The meteoric rise in the popularity of protein warrants a separate examination. Just ten years ago, counting grams of protein was a concern only for nutritionists and bodybuilders. Protein coffee didn’t exist as a phenomenon then, and we weren’t so collectively fixated on cottage cheese.
When Did Protein Become So Popular?
Back in 2016, the main trend was to eat “five servings of fruits and vegetables a day” and drink a morning shot of probiotic. Few people then considered how crucial protein is for muscle recovery, prolonged satiety, energy production, and blood sugar control. Today, the pendulum has swung to the other extreme: grams of protein proudly adorn every supermarket package, calorie-counting apps are breaking download records, and society harbors a strong conviction that more protein benefits absolutely everyone. Jessica Shand (nutritionist and author of “The Hormone Balance Handbook”) helps us understand what protein intake is optimal for you.
Реклама.
How to Calculate Your Daily Protein Needs
Protein requirements are highly individual. They vary depending on your age, activity level, muscle mass, and sex. To determine your ideal figure, use a simple formula:
- Sedentary lifestyle: aim for 1 g of protein per kilogram of your body weight.
- Active lifestyle (regular exercise): increase the intake to 1.6–2.2 g per kilogram of body weight.
- Age over 65: it’s optimal to consume 1.2–1.5 g per kilogram of body weight (this is necessary to prevent age-related muscle loss).
What Is a Normal Protein Intake?
For some, the target of 100 grams of protein per day may be the norm, while for others, it might be slightly less. Instead of blindly chasing a trending number, it’s better to set a goal that considers your actual lifestyle and age – your body will thank you much more for it.
Is It Safe to Eat 100 Grams of Protein Daily?
Yes, for many people, 100 grams of protein is a perfectly reasonable and healthy goal. According to Jessica Shand, this amount of protein is particularly beneficial for those who engage in intense strength training, are in perimenopause, are trying to manage blood sugar levels, or are working on maintaining muscle mass. However, the expert cautions against extremism: “Protein is just one component of a balanced plate. Fiber, healthy fats, and micronutrients from whole foods are equally important for gut health, hormones, and metabolism.”
Key Benefits of a Diet with Sufficient Protein:
- More stable and better mood;
- Even blood sugar levels without sharp fluctuations;
- Long-lasting feeling of fullness between meals;
- Consistent energy levels throughout the day;
- Rapid muscle recovery after physical exertion;
- Reduced craving for constant snacking (so-called “food noise”);
- Healthy hormone secretion.
Are There Side Effects from Excessive Protein Intake?
Yes, although you would need to consume a truly enormous, critical amount of protein for it to become genuinely dangerous. The most common early signs of excess usually include bloating, digestive discomfort, constipation, constant severe thirst, or, perhaps surprisingly, sudden lethargy. The biggest challenge with high-protein diets is that protein often displaces other essential nutrients from the diet. “I often see clients who are so focused on meeting their protein target that they completely lose overall balance, forgetting about complex carbohydrates and fiber-rich plant foods that nourish our microbiome,” shares Shand. “The ‘right’ amount of protein should support health, not be dictated by TikTok numbers.”
Note: In rare cases of extreme protein excess, kidney function can be impaired, as the kidneys have to work harder to excrete protein breakdown products. This is particularly critical for individuals with pre-existing chronic kidney disease. If you have any doubts, be sure to consult your doctor.
How Much Protein Is Absorbed Per Meal?
There is still debate in the world of dietetics regarding this. Some studies suggest that 30 grams is the maximum the body can absorb at once, with anything more simply being excreted. It is precisely because of this uncertainty that Jessica Shand recommends distributing your daily protein intake evenly throughout the day, rather than trying to consume it all in one or two sittings.
“Even distribution is much better for managing satiety, energy, and sugar balance. Plus, it reduces psychological stress and hyper-fixation on food. Just aim to include approximately 25–35 grams of protein in each main meal, and add light protein snacks if needed,” advises the expert.
13 Best Protein Sources to Add to Your Diet:
- Greek yogurt
- Lean meat and poultry
- Tofu
- White fish (tuna, cod)
- Eggs
- Cottage cheese
- Parmesan cheese
- Hemp seeds
- Quality protein powder
- Quark cheese
- Edamame beans
- Seafood (shrimp)
- Chickpeas
Based on material from: Vogue.co.uk