Protein powders, protein shakes, protein bars, whey protein, soy protein… protein, this and protein that. Sound familiar? The protein fad is primarily a product of good marketing. When was the last time you heard someone was protein deficient? Protein is everywhere. It is not just in animal products such as meat and dairy; protein is in vegetables, whole grains, legumes, and even fruit. It is not necessary to focus on protein intake. For the average person, the daily protein requirement is only around 10-15% of total caloric intake. Most people consume far more than this long before the protein shakes and bars.
Why only 10-15%? The human body cannot store protein. After it is used in our bodies to repair tissues, as well as synthesize enzymes and hormones the excess is excreted in the urine and/or converted and stored as fat in our bodies. We cannot store protein and use it later. Our bodies store it as adipose tissue and we will use that later as energy. If anything, all this extra protein is contributing to the obesity epidemic, not helping anyone build muscle.
If you want to figure out what your exact daily protein requirement is, it is easy! The average person a day needs approximately 0.8 grams per kilogram body weight. To convert your weight into kilograms, divide your weight by 2.2. Next, multiply that by 0.8. Now you have the amount of protein you need in grams. To compare this to how much you need calorically just multiply it by 4 (4 calories of protein per 1 gram).
Example:
130 pounds body weight
130/2.2 = 59 kilograms body weight
59 X 0.8 = 47 grams of protein needed daily
47 X 4 = 189 calories of protein needed daily
After you do the math, you know how much protein you need, both in grams and in calories. How little you need may surprise you!
Protein is essential for our bodies. We definitely need to consume it, but in general, Americans have put far too much of an emphasis on it. In fact, many researchers are linking our high animal protein intake to many diseases and ailments. Our advice for you is to focus on the quality of protein you are consuming, not the quantity. And as for all of the shakes, powders, and bars…save your money.
