How much protein do we really need?
Going by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. Cleverly marketed to decrease appetite, help with weight loss and build muscle...
But this is simply not the case!
People actually meet their needs really easily when consistently eating balanced meals. When adding in extra supplements in the forms of shakes or bars, needs can be overly exceeded. This is especially true for males in the US aged 19–59. The Dietary Guidelines for Americans, 2020–2025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs - and by adding supplements on top of this creates incredible strain on their internal systems, especially the kidneys. Even athletes can get all the protein they need without supplements, because their calorie requirements are higher. With more food comes more protein!
Does more protein intake equal larger muscles?
NO!
Strength training is what leads to muscle growth — not extra protein intake. You simply cannot build muscle without strength training! But alongside strength training you do need adequate protein within your system for both restoration and repair. So protein does play a crucial role in muscle repair and growth, in the correct amounts and ONLY alongside strength training.
The most common processed protein supplements
Protein shakes
Protein bars
Protein supplements in the form of a pill
The body will react to, process, and make use of NATURALLY occurring protein in our fresh foods, far better than any supplement!
The body CAN’T store protein, so once needs are met, any extra is stored as body fat!
Trying to add in excess protein in the form of meat intake can also lead to elevated blood lipids and heart disease, because it can bring in more saturated fat than the body can handle. The excess is also extremely taxing on the kidneys and depletes energy levels.
So how much protein do you need?
General recommendations are to consume a piece of meat around the size of your palm twice a day, or around the same amount of plant based protein. Alongside vegetables, fruits, healthy fats, nuts and seeds - you are bringing in all the body needs to thrive nutritionally. Studies show higher intakes are no more beneficial at one time for building muscle, and you could in fact be going against the results you are wanting to achieve.
So how can we ensure we have enough protein post training available for muscle restoration and repair?
Simply ensure your day consists of two main meals that include lots of vegetables, healthy fats, and good quality protein around the size of your palm. ON TOP of this IF you are strength training at a high level, add 20g of protein per hour of training to your day - ensure you consume this as close to training ends OR within the first 60 minutes.
For optimal energy levels during training sessions, ensure to consume your protein no closer than 2 hours pre training. Protein too close to training can lower the rate in which your body releases energy into your blood stream!
If you feel like you might have increased protein needs, consider adding more of the following options, rather than processed supplements.
Meat
Seafood
Nuts and seeds
Beans
Lentils
Soy
