It is possible that you hit your protein goal: here are what experts think you need instead

There is a lot of Healthy eating and work out Trends that come and go over the years, but it seems that one topic appears again and again: protein. Contrary to what you might hear on social media, you may already get all the protein you need.

Like Count caloriesThe direction of the protein targets has gone out of control, causing expensive protein bars, tremors and meat boards. According to Dr. Andrew Freeman, a cardiologist in national health in Denver, it is in fact “very uncomfortable” if it is not impossible “to be incomplete in protein, at least in the United States, where there is an abundance of food. So what is the deal with this protein by each influence that follows it?

You will likely get enough protein without even trying

As long as you do not restrict yourself and get enough calories to supply your body, you are likely to hit your protein targets only by eating a typical American diet. While some people may need more to feel satisfied and strong, or to increase their muscle gains in the gym, the reality for many Americans may be to pay the requirements of protein through their daily diet. For some, this requirement may be much lower 100 gramsAnd it is far -fetch Protein goal Often you tell, including the well -being here in CNET.

“People are completely obsessed with protein,” Feriman said, noting that it is also possible to strike “protein targets” even if you are eating a plant -based diet, as long as it is diverse and fun. One of the factors that may affect the direction of the protein goal is the rise in caring for a meat -eating system, which gives priority to meat consumption.

“What most people forget is some of the largest and stronger mammals on the ground, and they all depend on the plant.” “When was the last time you saw a gorilla or a protein elephant?”

The Americans, in particular, have a complex and sometimes troubled relationship with food – when we do not consume enough thing (#Proteningoals), we restrict something else (think about the evil of fat and carbohydrates). Examples include some diets that oscillate between these e -diet paths, the meat -eating system, calorie waiver applications and additional rescue time Complex drinks in the name of weight loss.

This will be more defense if we reap the health benefits of adhering to these meals, but instead, Americans are leaders in chronic diseases like My heart Diabetes (preventive and often reverses through the diet). Many people suffer from a low quality of life from restricting themselves or following meals that may improve or not work useful to their health, and may also inspire disturbances or eating.

Not to mention, most of us In fact a shortage In fiber, a good part of us is low in other important nutrients, such as iron, Vitamin D And more. In fact, all the focus on protein ends which makes people ignore the other nutrients that their bodies need so that they cannot get them from protein. Fibers, for example, are main carbohydrates that are mainly present in plants and their priorities must also be determined, especially with High colon and rectal cancer rates Among the people under the age of 50.

Of course, this does not mean at all that the protein is not important, or that some people need more than others based on their activity level or building the muscles that they go to. Here, we only take one minute to take advantage of the situation, when it comes to protein, you may be able to cool it a little.

How much protein should you actually eat?

Look, the introduction to this topic came somewhat strongly, so it is important to take a moment and emphasize how the protein is very vital nutrients: Contains protein Amine acids, which build our bodies and help them work. If we do not eat protein, we will die.

To get a basic line for how much we need to support our needs, there is fortunately a The recommended daily amountOr RDA, from protein. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in one kilogram)

When it is difficult, deciphering the amount of protein you need not only to survive, but to flourish. Like everything “thing”, what is best for you will depend on your body and the level of your activity, for example. But even taking into account, you may not have to work hard as you think in getting enough protein, even if you are hitting the gym regularly.

In 2023 Podcast is hosted by ZoeNutrition Science Company and microbium testing maker makers, Professor Stanford University and Nutrition Researcher Christopher Gardner explained the reason for high fears in the protein department.

“When the United States comes with the recommended daily allowances for protein, vitamins and minerals, the standard approach is to take standard deviations above the average,” Gardner explained in podcast. For a protein of 0.8 grams per kilogram of weight, he said: “I have chosen a number that should be sufficient for 97.5 % of the population.”

But what if you are above the average? Opportunities, you are not.

“For me, it’s the American idea,” this is what RDA is, but I know I am higher than average, so let me make sure that I get some here, “Gardner explained.

He continued, “It has been included to admit that some people need more (protein),” and clarifying that when it works greatly, you will of course be hungry, which will lead to eating more – which means (for most people), and eating more protein naturally.

But what if you really want to gain muscles? Thanks to this, and in a refreshing turn of American events, the direction of the protein goal He is Focus on adding instead of restricting. If you are in weights, or If you want to acquire musclesYou will need more. But there are risk that “more” is not much more as you think – at least if you are consciously adding protein through tremors and other nutritional supplements.

If you really want to build muscles or are seriously loaded in weightlifting, the “additional” protein estimates you need are different, and the best advice (and more safe) is to always speak to your doctor or dietitian in all of your health and lifestyle. However, some estimates fall about 1.2 to 1.7 grams per kilogram of weight. Others higherIn up to 2 grams per kilogram.

This discussion assumes that you enjoy Count your macro unitsNevertheless. If you eat when you are hungry, fuel after hard exercise Choose protein -rich foods and also Part of a balanced diet, it should be fine.

In addition to weightlifting, Freeman said that people with medical concerns, such as undergoing surgery or burn recovery, need more protein. Load and The age of adulthood is the oldest Other cases are when people’s protein requirements increase slightly in terms of calories.

Can you get a lot of protein? What about the benefits of protein?

High protein consumption makes The kidneys work more seriouslyWhich may be a source of concern for some, which is one of the reasons that parents should be careful not to give children additional protein supplements, according to the Cleveland Clinic.

However, hitting or even overcoming the targets of protein should not be harmful to most people, although consider that after dividing them into these vital amino acids and energy is spent, Excess protein It is stored as fat if not used for energy.

Now in order to benefit: in addition to the functions of the body in general and muscle building, the protein is Very fill and satital. This means that a protein -rich meal may help lose weight (if this is your goal) because it keeps you full for a longer period when compared, for example, with a more heavy meal than carbohydrates and lacks protein.

A passion protein? It may be low in iron

About 95 % of Americans do not eat enough fiber Search from 2016. Fibers are found in plant foods such as vegetables, fruits, whole grains, seeds and more.

Almost one in three of us also Iron lowWhere things become interesting to discuss protein, because excellent protein sources are often excellent sources of iron. (Slices of meat and other red meat, for example). However, there are vegetable foods such as dark vegetables that contain a high percentage of iron and also in fiber.

Vitamin D, which is the nutrient that we can get from the sun as well as from our food, is An Americans also tend to be less in. This is especially noticeable During the cold months.

Unfortunately, the advice related to meeting your nutritional needs is best, previous rationalities and simulation: Eat a complete diet full of diversity and colorGive foods to foods such as vegetables, healthy fats and protein blessings.

You just do not need to be obsessed with it.