The human body requires protein for numerous critical functions within cells. Proteins are vital for the growth, repair, and upkeep of muscles, bones, and skin. With the increasing popularity of high-protein versions of various foods, such as milkshakes, granola bars, pancakes, and even popcorn, it can be tempting to think that you need to increase your protein intake.
However, nutritionists suggest that if you eat a well-balanced diet, you’re likely getting enough protein.
“Adding protein to food is quite advantageous, enhancing the benefits of that food,” states Federica Amati, nutritional lead at Imperial College London and head nutritionist at Zoey’s health sciences company. “This practice isn’t health-based and lacks scientific support.”
The amount of protein you need varies based on age, weight, and individual nutritional requirements, particularly for children and the elderly. Here’s what you should know about your protein needs and how to source it effectively:
Protein is so essential that your body knows how to produce it
Protein is one of the primary food types, along with fats and carbohydrates, that your body needs to function properly. Thousands of proteins are formed from small molecules known as amino acids, most of which can be synthesized by the body.
“Protein is so crucial that our bodies are equipped to reassemble and modify the building blocks of these amino acids, provided we consume an adequate amount of food,” notes Amati.
Nevertheless, the body cannot synthesize all amino acids; some must be derived from dietary sources.
If you’re not feeling hungry, you’re likely getting sufficient protein
The World Health Organization recommends healthy adults consume approximately 0.4 grams of protein per pound (0.8 grams per kilogram of body weight), averaging around 60 grams per day for men and 50 grams for women, based on typical weights of 165 pounds (75 kilograms) for men and 143 pounds (65 kilograms) for women.
In most affluent countries, the average adult consumes significantly more than this, according to Amati. Cases of protein deficiency mostly affect malnourished individuals on self-sufficient diets in poorer nations.
Bridget Benelam, a nutritionist at the Bridget Nutrition Foundation, stresses the importance of obtaining protein from a diverse range of foods, including dairy products, fish, beans, nuts, vegetables, and meats. Research indicates vegetarians and vegans, while they may consume less protein than meat and fish eaters, still maintain adequate average protein levels.
Incorporating protein throughout the day is advisable. “Consuming protein consistently seems to benefit muscle function more than concentrating it into a single meal,” Benelam suggests.
Protein is present in a wide array of foods
Plant-based protein sources include beans, lentils, peas, nuts, seeds, tofu, and tempeh. Animal proteins come from sources like fish, meat, chicken, eggs, and dairy products like milk and yogurt. Amati points out that animal-based proteins may be more easily absorbed by the body than plant proteins, which often provide more fiber.
“Consuming beef gives you protein, zinc, and iron, but it can also elevate saturated fat levels,” she explains. Conversely, plant-based protein sources like chickpeas and beans contribute additional fiber that is often lacking in other diets.
You probably don’t need to buy protein-fortified products
“Generally, unless specific health conditions necessitate increased protein intake, most individuals in countries like the US and UK do not require additional protein,” says Benelam of the British Nutrition Foundation.
Amati from Imperial College London advises consumers to closely examine the ingredient lists of protein-rich products to ensure they are not overloaded with sugar and fat.
For those looking to build muscle, she recommends a more straightforward solution: exercise.
“If you’re concerned about your body composition and muscle strength, lifting heavy weights is essential, and simply consuming protein bars won’t make much of a difference,” Amati emphasizes.
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The Associated Press School of Health Sciences is supported by the Howard Hughes Medical Institution’s Department of Science and Education and the Robert Wood Johnson Foundation. AP is solely responsible for all content.
Source: apnews.com