 grams for a 200-pound athlete.
Most people wont need to go that high, and its unclear whether athletes need to go that high.
But Im including these numbers so you see how high the ranges actually go.
But the evidence suggests that you shouldincreaseprotein when youre decreasing overall calories.
Does too much protein turn into fat?
When you eat more food than your body needs, your body can store it as fat.
Thats true no matter what the excess is made ofprotein, carbs, fat, or even alcohol.
The protein you eat gets used for many different things in your body.
you’re able to also use it for energybasically, burning it for the calories.
Nobody is saying you should chug a couple of protein shakes on top of your regular diet.
Theyre saying (Im saying) that you should plan your meals and snacks toincludemore protein.
Is it bad to get too much protein?
In general, high protein diets dont have any serious health consequences.
rather than from general articles on the internet.
Wasnt there a study that said too much protein is bad?
Or to take another example, a study earlier this yearfound a linkbetween high protein diets and atherosclerosis.
So are these results interesting, and worth further study?
Worth changing protein recommendations?
The body of evidence doesnt support lowering protein recommendations, nor adding an upper limit.
But I understand where theyre coming from.
And that evidence just doesnt exist.
To understand that point, just look at theDietary Guidelines for Americans.
The goals include reducing rates of heart disease and diabetes, and making sure people get enough vitamins.
There areKey Recommendationsto limit certain nutrientsspecifically sugars, saturated fats, sodium, and alcohol.
There isnorecommendation to reduce your intake of protein.
