America’s nutrition experts have been weighing in on the protein debate lately. Those results are surprising and indicate that plenty of people may not require supplemental protein in their diets. This conclusion arises from a basic knowledge of protein digestion and metabolism. It takes into account the known sources and their contributions to the overall dietary patterns of various populations.
Proteins are large, complex macromolecules, made from small organic molecules— amino acids —that play critical roles in the body. Most amino acids are ones that the body actually synthesizes themselves. For this reason, under normal circumstances, human beings do not require large amounts of protein. The common advice amount for protein is about 60 grams per day for men and 50 grams for women. These numbers represent the average male body weight, at the time, being about 165 lb (~75 kg). For women, it’s an approximate weight of 143 pounds (65 kg).
According to nutrition expert Federica Amati, one of the key points stands out. Research indicates that vegetarians and vegans generally get less protein than their meat-eating and fish-eating counterparts. Despite this, she confirmed that the overall protein levels across these groups still fall within acceptable ranges.
“Unless you have a specific health issue that requires you to have more protein, most people in countries like the U.S. and the U.K. do not need more,” – Benelam of the British Nutrition Foundation.
Nutritionists such as Benelam stress the importance of eating protein at all meals, which is key to preserving muscle. They think that’s better than consuming all your protein in one meal. She added that this method seems to do a better job at preserving muscle function.
“It appears to be better for preserving muscle function if you have some protein throughout the day, rather than just having it all in one meal,” – Benelam of the British Nutrition Foundation.
The consensus among nutritionists is clear: as long as individuals consume enough food overall, they are likely obtaining adequate protein. Amati was particularly keen on the idea of boosting foods with protein where appropriate. As he later emphasized, profit motives are the primary movers behind these practices—not the unquestionable public health need.
“Adding protein to foods is very beneficial — for the profits of that food,” – Federica Amati.
Amati elaborated, saying animal-based proteins are more readily absorbed by the body. Plant-based proteins offer the advantage of increased fiber content. Beans, lentils, peas, nuts, seeds, tofu and tempeh are foods that offer great plant-based protein sources. Many meat substitutes are similarly excellent sources of these proteins.
She stated, “Because protein is so important, our body has adapted really well to making sure that it can reassemble and change the building blocks of these amino acids to make sure we have what we need, as long as we’re eating adequate amounts of food.”
Strength training is the best thing a person concerned about body composition and muscle strength can do, nutritionists say. They note that it’s not enough just to eat more protein.
“If you’re worried about your body composition and muscle strength, you have to lift (heavier) weights and give your body a challenge,” – Federica Amati.
