Protein is essential for bodily functions, including building and repairing muscles, bones, and skin. But despite the boom in high-protein products—like shakes, granola bars, and even protein popcorn—nutritionists say most people already get enough from a regular diet.
“Adding protein to foods is very beneficial — for the profits of that food,” said Federica Amati, nutrition lead at Imperial College London in UK. “It is not based on health, it is not backed by science.”
Your body makes most of the protein it needs
Protein is made up of amino acids, most of which the body can manufacture. “Because protein is so important, our body has adapted really well to making sure it can reassemble and change the building blocks of these amino acids,” said Amati. Still, there are some amino acids the body cannot produce and must be sourced from food.
Most people already get enough protein
The World Health Organization recommends 0.4 grams of protein per pound of body weight—about 60 grams for men and 50 grams for women. “Protein deficiencies are mostly seen in malnourished people on subsistence diets in poorer countries,” said Amati. In wealthier countries, most people far exceed their daily protein requirements.
Bridget Benelam, a nutritionist at the British Nutrition Foundation, agrees, adding that a balanced intake of protein from a variety of sources is important. While vegetarians and vegans may consume slightly less protein than meat-eaters, their overall intake is still adequate. Having protein at each meal may help maintain muscle function better than consuming it all at once.
Protein is in many everyday foods
Sources of protein include beans, lentils, tofu, seeds, eggs, dairy, poultry, and meat. Amati notes that animal proteins may be easier to digest, but plant proteins come with added fiber—something most diets lack.
“If you eat a piece of beef, you’re getting protein and things like zinc and iron, but also more saturated fat,” she said. “Chickpeas or beans provide protein and fiber.”
Added protein products usually aren’t necessary
“Unless you have a specific health issue that requires more protein, most people in countries like the U.S. and the U.K. do not need more,” said Benelam.
Amati also warned against protein-enriched foods that contain excess sugar and fat. Her advice for building muscle: “Lift heavier weights and give your body a challenge. Eating a protein bar is not going to help.”
Source: AP
Bd-pratidin English/FNC
