Protein Craze: Why the Sudden Attention?
A: I’ve been watching the protein shift for quite some time, but we’re currently in a protein marketing frenzy. It really feels like there’s protein craze marketing happening right now. Everyone is obsessed with putting protein in everything and marketing it as a protein product.
When I first started nutrition counseling about 12 years ago, I was giving low protein recommendations with a lot of rationale behind them—almost like an anti-protein campaign. Then, as I was teaching clients about fractionated foods, I started to realize how much protein my clients were really getting, and how unnecessary and unbalanced their protein-heavy meals were. Protein was in every single meal, almost like it was on a mandate.
A: I have been a dietitian for more than 20 years. In the last few years, we have seen a definite increase in the role of protein in the healthcare world. This has bolstered the appearance of the protein supplement market, especially the whey protein supplements. These alternatives have yet to reach the sales milestones that whey protein has enjoyed. Since 2013, interest in whey protein has been steadily rising; in fact, it's at an all-time high. Interest in these supplements has also led to the increased presence of plant-based protein supplements.
Are the protein recommendations we get every day really enough?
General everyday protein recommendations are 0.8 grams per kg of body weight, yet studies indicate that higher amounts may be more beneficial. Is the RDA sufficient for the majority of adult individuals?
The classic RDA for protein concentrates on averting deficiency in sedentary individuals, yet this may be suboptimal for others, as several studies now show. For one, older adults might need 1.0–1.5 g/kg per day—not the RDA's 0.8 g/kg—to counteract not just the loss of muscle mass but also the decline in function that comes with age and its inevitable pushes toward infirmity and disability.
Frequent Errors in Consuming Protein
Mistakes in intake have a tendency to happen, but it is all right as long as one is aware of it. The most common mistake I see is people incorrectly estimating how much protein they need.
They think they need less than they really do, or they think they need more than they really do. Either way, they don't have a solid grasp on the amount of protein that's right for them.
A: Typical mistakes involve consuming a disproportional share of protein during just one or two meals; basing protein needs on total body weight, which can lead to excessive intake; and/or not paying enough attention to protein quality. If you're getting your protein from low-quality sources, you're missing out on a lot of the health benefits that come with high-quality, well-absorbed protein.
Protein Targets for Overweight Individuals: Calculation
How do you determine the accurate daily protein targets for a patient with excess weight? Is it premised on their target weight?
A: It is optimal to use ideal or adjusted body weight instead of current weight to avoid overestimating needs. This method guarantees that recommendations for protein facilitate maintenance of muscle mass without exceeding energy requirements in a context of weight loss.
Deciding on Quality Protein Supplements
A: If obtaining protein from whole foods isn't achievable, what criteria should one use to select a protein supplement?
A: A quality protein supplement should have a high PDCAAS, a score that reflects not just the amount of protein, but also its quality. The PDCAAS takes into account both the quantity and quality of the amino acids in a protein source. Beyond this, there are some other signs that can tip you off to the fact that you’re dealing with a quality protein supplement. Most of these indicators have to do with the opposite of unwanted additives.
