The protein myth.

     The protein myth is one of my favorites of all the bro sciences:  You need more protein bro. Protein. Protein is where it’s at. Get in as much protein as you can.  Bro. BRO. Truth is- you don’t need more protein. Most Americans, unless you are a competitive athlete, is likely getting in too much protein.  According to the New York Times, Americans are getting in twice the recommended amount of protein daily.  This does not add extra muscle…it adds FAT.  So, what is the purpose of protein, how much should we be taking in, and what happens when we take in too much? 

     Protein is one of the three macronutrients.  A macronutrient is something that we can derive energy from. These are carbohydrates, fats, and proteins.  Proteins are comprised of amino acids- think of them as building blocks. A complete protein is one that has all of our essential amino acids and are mostly from animal sources such as meat and dairy. Very few complete proteins exist in the plant world, so we need to make sure that we are getting in a variety of different plants to complete the amino acids that we need if you are vegan or vegetarian.  These building blocks- they are meant to rebuild the wear and tear of our muscles from daily life.  If you are not breaking down much of your muscles, or not exercising, moving a lot, and you do not have a strenuous job, then you do not need as many of these blocks. Daily exercise and wear creates microtears in the muscles that are basically patched up with proteins.  If we do not create many tears, then we are not utilizing the proteins that we are ingesting.  We have to make sure that we are getting the right amount.

     It is currently recommended that you take in about 10-30% of your daily calories as proteins.  Most people only need the smaller side of this scale.  Even if you are exercising or moving frequently you likely are not creating enough tears to warrant taking in 20-30% protein.  According to the American College of Sports Medicine, the Academy of Nutrition and Dietetics recommends average people to take in about .8 grams of protein per kilogram of bodyweight, or roughly .35 grams per pound.  In my profession I have hear it all- 1 gram per pound, 2 grams per pound; huge numbers.  Now, this increases to up to 1.7 grams per kilogram or .77 grams per pound if you are lifting regularly or training for an event.  Now- lifting in the gym two times a week and not exerting much energy as you do so does not mean you need that amount of protein.  Stick to the smaller side still.  We are talking serious lifting for those higher needs. As we age we do need a little extra protein to help fight a process called sarcopenia (the loss of muscle with age) however still not nearly what most people are taking in.

     So what happens when you take in too much protein? Well, to start, it does not mean extra muscle. It means either being converted into glucose through a process called gluconeogenesis (which is basically a last resort mechanism in the body in the event of starvation), storing as fat…yes excess protein will make you gain fat mass, or just being passed and having very expensive poops.  In fact, the body can only process up to about 40 grams of protein at one time, and the optimal amount is generally about 20 grams in one serving.  So those protein drinks you are chugging daily are not actually helping you and could likely be hindering your progress (also don’t get me started on the rest of what is in them- they’re not even regulated by the FDA).  In the absence of proper energy sources such as carbohydrates and fats, we can convert protein to glucose to be utilized as energy however this is inefficient and stressful on the body. 

     Bottom line is this- just like EVERYTHING ELSE IN THE FITNESS WORLD it’s all about moderation.  Get in the proper amount of proteins, fats, and carbohydrates to make sure that you are fueling the body, repairing the body, and not taking in an excess of calories.  This will help to ensure muscle and weight management, and a strong healthy body!