7 Frequently Asked Protein Questions and the Misconception of Protein
As a culture, we have an obsession with protein. Some of the most commonly asked questions I get when working with women are about their protein intake. I hear questions like “How do I get enough protein?” or “How much protein should I consume each day?” So, today I’m going to answer these questions and a couple of others like, “What should I look for in a protein?”
What is protein?
Protein is an essential macronutrient your body uses to build and repair muscle tissue. In fact, protein makes up about 17% of the body's weight. It’s a vital component for muscles, skin, internal organs, and especially your heart and brain, as well as your eyes, hair, and nails.
Our immune system also requires it to make antibodies required to fight infection. Protein also plays a role in blood sugar regulation, fat metabolism, and energy function.
Protein breaks down into 22 naturally occurring amino acids, which are known as the building blocks of protein.
Of these, nine are essential amino acids, which means we must get them from food because our bodies can’t make them on their own.
However, there’s a misconception about protein. And that misconception is you don’t need as much of it as you think.
So, how much protein do I need?
It’s easy to get the daily amount you need from beans, nuts, seeds, grains, and even greens. In fact, the average person only needs 8 to 10% of their calories from protein. In general, if you’re an adult in a western country, your average protein intake (~1.3 g/kg/day) is about twice the Estimated Average Requirement (EAR, 0.66 g/kg/day).
For example, the U.S. recommended daily allowance of protein is .8 grams per kilogram of body weight (.36 grams per pound) for the general population.
If you want to know a very simple way to calculate your daily protein intake – and know if you can ditch your protein shake – just follow this formula:
(Your ideal weight in pounds x 4)/10 = amount of daily protein
Should you ever consume higher amounts of protein?
Research has shown that high-performing athletes may need to consume more protein than the average person to account for greater tissue-repair.
One study that asked the question, “Do athletes need more dietary protein and amino acids?” concluded that endurance athletes benefit most from .54 to .63 grams per pound of body weight, while strength athletes do best with .63 to .81 grams per pound.
But when it comes to protein intake, for most US adults, the questions should be, “Am I getting too much protein?”
As a nation, we’re obsessed with our protein intake. The fact is, the average American eats more protein than they truly need. And most of it is from inefficient and expensive sources like meat.
Unfortunately for those who consume too much protein, your body can't store it. Once your body’s needs are met, the extra is stored as fat.
Excess protein intake can lead to elevated blood lipids and heart disease because many high-protein foods are high in total fat and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to individuals predisposed to kidney disease.
Studies have even shown high levels of animal-based protein has been shown to increase IGF-1 and feed cancer cells.
IGF‐1 is known to promote cancer development by inhibiting apoptosis and stimulating cell proliferation. Epidemiological studies have reported a positive association between circulating IGF‐1 levels and various primary cancers, such as breast, colorectal, and prostate cancer.
When is the best time to consume protein in general?
Walk into a gym, talk to five different people and you’ll probably hear five different answers to this question. Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise during what’s called the “anabolic window.”
But remember, protein deficiency is almost unheard of in America and only exists in someone who does not consume adequate calories. Food is only made up of proteins, fats, carbohydrates, and water. Some level of protein is present in all foods, and in significant quantities in specific types of foods such as beans and other legumes, nuts, seeds, leafy green vegetables, other vegetables, and grains.
However, I think it’s a good idea to fuel your body after working out. But I don’t necessarily mean consuming a bunch of protein by itself. The thing with micro and macronutrients is that your body handles them differently when they’re isolated.
An apple is not the sum of its parts and that’s why it’s an effective vitamin C source even though it doesn’t contain large amounts of vitamin C.
But it’s a good idea to fuel yourself with a solid meal after working out. And the reason is you need to replenish your body with the nutrients that have been depleted and also to repair muscular damage.
Should I consume protein powder?
Protein powders and shakes should be used for convenience, but not something you depend on every day. Sometimes you’re on the go and don’t have time to sit down for a meal.
As I always tell my clients, you have to look at your life as a whole – not a 30-day diet cycle.
So, what do you look for in a protein powder?
There are several different kinds of protein supplements:
The most common protein powder supplements are made with whey and casein, both are proteins derived from cow’s milk.
However, casein was shown to directly affect cancer cell growth. In fact, clinical studies have shown it has the ability to turn cancer growth on and off simply by adjusting the level of intake.
There’s also...
Soy protein: A plant-based protein that contains all the essential amino acids associated with many health benefits
Pea protein: A plant-based protein.
Rice protein: A plant-based protein with low levels of the essential amino acid lysine
Hemp protein: A plant-based protein made from hemp seeds that have high levels of fiber and essential omega-3 and omega-6 fats.
Not all protein is created equal – because not all protein has the same effect on your kidneys. Our kidneys appear to handle plant protein very differently from animal protein.
Within hours of consuming animal-based protein, our kidneys rev up into hyperfiltration mode, dramatically increasing the kidneys’ workload.
But an equal amount of plant protein causes virtually no noticeable stress on the kidneys.
My favorite protein drinks (powder and pre-packaged):
Below are my two favorite protein powders:
Vega (powder)
Apres (prepackaged liquid)