Protein is every fitness guru’s latest obsession. What if we told you that you probably had enough protein today?

If you’ve been awake today, you’ve probably had plenty of time to watch someone work towards achieving their protein goals.

Browse TikTokand you’ll see videos of people instructing others how to count their protein intake gram by gram, or even filming themselves staying up late eating food they’re not necessarily hungry for, in the name of reaching that protein goal. Off the internet, you might find people carrying protein powder drinks (protein-fortified Diet Coke, anyone?) or worried about not getting enough protein to meet their gym goals, often buying expensive bars or prioritizing large chunks meat at the gym. meal times.

The kicker, though, is that it’s “extremely uncommon,” if not “almost impossible” to be deficient in protein, at least in the US where there is an abundance of food, according to Dr. Andrew Freeman, a cardiologist at National Jewish Health. in Deventer.

That is, as long as you don’t restrict yourself severely and consume enough calories to fuel your body, you’ll probably reach your “protein goals” just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle growth in the gym, the reality for many Americans may be meeting their protein needs through their daily diet. For some, that requirement may be well below 100 grams, which is elusive protein target often touted, including by the wellness team here at CNET.

“People are absolutely obsessed with protein,” Freeman said, pointing out that you’re also likely to reach your “protein goals” even if you follow a plant-based diet, as long as it’s varied and filling. A potentially influencing factor towards the protein target trend is the increasing interest in the carnivore diet, which prioritizes meat consumption.

“What most people forget are some of the largest and strongest mammals on Earth, they are all plant-based,” Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”

Americans in particular have a complicated and sometimes disordered relationship with food—when we’re not obsessed with getting enough of something (#proteingoals), we’re restricting something else (think the depravity of fats and carbs). Examples of some diets that fluctuate between these extremes include the ketogenic diet, the carnivore diet, calorie counting apps, and taking extra time to make complicated drinks in the name of weight loss.

This would be more defensible if we reaped the health benefits of sticking to these diets, but instead we would: Americans are leaders in chronic disease such as heart disease and diabetes (preventable and often reversible through diet). Many people also suffer from a decreased quality of life because they restrict themselves or follow diets that may or may not meaningfully improve their health, and can also lead to shame or eating disorders.

Not to mention, most of us are too actually fall short in fiber, and a large portion of us are low on other very important nutrients, like iron, vitamin D and more.

Of course, this certainly doesn’t mean that protein isn’t important, or that some people need more than others based on their activity level or the muscle building they’re going for. Here we’ll just take a minute to make the case that when it comes to egg whites, you might want to cool it down a bit.

How much protein should you actually eat?

Look, the introduction to this topic came off a bit strong, so it’s important to take a moment and emphasize how protein is an absolutely essential nutrient: contains protein amino acids, which build our body and help it function. If we didn’t eat protein, we would be dead.

To get a baseline of how much we need to meet our needs, fortunately there is one recommended daily amountor ADH, from egg white. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in one kg.) This means that a person weighing 200 pounds needs about 73 grams of protein to meet their needs and not be deficient.

Where it gets tricky is deciphering exactly how much protein you need not only to stay alive, but to thrive. For example, as with any health thing, what’s best for you depends on your body and your activity level. But even taking this into account, you may not have to work as hard as you think to get enough protein, even if you go to the gym regularly.

In a 2023 podcast hosted by Zoea nutritional science company and maker of at-home gut microbiome testing kits, Stanford University professor and nutrition researcher Christopher Gardner explained why the fear of falling short in the protein department is often exaggerated.

“When the US comes up with recommended daily amounts of protein, vitamins and minerals, the standard approach is to take two standard deviations above the mean,” Gardner explains in the podcast. For the 0.8 grams of protein per kilogram of weight, he said, “You have chosen a number that should be sufficient for 97.5% of the population.”

But what if you are above average? Chances are you’re not.

“To me, this is the American idea of ​​’that’s what the RDA is, but I know I’m above average, so let me make sure I get some extra here,’” Gardner explained.

“It’s built in to recognize that some people need more [protein]he continued, further explaining that if you exercise hard, you’ll naturally feel hungrier, which will prompt you to eat more — which means (for most people) you’ll naturally eat more protein.

But what if you really want to gain muscle mass? To its credit, and in a refreshing twist from American diet events, the protein target trend is focused on adding rather than limiting. And if you like intense weight lifting, or if you want to build muscle mass, you need more. But chances are, “more” isn’t as much as you might think—at least if you’re considering consciously adding protein through shakes and other supplements.

If you really want to build muscle or are serious about lifting weights, estimates of how much “extra” protein you need vary, and the best (and safest) advice is always to talk to your doctor or nutritionist to consider your entire health and lifestyle to investigate. take into account. But some estimates land about 1.2 to 1.7 grams per kilogram of weight. Others are even higherup to 2 grams per kilogram.

However, this discussion assumes that you enjoy counting your macros. If you eat when you’re hungry, fuel up after a hard workout and choose foods rich in protein Also part of a well-balanced diet, you should be good to go.

In addition to weight lifting, Freeman said people with medical problems, such as undergoing surgery or recovering from burns, need more protein. Pregnancy And older adulthood There are other cases where people’s protein needs increase slightly in relation to their calorie intake.

Can you consume too much protein? What about the benefits of protein?

High protein consumption makes the kidneys work harderwhich can be a problem for some and is a reason why parents should be wary of giving children extra protein supplements, according to the Cleveland Clinic.

However, meeting your protein goals or even exceeding them shouldn’t be harmful for most people, but keep in mind that after they’ve been broken down into those essential amino acids and the energy has been expended, excess protein is stored as fat when not used for energy.

Now an advantage: in addition to overall body function and muscle building, so does protein very filling and satiating. This means that a high-protein meal can help with weight loss (if that is your goal) because it will keep you full longer compared to, for example, a meal that is higher in carbohydrates and lower in protein.

Fancy proteins? You may have an iron deficiency

According to research, 95% of Americans don’t eat enough fiber research from 2016. Fiber is found in plant foods such as vegetables, fruits, whole grains, seeds and more.

Nearly one in three of us also have low iron levels, and that’s where things get interesting in the protein discussion, because excellent sources of protein are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plant-based foods such as dark green vegetables that are high in iron and also high in fiber.

Vitamin D, a nutrient that we can get from both the sun and our diet, is an American also tends to score lower. This is especially notable during the colder months.

Unfortunately, the advice on how to best meet your nutritional needs is not flashy and mimics previous guidelines: Eat a complete diet full of variety and color, prioritizing foods like vegetables, healthy fats and, yes, protein.

You just don’t have to worry about it.