POV: You’re protein and everyone is obsessed with you

Is it just me, or are we a protein-obsessed society? Everywhere I turn there is a new product boasting high-protein content, and while high-protein products have their place, is this newfound obsession warranted? For years, most Americans have consumed more than enough protein, due to the huge amounts of animal products consumed. Caveat: when I say “most Americans,” what I mean is people who are generally sedentary. On the other hand, active individuals, historically, have struggled to meet protein needs brought on by physical activity. Because of this, protein has become an area of emphasis in the health and wellness sector but it seems to have gone a bit too far.

What is protein?

In addition to carbohydrates and fats, proteins are macronutrients that are composed of 20 different amino acids. Each of the macronutrients play important roles in normal physiological functioning and are important parts of a balanced, nutritious diet. While each of the macronutrients is important, it seems that, lately, protein has been placed on a pedestal. It’s no surprise that as the keto and paleo diets have risen to popularity that enthusiasm for protein has grown as well.

Why the recent obsession with protein?

We live in a society obsessed with achieving an unattainable idea of “health” and “wellness.” From taking shots of apple cider vinegar every morning to consuming excessive amounts of protein, we are always quick to try the newest diet trend in order to chase something - unattainable health and wellness - that we will never achieve. In addition to striving for the unattainable, strategic marketing has fueled this protein mania as well.

Is consuming more protein better?

In short, no. Many active individuals are under the impression that the more protein they consume, the more “gains” or hypertrophy they will achieve. However, this has been proven not to be true in dose-response studies. This research has found that consuming more than an individual’s optimal amount of protein (based on gender, weight, physical activity, etc.) has no further effect on muscle protein synthesis - AKA consuming excess protein isn’t going to drastically increase or speed up your progress at the gym.

How much protein should you be consuming?

While the recommended protein intake varies based on size and activity level, generally protein requirements appear in the range of 0.8 - 0.9 grams/kilogram of body weight/day. As mentioned earlier, protein is a macronutrient, which means that it is an essential part of a healthy diet. In addition to supporting the muscles, protein plays various additional, crucial roles in the body. You may also find that when you consume a meal that includes protein, that you feel satiated - or full - for longer than if the meal had not included protein. The satiating properties of protein are why it’s been touted as a weight loss tool in diets, like paleo. However, as mentioned earlier eating too much protein isn’t going to magically assist you in packing on more muscle or shedding excess weight.

Balance is key!

Remember, a balanced diet INCLUDES protein. There’s no doubt that protein plays a vital role in maintaining a healthy lifestyle and body - when consumed at adequate levels and from a variety of sources. However, other elements of your diet - like carbohydrates and fats - are important too and should not be neglected.

We often chase unattainable standards when it comes to health and wellness, which is understandable. But usually, these fad diets and “wellness” claims quietly fade out of the spotlight, due to the fact that there truly is no easy solution - like consuming excessive amounts of protein - to “health.”