The Protein Push

What is it about protein that captivates so many? According to surveys, more than 70% of us are trying to eat more of it. 

For starters, protein is essential for building and repairing cells in every part of the body, including muscles, skin, organs and bones. It supports immune system strength and is considered a more "weight-friendly" nutrient than carbohydrates or fat. Protein helps promote an enhanced sense of fullness by stifling hormone levels that affect hunger, and it takes longer to digest and leave the stomach compared to carbs and fat. It also takes more calories for the body to break down protein than it does for carbohydrates or fat. On top of that, there's protein's ability to help smooth out blood sugar levels and avoid blood sugar spikes. It also helps support healthy blood pressure. These wins have really pushed protein forward.

How much is enough?

The recommended amount of protein we should eat each day has remained the same for decades. Until now, guidelines have set the goal at about 0.36 grams of protein per pound of body weight. For a 150 lb. person, that translates to 55 grams of protein per day. This recommendation, however, is based on the study of mostly sedentary individuals, with no adjustment for aging or activity level, both of which increase protein needs. The recommendation was simply designed to ensure people wouldn't be deficient in protein. 

New schools of thought look at protein through a health-enhancing lens. Recent research suggests that 0.45-1.36 grams of protein per pound of body weight should be the goal, depending on activity level, age and health situation, including pregnancy. In general, bodybuilders and endurance athletes may benefit from protein amounts at the high end of this scale. Young children, pregnant women and older adults are more mid-range, while young to middle-aged adults are closer to the lower end.

A certain amount of protein is good, but too much may not be. Once your body meets its protein needs, excess could be stored as fat, which is probably counterproductive to dietary goals. Depending on the type of protein you eat, too much can affect cholesterol and other fat levels in your blood and may increase your risk for heart disease and certain cancers. If you are predisposed to kidney issues, extra protein may tax them, too. 

And then there's the question of when to consume protein. Many factors, including those listed above, affect how protein can best be used by the body. At this time, for the general population, the key takeaways from research are 1) to consistently eat protein each day, and 2) recognize there is a ceiling for how much protein your body can use at any one time to gain maximum benefit. Aim to eat protein in relatively equal amounts throughout the day instead of loading up on it at any one meal or snack. Broadly, that can look like eating 20-40 grams of protein at each meal, depending on the total amount you should eat in a day.

What's the best way to gain benefits?

• Choose fewer overly processed options. Many foods that tout their protein content are highly processed and made with highly processed types of protein. Be selective with your protein picks, whether they come from animal or plant sources. Protein-fortified ice cream, pancakes and candy don't make the cut.
   
• Both animal and plant protein sources can fill your needs. Animal sources are considered high-quality proteins because they contain all nine essential amino acids that your body can use immediately. Most plant sources (such as beans, whole grains, nuts, seeds and vegetables) don't contain all the essential amino acids, but eating a variety of plant foods can ensure you get them all. They also offer unique, valuable vitamins, minerals, phytonutrients and fiber, which you cannot get from animal-based protein.

• Protein is just one part of the healthful diet puzzle. Many of us already get plenty; you may not need more. Overfocusing on protein could crowd out other key parts of a good diet, like fruits, vegetables and grains – they're vital, too! Don't shortchange yourself on these wholesome foods in the interest of protein.
   
• Physical activity is crucial to getting protein's greatest benefits. Inactivity, no matter what age, reduces the body's ability to use protein to repair or maintain muscles, skin and other tissue. Muscles cannot be built or strengthened without exercise. A small study found that those who took a short walk or did some measure of exercise shortly after eating protein improved their body's ability to turn those proteins into the building blocks of muscle by as much as 25%.
   
• Drink enough water to support your kidneys. They remove waste that your body makes when breaking down protein.

Protein Powders

If you wish to use protein powder to supplement the foods you eat, follow these guidelines for best results.

• Choose a powder that offers 20-25 grams of protein per serving and ideally contains all nine essential amino acids.
   
• Avoid powders with sugar alcohols (i.e. ingredients ending in “ol”) or gums in the ingredient list. Both can be hard on gut health and the strength of the bacterial community in your intestinal tract.
   
• Skip powders with added sugar or artificial sweeteners. You can add your own sweetness at a level that is likely much less than pre-sweetened products.
   
• Some powders contain heavy metals. Choose a powder that has been tested for safety, purity and quality. It should carry a quality seal or certification from an independent testing group, such as NSF.