Protein hype: how much protein does the body really need.

According to ТСН: Recently, protein has gained popularity on supermarket shelves and social media. The label 'high protein' can be seen on yogurts, snacks, bars, and even popcorn.

However, research shows that the excitement around protein often outpaces scientific data. As noted by James McKendry, an assistant professor at the University of British Columbia in a ScienceAlert article, protein is indeed critically important for muscles, the immune system, and hormones. But this does not mean that everyone needs huge doses or bitter shakes after every workout.

According to basic recommendations, the average adult needs about 0.8 g of protein per kilogram of body weight per day to avoid deficiency. For older adults, athletes, and pregnant women, the requirement may increase to 1.2-2 g/kg. Athletes engaged in strength training need about 1.6-2.2 g/kg for maximum muscle protein synthesis, but excessive consumption does not bring significant benefits.

Myths about the anabolic window

The popular idea on social media about the 'anabolic window' of 45 minutes after training, when it is urgent to consume a protein shake, is not supported by modern research. Experts explain that muscles remain sensitive to protein for at least 24 hours after loading, so it is important to adhere to the overall daily norm.

Main sources of protein include meat, fish, eggs, dairy products, legumes, nuts, and whole grains. Animal proteins usually contain more essential amino acids and are better absorbed. However, a well-planned plant-based diet can also meet protein needs.

The dangers of protein powders

Protein powders can be a convenient supplement for those who cannot get the required amount of protein from food alone. But studies have revealed issues with some powders, including discrepancies between declared and actual protein content, as well as contamination with heavy metals and other harmful substances.

Dietitians note that protein powders in the USA and the UK are classified as dietary supplements, which undergo less rigorous control compared to medications. They may contain a lot of sugar and calories, contributing to weight gain and fluctuations in glucose levels. In people with lactose intolerance or allergies to dairy proteins, this often causes discomfort.

Experts emphasize that excessive consumption of protein powders can increase the risk of kidney strain, especially in individuals with pre-existing health issues. It is recommended not to exceed 80 grams of protein per day from powders, while for most people, 20-40 grams is sufficient.

The basis of the diet should be whole foods, which are the most beneficial source of protein.

Understanding protein needs is important for maintaining health. Research highlights that one should not succumb to trendy fads, but rather focus on scientific data and individual needs. Proper accounting of protein intake will help create a balanced diet without excesses.