Protein, a vital macronutrient of amino acids, is essential for the body to repair tissues, build and grow muscles, and support overall development. Research recommends a daily protein intake of 0.8 grams per kilogram of body weight to meet basic nutritional needs. (1)
Recent trends increasingly advocate for higher protein consumption, leaving many questioning how much is actually necessary.
Dietary Trends
Dietary trends highlight the growing emphasis on protein across grocery store shelves. Dr. Mike Israetel said this shift isn’t the result of a “protein conspiracy” but a natural response to evolving market demand.
If everyone who went to McDonald’s demanded healthy food, McDonald’s would re-architect its entire supply chain to bring healthy food as soon as possible.
—Dr. Mike Israetel
[Related: Can Creatine Reduce Depression?]
Ideal Protein Intake
According to Dr. Israetel, individuals not heavily focused on hypertrophy or building muscle can meet their protein and health needs with as little as 0.5 grams of protein per pound of body weight per day. Consuming less than this recommended amount may hinder progress.
Protein Absorption
The misconception that the human body can only absorb 25 to 30 grams of protein at a time originates from studies focusing solely on whey protein. Whey protein digests rapidly, causing a quick spike in protein absorption until the body reaches its limit. Any excess is burned as energy throughout the day.
Protein absorption varies depending on the type of meal consumed. Slower-digesting foods like meat, turkey, or balanced meals of carbs, fats, and proteins allow the body to process protein more effectively. People with larger bodies, greater muscle mass, or those participating in strength training have higher protein requirements and can absorb more than the supposed limit.
What Happens When Too Much Protein Is Consumed?
High-protein diets pose no significant downsides except for individuals with kidney disease who have specific dietary restrictions. The main drawback of consuming large amounts of protein daily is the potential to neglect other essential macronutrients.
If I want 400 grams of protein a day, that means I have too be low-carb and low-fat to fit into my diet and lifestyle.
—Dr. Mike Israetel
Furthermore, higher calorie intake associated with protein-heavy diets can lead to weight gain. Achieving optimal results isn’t just about consuming protein but also about managing calorie intake, avoiding overeating, getting sufficient rest, engaging in effective resistance training, and incorporating plenty of fruits and vegetables into your diet.
Evolution of Humans & Food
Agriculture marked the first instance of humans industrializing food production. In the modern-day era of capitalism and industry, food has become significantly more accessible and less costly.
In every modern nation of the world, the poorer you are, statistically, the more likely you are to suffer from obesity.
—Dr. Mike Israetel
Keto & Health
A keto diet can be a healthy choice when consumed within a calorie-controlled framework and paired with nutritious, wholesome foods.
You can eat low carbohydrates and be healthy.
—Dr. Mike Israetel
A keto diet can be an effective tool for managing hunger signals and preventing overeating. Prioritize a balanced intake of nutritious foods rich in essential vitamins and minerals.
Protein & Fiber
Fiber has incredible health benefits of fiber. Many fiber-rich foods, such as whole grains, vegetables, and fruits, contain vitamins, minerals, and phytochemicals and are low in calories.
Consuming excessive amounts of fiber — like overdoing protein — can lead to discomfort, including bloating, gas, and frequent bowel movements.
“Pooping and farting are somewhat related to your protein intake,” Dr. Israetel said. It may accelerate gastric motility beyond what’s ideal. Enjoy fiber in moderation and avoid overindulging.
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Reference
- Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
Featured image via Shutterstock/Elena Veselova
