The Protein Backlash
It's confusing, I know.
On one hand, people like me are telling you that you're not getting enough protein, while major publications insist Americans get plenty.
It's no surprise that there’s been a “protein backlash.” Protein is wildly popular, finding its way into everything from cereal to water to chips.
Even Dr. Peter Attia recently commented that he thought this issue was settled, but protein is still being dismissed as “just another nutrition fad.”
Here's the podcast. I've listened to it 3 times and get more out of it each time!
The case for more protein
We store fat easily.
We store carbohydrates in the liver.
We havenostorage option for amino acids, the building blocks of protein.
Each day, you must consume enough protein.
If you don't, your body pulls it from your muscles to keep everything else running--hormones, immune health, skin repair, digestion, metabolism…..
Just hitting the minimum RDA (0.36 grams of protein per pound of body weight) can mean you're losing muscle, every year.
Attia said,"The importance of high protein intake—substantially exceeding the current recommended dietary allowance—cannot be overstated, as it is.... vital for health and longevity as it is for physical performance."
The RDA is the recommended MINIMUM to avoid deficiency, not the ideal amount.
The New York Times, Time magazine, and others print articles on how protein intake is overrated and people are getting more than enough.
I don’t know who those people are. They’re definitely not our clients!
When we calculate protein requirements, overwhelmingly the reaction is, “How can I get that much in my diet?”
Breakfast is the most important meal for protein intake and the most likely meal to be low.
People tell me they eat cereal, an egg or two, and often nothing at all.(You may remember my client whose breakfast was 2 muffins and strawberries with cream…)
That leaves a massive protein gap to fill in just two meals.
From my "Laboratory of Life" of scanning people on the InBody machine, I've seen people who weren't gaining muscle start gaining it when we recalibrated their diets to include optimal protein.
Why's there so much debate about protein?
I've found:
People who say “you’re getting enough protein” are typically dietitians or nutrition professors.
People who say the RDA is far too low are researchers—the ones whose views shift with new data, which I follow.
Most researchers agree protein intake should increase by at least 50% above the RDA.
If you're training, Attia suggests 0.73–0.91 g/lb to build a “muscle savings account,” a reserve that protects you later in life.
In studies, adults who ate .73 g/pound while lifting weights gained:
27% more lean mass
10% more strength
Same workouts, just more protein.
We recommend clients aim for .7 grams/pound of their goal body weight, (not necessarily their current body weight).
Getting more than that can help offset the days you come up short.
Breaking news…
A new study of people with Type 2 diabetes, found that after 6 months on a “high-protein” diet (only 30% protein--nothing extreme),100% of participants had their diabetes resolveand saw major improvements in multiple cardiovascular risk factors.
They also gained more lean mass compared to the high-carbohydrate group.
Expect the protein debate to keep raging because controversy gets clicks.
The InBody machine doesn't have opinions and isn't trying to sell you something.
Trust your results!
