Few people need to seek out more protein
You've probably noticed foods and supplements on supermarket shelves marketed as high in protein. While carbohydrate, fat and protein are sources of calories or energy, protein seems to come out ahead as the most desired macronutrient. Why is protein so important and do we really need to be consuming more of it?
Protein is found in a wide variety of foods, from poultry, meat, fish and eggs to beans, grains, nuts and seeds. Some products like cereal, snack bars, nondairy milk and yogurt are fortified with extra protein. Plus, protein bars, shakes and powders can be used to supplement dietary protein. Despite the apparent urgency to consume more protein, most Americans actually consume adequate amounts, if not an excess, of this essential nutrient.
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. This means that an adult who weighs 150 pounds needs an estimated 55 grams of protein daily. However, the RDA is just a starting point in determining daily protein needs. Older adults and physically active people may benefit from a greater amount of protein, closer to 1.1-1.5 grams of protein per kilogram daily. High performance athletes may aim for even more than that. While some people may tolerate 2 grams of protein per kilogram of body weight daily, this amount can be an excessive for others.
While adequate protein intake is important for fueling your body, building and repairing muscle and fighting infection, among other roles in the body, there are disadvantages to overconsuming protein. Though some people follow highprotein diets to help gain muscle, overconsuming protein, especially when it leads to excessive calorie intake, does not provide muscle-building advantages. In fact, excess consumption of protein can increase body fat. It can also lead to constipation, bad breath and kidney damage in those with pre-existing kidney concerns. Plus, diets that are high in red meat-based protein are linked to an increased risk of heart disease and cancer.
While a balanced diet based on a wide variety of foods can easily meet the protein needs of most people, some folks need to focus on getting adequate protein and may even benefit from protein supplementation. Those who may need extra protein from supplements include teens with high energy requirements; older adults, including those with impaired appetites; people recovering from surgery or illness; and vegans, to name a few.
Many factors, like taste, cost and time, affect food and supplement choices. What works for one person may not work for the next person. While a protein shake blended up with frozen berries and flaxseeds is a good option for a high-protein, health-promoting breakfast on the go, an egg white and veggie omelet is also a great choice.
Before committing to a high-protein diet or protein supplement regimen, consider your individual protein needs and regular dietary protein sources. While you may be a good candidate for a supplement, it's possible that getting enough protein from real food is more enjoyable and cost-efficient. A registered dietitian can help you create a customized plan to meet your daily nutrition needs for optimal health and wellness.