“High-protein” has become the dominant term in nutrition, surpassing earlier trends like “low-fat” and “low-sugar.” Traditionally associated with lean meats, poultry, fish, eggs, beans, lentils, nuts, seeds, tofu, and dairy, protein is now featured in an array of products including bottled water, breakfast cereals, and Pop-Tarts, all boasting its nutritional presence on labels. As seen through the popularity of shaker bottles, protein supplements, particularly protein powders, are also trending. This raises several important questions: How much protein do we need? Are protein supplements effective for increasing protein intake? Can excess protein lead to weight gain? Are protein supplements safe?
Experts from UCHealth, including dietitians and a toxicologist, provide insights to address these queries.
First, it’s essential to understand what protein is. While we commonly refer to it in the singular, the reality is that our bodies contain thousands of different proteins. Each protein consists of long chains made up of 22 different amino acids, which fold in various ways to perform numerous functions within our cells.
Proteins play several critical roles in the body, with muscle building being the most recognized. However, their functions extend to tissue development, maintenance, and repair. Proteins also serve as enzymes speeding up biochemical reactions and as hormones that act as messengers between organs. Hemoglobin, the protein responsible for transporting oxygen, is another vital function. Additionally, keratin, collagen, and elastin are proteins that contribute to hair, skin, and blood vessel flexibility. Proteins support the immune system and help maintain balanced blood pH and fluid levels. They can also serve as an energy source, although the body generally prefers sugars and fats.
When it comes to protein requirements, quantities vary based on size, activity level, and age. According to Cathy Deimeke, a registered dietitian at UCHealth, a general guideline is 0.8 grams of protein per kilogram of body weight for sedentary adults. For instance, a 150-pound person requires about 54 grams daily, while a 120-pound individual needs around 44 grams. However, athletes generally require more protein to support muscle recovery-1-1.6 grams per kilogram for endurance athletes and 1.6-2 grams for strength trainers. Older adults, who may experience muscle loss and other age-related changes, also need increased protein intake, often similar to that of younger individuals engaged in strength training.
As for active individuals such as runners and fitness enthusiasts, most can meet their protein needs through a balanced diet alone. Deimeke suggests that around 20% of total daily calories should come from protein. Given that physical activity often stimulates appetite, many naturally consume more protein. High-protein foods can help meet these elevated demands without excessive focus on supplementation. For example, a palm-sized portion of chicken breast offers about 30 grams of protein, while a cup of cottage cheese contains around 25 grams.
Despite the surge in protein supplement popularity, many people do not require them. Deimeke notes that protein shakes can assist in curbing post-workout hunger, providing 20 to 30 grams that the body can easily metabolize. For individuals with limited appetites, such as the elderly or those who struggle with food intake, these supplements can be an efficient solution to meet protein needs.
Overconsumption of protein generally poses minimal risk for healthy individuals, as excess amounts are processed and converted into energy or stored as fat when carbohydrates are sufficiently consumed. However, those with kidney issues should consult healthcare professionals before increasing protein intake.
Recent analyses by Consumer Reports found lead in some protein powders, raising concerns about safety. Dr. Kennon Heard from the University of Colorado emphasizes that there is no safe level of lead exposure, particularly as children are more susceptible to its developmental impacts. However, he points out that modern exposure levels are significantly lower than those from the leaded gasoline and food cans of previous decades. Nutrition expert Robin Bingham further clarifies that the thresholds established in Consumer Reports are considerably stricter than those recognized by the FDA. While environmental sources may contribute more to lead exposure than protein supplements, it is still advisable to remain aware of product contents without excessive anxiety.
Original Source: https://www.uchealth.org/today/protein-supplements-health-needs-and-safety/
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Publish Date: 2025-12-22 00:07:00
