Do you really need protein powder? Here are 3 groups that can benefit…

These days, everyone seems fixated on protein. It’s the one macronutrient that consistently gets a positive rap. Health contributor Miki Eberhardt aptly calls it the “non-offensive” food group, but how much protein do we really need? For women, the Recommended Daily Allowance (RDA) is 0.36 grams of protein per pound of body weight, equating to about 46 grams daily for the average woman. Surprisingly, many of us are already consuming more protein than necessary.

The Role of Protein Supplements

Protein shakes and supplements can be beneficial, but not everyone needs them. According to Ali, only three specific groups of people might need extra protein: athletes, older adults, and individuals with certain dietary restrictions. For most of us, our regular diet provides sufficient protein.

Protein Requirements for Athletes

Athletes do require more protein, about 0.6 to 0.8 grams per pound of body weight. However, it’s important to note that muscle maintenance and growth depend more on resistance training and exercise than on protein intake. In fact, 87% of muscle development is attributed to exercise, with only 13% linked to protein.

Protein Needs for Older Adults

As people age, their appetite and digestive efficiency tend to decrease. This can lead to inadequate protein intake. For older adults, protein shakes can be a practical solution to ensure they get the necessary nutrients to maintain muscle mass and overall health.

Dietary Restrictions and Protein

Certain dietary restrictions can make it challenging to consume enough protein. For people with these limitations, protein supplements can help fill the gap and ensure they meet their nutritional needs.

The Downside of Excess Protein

While protein is essential, consuming it in excess can be problematic. It often displaces other crucial nutrients, like fiber, from our diets. Many of us are not getting enough fiber, which is vital for digestive health. So, if you’re reaching for a protein shake instead of fruits and vegetables, it might be time to rethink your choices.

Getting Protein Naturally

The best way to get protein is naturally through a balanced diet. Surprisingly, protein can be found in many foods like whole grains, beans, nuts, seeds, and legumes. By eating a variety of these foods, you can easily meet your protein needs without relying on supplements.

Most people can afford to relax a bit about their protein intake. Focus on a varied diet rich in whole foods, and you’ll likely get all the protein you need.

Find more advice from Ali on her YouTube channel, and follow her on Instagram, @plantwhys.