by PROTEIN HERE, PROTEIN there, protein… everywhere.
“It seems that almost everyone is talking about a high-protein diet, and the food manufacturers are responding to the trend,” says Maelee Wells Sutton, RDN, CPT
With the nutrient load of health benefits, there seems to be good reason for society’s collective obsession with protein. That benefit is universal, no matter who you are and what your goals are. It is essential for building muscle. It is great for Individuals who are trying to lose weight, such as eating a diet with above-recommended FDA protein intake appears to increase the loss of fat mass and reduce the loss of muscle mass. Worth it involved with a decrease in various measurements with aging. And that’s just the tip of the iceberg.
Ahead, learn more about the benefits of a high-protein diet and smart ways to add more protein to your plate.
What exactly is a high protein diet?
Protein is found in your muscles, bones, skin, hair, and other parts of your body, according to the Harvard School of Public Health TH Chan. It helps fuel several chemical reactions in your body, including powering the hemoglobin that moves oxygen in your blood.
So, eating protein is good for you, but defining what is considered “high protein” is difficult, says Kris Sollid, RD, senior director of nutrition communications at IFIC.
“For example, some protein recommendations are based on the percentage of calories in a diet that come from protein,” he says. “Other protein recommendations are based on body weight.”
Adults should get at least 0.8 grams of protein per kilogram of body weight each day—which is about 7 grams per 20 pounds of body weight.
Consuming any amount over that recommendation would be considered a high protein diet, Leah Silberman, RDregistered dietitian at Manhattan Medical Officessays.
This is what a high protein diet looks like:
High Protein Based on Body Weight
A high-protein rule of thumb for the average person is 1.2 grams or more of protein per kilogram of body weight, says Sollid. If you do intense exercises and weight training, you could increase your protein to 1.75 grams.
If you choose 1.75 grams of protein per kilogram of body weight per day, that would equal:
- About 125 grams per day for a 154-pound person
- About 160 grams per day for a 200-pound person
High Protein Based on Calories Percentage
Protein intake can vary depending on your caloric needs, which are affected by your age, size, fitness level, and other factors, says Sollid.
Another way to increase protein is to make protein-rich foods a significant part of your daily calories. For example, Sollid says high protein could be defined as more than 22 percent of your total daily calories. Here are some examples:
- About 80 grams of protein per day for a 1,500-calorie diet
- About 110 grams of protein per day for a 2,000-calorie diet
- About 140 grams of protein per day for a 2,500-calorie diet
- About 135 grams of protein per day for a 3,000-calorie diet
What are the benefits of protein?
Protein has been shown to help with weight loss and weight management because it makes you feel fuller for longer. Any study found that when overweight women increased their protein intake from 15 percent to 30 percent, they ate about 400 fewer calories per day.
Research also shows that eating more protein helps you maintain muscle mass and build strength during strength training.
Protein has potential boost metabolism effects. It might help too lower your blood pressure and promotes bone health.
Can you eat too much protein?
While you can eat too much of anything, Sollid says most healthy people don’t need to worry about eating too much protein. But if you have health problems, such as kidney disease, you need to monitor your protein intake.
There is no “official threshold for too much protein,” since individual tolerances vary, says Silberman. However, she says that more than 2 grams of protein per kilogram of body weight may not have any additional benefits.
What are the disadvantages of a high protein diet?
Focusing too much on protein may mean you’re neglecting other important nutrients, like fiber, says Sollid.
“Fiber is not only found in plant foods, so depending on the protein source, a high-protein diet that emphasizes animal foods and doesn’t include enough fruits, vegetables and whole grains could be a low-protein diet. -fiber,” he explains.
Excessive long-term protein intake can put strain on your kidneys, especially if you’re at risk for kidney problems, says Silberman.
And, be sure to drink more water if you’re increasing your protein, she says, “This can lead to an increased risk of dehydration, as the body needs more water to metabolize the byproducts of protein breakdown and elimination.”
What time of day should you eat protein?
Your body needs protein throughout the day, so you don’t need to focus on eating it at specific times, says Silberman.
Protein contributes the most benefit your muscles when you eat it evenly over three meals, rather than eating it all in one meal, says Sollid.
However, eat protein within an hour of working out can support muscle repair and synthesis, adds Silberman.
How to Add More Protein to Your Diet
Protein can come from a variety of plant and animal sources – what you choose to eat is a personal choice. Good animal sources are lean meat and poultry, fish, eggs and dairy products. Beans, nuts, seeds and soy products offer plant-based protein.
Including more of these foods in your meals and snacks will help you increase your protein intake. Just be sure to check nutrition labels, recommends Sollid.
For example, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic yogurt contain more protein than regular yogurt.
Tips for Adding More Protein to Your Diet
Before we dive into simple ways to support your protein intake, It is worth noting that you should consult your doctor or dietician if you have health concerns that may require a lower protein intake ( ie chronic kidney disease), says Wells Sutton. In general, before changing your dietary patterns, you should always consult your primary care physician or dietitian for guidance.
Start your day with protein
It will be much more difficult to meet your protein goals if you don’t consume any until lunch or later. Try adding high-protein Greek yogurt or a serving of nuts to your breakfast or as a mid-morning snack, suggests Wells Sutton. “Because protein leads to increased satiety, this can help curb snacking and cravings later in the day,” she says.
Expand your protein perspective
Protein can come from a variety of plant and animal sources. Good animal sources are lean meat and poultry, fish, eggs and dairy products. Beans, nuts, seeds and soy products offer plant-based protein. Including more of these foods in your meals and snacks will help you increase your protein intake. Just be sure to check nutrition labels, recommends Sollid.
“Even if you don’t want to eat more protein, consider diversifying your protein choices to include more beans, chickpeas, lentils, peas, seafood and soy foods,” says Sollid.
Choose carbohydrate foods that also have added protein
Yes, you can choose more carbs as you increase your protein intake.
“This is especially important for vegetarians or vegans, who will have a more limited list of accessible protein foods,” says Wells Sutton. “For example, choosing quinoa or lentils instead of rice – or making a combination of beans and rice. Even small changes can add up over time.”
Make friends with quality protein powders
You should prioritize whole foods, says Wells Sutton, but don’t be afraid to add a quality protein powder to your routine.
“For individuals trying to build muscle, it can be very difficult to consume enough protein. In such cases, protein powder can help make the difference between muscle gain and plate,” she says.
Add protein powder to a nutrient-dense smoothie with fruits and veggies or try making a protein coffee. For the latter, Wells Sutton suggests making coffee with a cup of skimmed or soy milk, then adding half a scoop of protein powder of your choice. “Between the milk and the protein powder, this adds up to 15-20 grams of protein, and it tastes really good,” she says.
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