If you’ve been awake today, you’ve probably had enough time to see someone working towards their protein goals. Scrolling through TikTok, you’ll find videos of people guiding others on how to track their protein intake, gram by gram, or even documenting themselves staying up late to eat when not hungry just to reach their protein goal. Beyond the internet, individuals may be seen carrying protein-infused drinks or worrying about meeting their protein needs for their gym goals, often resorting to pricey bars or prioritizing large portions of meat at meals.
However, according to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, being deficient in protein is “extremely uncommon” if not “nearly impossible” in the US where food is abundant, as long as one is not heavily restricting themselves and consuming enough calories to fuel their body. Many Americans may actually be meeting their protein requirements through their regular diet, which may be below the often touted 100 grams of protein goal.
Freeman points out that people are fixated on protein, but it’s likely that most individuals are meeting their protein needs even with a plant-based diet, as long as it is varied and balanced. He emphasizes that some of the strongest mammals on Earth, like gorillas and elephants, are plant-based. Americans have a complex relationship with food, often fixating on getting enough of one nutrient while restricting another.
While protein is vital for the body, the obsession with meeting high protein goals may not be necessary for many individuals. The recommended daily amount of protein is 0.8 grams per kilogram of body weight, which should suffice for most of the population. Additional protein may be necessary for those with specific needs, such as athletes or individuals aiming to build muscle, but excessive protein consumption can be stored as fat if not utilized for energy.
Protein-rich meals can be beneficial for weight loss as they are filling and satiating. However, it’s important to note that many Americans are lacking in fiber and other essential nutrients like iron. Plant-based foods rich in protein, iron, and fiber can help individuals meet their nutritional needs without excessive focus on protein intake. It’s crucial to consult with a healthcare provider to determine individual protein requirements based on activity level and overall health.