Grocery stores across America are stocked with various protein products, catering to America’s increasing love for protein bars, protein shakes, and the like. People spend millions of dollars each year on protein supplements, often binging on the supplements with the false thinking that they will help develop hulk-like muscles. While adequate protein consumption is essential for health, Americans often over-estimate how much protein they must consume. It is essential to address how much protein the average individual really needs, and conversely, the consequences of inadequate protein consumption.
How much protein should I be getting? For the average individual, health experts recommend consuming a daily amount of eight grams of protein for every 20 pounds of body weight. For example, a female weighing 140 pounds should consume about 50 grams of protein every day. Therefore, individuals who consume a standard 2000-calorie diet should get 240 to 300 of their daily calories from protein. One piece of chicken alone contains about 43 grams of protein, so a standard meal of chicken and beans already makes a significant contribution to this daily protein requirement.
Thus, it is very easy to meet daily protein requirements! Protein powders, protein shakes, or other protein supplements are definitely not necessary.
Meat is one way people can get protein.
Image Source: Peter Dazeley
What are the consequences of inadequate protein intake? In the human body, proteins are important, multipurpose workers. They transcribe DNA, transport molecules, and break down food for energy. A human body without adequate protein is like a factory struggling with a massive employee shortage.
However, like any vitamins or minerals we consume, moderation is key. The average American does not require protein supplementation. Even for individuals that engage in moderate physical activity, a balanced diet can easily meet daily values of protein.
It is important to note that excess protein can be used by the body as fuel. As fuel levels exceed bodily demands, excess protein is stored in the body as fat, causing weight gain. In addition, individuals often consume protein in the form of red meat, which is high in saturated fat. Furthermore, a high protein diet places extra strain on both the kidney and liver. These vital organs must process the excess protein and excrete it as urea through urination. As a result, high protein consumption may cause severe dehydration as the kidney and liver work hard to remove unwanted byproducts of protein processing.
Because protein is so critical to the normal functioning of our bodies, it is essential that we acquire adequate amounts of protein through well-balanced diets. Without protein supplements, we can still consume enough protein to keep our hard-working bodies running normally!
