Contrary to the the latest high-protein trend, most healthy adults do not need to consume extra protein.
Your body can make nearly all the amino acid building blocks it needs to build tissues, like muscle. Only a handful of essential amino acids are needed from the diet to complete these processes.
While muscles require 9 essential amino acids, most people already consume enough protein (yes, even vegans), and additional protein is usually unnecessary.
In fact, a high-protein diet can increase the acid load on the body and may increase your risk of kidney stones.
If your protein is mostly from animal sources, it’s also likely going to increase your saturated fat intake – leading to higher blood cholesterol and higher risks of heart disease and colon cancer.
Also, we don’t store extra amino acids; they break down into ammonia, which is converted to urea in the liver and is excreted by the kidneys. In other words, extra protein gets flushed down the toilet if not used quickly!
You’re unlikely to benefit from a lot of extra protein in your diet unless you are underweight, frail, sick, very active, an athlete, or a bodybuilder.
In fact, the average healthy adult needs about 0.8 to 1 gram of protein per kilogram of body weight. This equates to about 70 grams of protein per day for a 160-pound man and 60 grams for a 135-pound woman.
Even those who need higher protein intakes (athletes) typically need less than 2 g/kilograms of lean body weight. This equates to a 160-pound man needing less than 145 grams of protein per day.
There are benefits to a diet higher in protein (25-35% of calories). It can make you feel fuller, keeping calories in check. If proteins replace less healthy foods, such as refined carbs, it may improve diet quality, especially if it is from whole plant foods.
However, higher amounts of protein are unlikely to be beneficial, especially if you are not exercising regularly.
Furthermore, for endurance exercises, carbohydrates are very important. In this case, high protein intake may impede the ability to consume enough carbohydrates.
What is usually missing to build muscle
What is usually missing in the diet are vitamins and minerals that support muscle cell growth and metabolism, such as magnesium, iron, potassium, and calcium.
Also, what’s usually missing is enough exercise to stimulate muscle growth!
Examples of nutrients needed for muscle growth:
Magnesium is required for every single ATP molecule made (ATP is the cell’s energy)! It is also needed to regulate muscle and nerve function, as well as blood sugar levels, and for making proteins. Many people do not consume adequate magnesium.
Find magnesium in:
- Green leafy vegetables
- Whole grains
- Legumes (peas, beans, lentils, soy)
- Nuts and seeds
Iron is required for myoglobin (in muscle) and hemoglobin (red blood cells) that transport oxygen. Iron is also necessary for physical growth, nerve development, cell functions, and the making of several hormones. Girls and premenopausal women are the most at risk for low iron.
Find iron in:
- Oysters
- Fish
- Seaweed
- Whole and fortified grains and cereals
- Potatoes
- Lentils, beans, soybeans
- Dark chocolate
- Nuts, seeds
- Dark leafy vegetables
Potassium is the dominant electrolyte in the cell. It is necessary for the heart to beat, muscles to contract, nerves to transmit signals, and for fluid balance.
Find potassium in:
- Fruits and vegetables, especially citrus, bananas, and tomatoes
- Beans, lentils, soybeans (legumes)
- Dairy
- Pork, fish, milk
- Potatoes and sweet potatoes
Calcium is needed for muscle contraction. It also helps regulate blood pH and pressure, and it helps nerves to transmit signals. So many people fail to get enough calcium in their diet that it is considered a significant public health problem!
Find calcium in:
- Dairy and fortified dairy alternatives
- Fortified OJ
- Kale, broccoli, bok choi
- Soybeans, some varieties of tofu
- Canned sardines
- White beans
In Summary:
For most people, high protein intake does not build more muscle.
What is usually missing is a high-quality diet containing a variety of nutrient-rich foods (aka fruits, veggies, legumes, and whole grains).
Instead of focusing on tons of protein, balance the diet with nutrients you are likely missing to support muscle growth (and your overall health).
Also, muscles need to be worked to grow – do muscle strengthening at least 2 days a week PLUS at least 150-300 minutes of moderate aerobic activity weekly (or 75-150 minutes of vigorous activity).
