Important points
- Influencers on social media have been touting their protein intake lately, often sharing that they consume at least 100 grams of protein every day.
- Experts say that while protein is essential, not everyone needs that much protein.
- Consuming too much protein can have undesirable side effects, making it difficult to prioritize other food groups you need, such as fruits and vegetables.
Lately, many health and fitness influencers have been highlighting the importance of protein on social media platforms, with some frequently suggesting that we need to consume more than 100 grams every day.
Eating enough protein is essential, but blanket food recommendations are usually ineffective.
“As with most nutritional scenarios, recommendations are always based on the individual and their goals,” Leah Barron, RD, LD, CPT, a dietitian at Baseline Lifestyle, told Berrywell. “So you better be careful about what you see on social media, especially if that person makes black-and-white recommendations for everyone without taking into account the nuances of individual nutrition. You need to be careful.”
That said, protein plays a big role in maintaining your body’s health and vitality, so it’s important to make sure you’re getting enough protein, says Julia Zumpano, a registered dietitian at the Cleveland Clinic. told Well. Eating the wrong amount, whether it’s too much or too little, can lead to a variety of side effects that affect different systems in your body.
How much protein does the average American consume?
“According to the latest NHANES, [National Health and Nutrition Examination Survey] “Data shows that most adults get about 16 percent of their calories from protein each day,” Barron said. “So for someone who eats 2,000 calories per day, that equates to about 80 grams of protein.” Men tend to eat more protein than women, she added.
Determining how much protein you need can be difficult because of the way health officials frame their recommendations. “R.D.A. [recommended dietary allowance] Protein is 0.8 grams per kilogram of body weight,” Zumpano said. “[But] This means that it is the minimum amount of protein needed to meet basic nutritional requirements and is sufficient to avoid malnutrition and maintain good health. ”
Most people need more than that to function optimally, Zumpano added. “I often recommend between 1 and 1.4 grams per kilogram of body weight,” she said, taking into account a person’s activity level, age, medical conditions and health goals. For reference, based on these recommendations, a person weighing 160 pounds would need about 73 to 102 grams per day.
In general, many people who seek the help of a nutritionist do not consume enough protein. “[It’s] It is definitely common for patients to eat too little [as opposed to too much]” Baron said. “I’m not saying people ignore their protein intake, but [and] I think most people know what’s important, [but] Many of the people I work with don’t understand how much they actually need and don’t know how to increase their intake. ”
Conversely, it may be difficult to unintentionally consume too much protein, experts say. “Most people can’t eat ‘too much’ protein, but if someone is so focused on getting enough protein that they start neglecting other food groups, it’s time to reevaluate your goals. , this is a good time to try to prioritize. It’s a balance,” Barron added.
However, Zumpano added that the following may be signs that you’re consuming more protein than you need.
- constipation
- dehydration
- headache
- indigestion
- irritation
How to monitor protein intake
Calculating how many grams of protein you should eat per day can be difficult, so it may be easier to think of protein in relation to other foods. ”[At meal times]”About a quarter of your diet should consist of protein,” says Barron. For many people. ” Zumpano’s added protein sources should make up 20-30% of your daily calorie intake.
If you’re looking to incorporate more protein into your diet, Barron says you should consider:
- Try protein-rich grain options like quinoa, chickpea pasta, and sprouted bread
- Make sure all meals and snacks include protein
- Store multiple proteins in the fridge and have them ready when you need them
- Add protein powder to smoothies, pancakes, oatmeal, or other foods that don’t have much protein
Protein is important, but no more or less important than other food groups. “Yes, you need to be aware of whether you are meeting your protein needs. [but]More importantly, you need to focus on all macronutrients and the balance of each,” Zumpano said.
Protein requirements can also change over time, depending on your overall health and age. “Postmenopausal women require more protein due to lower estrogen levels. [which] “It causes a loss of muscle mass, so more protein is needed to maintain lean muscle mass,” Zumpano said. People who are pregnant may also need more protein than they otherwise would, she added.
If you’re not sure how much protein you should eat to reach your goals, especially if you’re trying to build muscle, it may be best to consult a nutritionist, nutritionist, or another professional who can guide you.
“Depending on your personal goals, the recommended amount of protein will vary. [they need] There are some differences, but either way, getting adequate protein is essential for everyone,” Baron said. “Protein is important in many body processes, but especially in building and maintaining muscle tissue.”
what this means to you
Health and fitness influencers have recently been highlighting protein intake on social media, encouraging their followers to eat at least 100 grams of protein each day. However, experts say the amount of protein you need is based on a variety of factors, including your age, activity level, and health goals, and there is no one-size-fits-all recommendation for protein intake. It is difficult to unintentionally consume too much protein, but if you actually consume too much protein, it may cause side effects such as constipation and indigestion.
