BETHLEHEM, Pa. — Perhaps you’ve noticed the plethora of protein-packed products lining the store shelves nowadays.
It’s not just protein bars anymore.
Today you can find protein potato chips (chicken and waffle flavored, and made with real chicken to boot), cinnamon rolls, brownies, pancakes and, yes, even water.
Indeed, you read that right: protein water.
On top of that, you may have been inundated with a laundry list of influencers on social media promoting protein, emphasizing how much you need and where you can get it from (often their supplements and products, of course).
But what’s the real deal? Do you really require 200 grams of protein derived solely from lean chicken? Or should you have a couple barebells to up your intake?
LehighValleyNews.com sat down with Capital Blue Cross Registered Dietician Kelsey Henry to find out what’s what with protein and how you can navigate all the confusion.
What is protein, and what does it do?
First off, let’s take a look at what protein exactly is.
It’s one of the three ways that people consume calories; the others are carbohydrates and fats.
“It does a lot of different things, but most people are familiar with the way that it helps build and repair all of our body’s tissues. But it also helps support our hormonal health.”
Capital Blue Cross Registered Dietician Kelsey Henry
“It does a lot of different things, but most people are familiar with the way that it helps build and repair all of our body’s tissues,” Henry said. “But it also helps support our hormonal health.
“It’s important for everyone, especially if you’re aging and going through some different hormonal changes. They are so important to all life changes, and they also support our immune system.
“A lot of people aren’t quite aware of that one, but it can be helpful for helping keep us healthy and fighting against illnesses, or even helping support our immune functions.
“So that when we do get sick with, say, the flu, or we might have symptoms a little bit less severe.”
Protein also helps with satiety, Henry said, providing a sense of fullness after you eat a meal.
An adequate amount of protein can help sustain that feeling, potentially preventing someone from becoming hungry and snacking on higher calorie foods.
How much do I need?
So how much protein does a person need?
As it turns out, that’s a tricky question.
Henry explained that federal dietary guidelines prior to the introduction of the new food pyramid set guidelines based on the minimum amount of protein a typical adult would need to prevent a deficiency.
That was about 0.8 of a gram per kilogram of body weight.
Newer guidelines suggest 1.2 to 1.6 grams of protein per kilogram of body weight, which has led many to ask exactly why that figure jumped so high, and what does that mean for them.
“Everyone is different, and we all have different needs.”
Capital Blue Cross Registered Dietician Kelsey Henry
To get a better understanding, Henry said an individual should evaluate his or her their goals (losing weight, gaining muscle, etc.), age and medical history.
That can be difficult, and almost certainly requires some expert analysis for those who aren’t in the know.
“So unfortunately, it isn’t that simple, and we can’t necessarily put a blanket number on everyone,” Henry said.
“Which is why we have that range now, which I think better reflects that there is a little bit of variation there depending on what a certain person’s goal is.
“That’s where I would recommend, if you’re unsure of what that means for you, I do definitely recommend setting up some sort of session with either a health coach or a registered dietitian that can help break that down for you.”
Some places, such as Capital Blue Cross, even offer complimentary consultations and other information for those who are curious about diet.
Health coaches can be helpful, though a registered dietician would have a more extensive medical knowledge, especially when it comes to chronic conditions.
The point is that each individual is unique, and that can affect how much protein you need.
Odds are you aren’t a professional athlete who may need 200 grams of protein per day
“There, of course, are going to be outliers of people that are career athletes and people that have chronic conditions, and those are not necessarily going to be the people that follow the numbers that are in our guidelines,” Henry said.
“Because everyone is different, and we all have different needs.”
Where do I get it?
But from where should you source your protein? Meat? Dairy? Soy?
Henry said that animal-based protein sources are a complete protein containing the nine essential amino acids, along with some nutrients that can’t be derived from plants, making for an easy source.
But beans, legumes, pulses and other plant-based protein sources also can provide their own unique benefits, particularly fiber, which is absent in meat.
“So what that all means is that typically, for the average person, I would recommend getting both of them,” Henry said.
“That might look like taco night: Maybe we do have some lean ground beef, and we also throw in a can of black beans.”
The key is moderation, Henry said, and keeping an eye on saturated fat, which can be prevalent in meat.
Ensuring a good mix of animal and plant protein with a dietician can help ensure you’re getting the best results for your body.
Furthermore, depending on the person, dietary restrictions for vegans, vegetarians or people who may avoid certain foods for cultural or religious reason, may want to explore other sources, such as soy.
That may involve supplementation to ensure you’re getting everything you need, but with a little help from a professional, it can be done.
Check that nutritional info
As for those protein doughnuts, brownies and other treats?
“When we add protein to something in the manufacturing process, typically that protein is coming from a protein powder, depending on what it is,” Henry said.
“And that can lead to a little bit of a grittier texture, and sometimes you can taste that as well.
“So a lot of food manufacturers can mask that added protein, and add things like saturated fat sources, sometimes sodium, and also, a lot of them add more added sugar to mask that texture and the taste that’s added from adding protein.”
“You might find that it’s only the difference of a gram or two, and really, that doesn’t make a big difference, especially if the price is way higher.”
Capital Blue Cross Registered Dietician Kelsey Henry
Henry said those products can be helpful, but she advises people to flip the package and take a peek at the nutritional information before trying anything.
She also recommended taking a look at the price, as those protein-infused products often are much more expensive than their normal counterparts.
“There’s protein popcorn now,” Henry said. “Take a look at that and compare it to your typical microwave popcorn, which gives a whole grain and does have some protein from that, too.
“You might find that it’s only the difference of a gram or two, and really, that doesn’t make a big difference, especially if the price is way higher.”
Henry recommended simply sprinkling nutritional yeast on normal popcorn for a boost of protein, fiber and numerous vitamins, including D12.
It also helps to keep in mind for whom the product was intended.
A high-protein nutrition bar with 400 calories isn’t intended as a snack, but rather a source of fuel — including carbohydrates — for those engaging in intense activities such as sports or hiking.
If you happen to live a more sedentary life, that bar might not be for you. Henry advised an average person can supplement his or her protein intake with a handful of nuts, for example.
So if you’re overwhelmed by the presence of protein, rest assured, you aren’t alone.
And while it may seem daunting to figure out exactly what you need, as always, it’s best to go to the experts.
“Bottom line, if you are confused by what that means for you, definitely reach out to get help,” Henry said.
