If there is one nutritional advice that seems to be set on the stone, it means that we need to eat more protein. Reportedly, more than 60 percent of us are actively trying to eat more. Some food companies have protein shakes, bars, and regular foods, as ridiculing three chicken breasts for breakfast can be appetizing (and disgusting for some). I found a way to help with supplements and more. There is even a bottle of water that claims to be “added with protein.”
As a result, the global protein market is expected to rise nearly 6% to $ 7 billion, according to a Fortune Business Insights report.
The boom comes from the popularity of keto and other low carb diets. But the question is, do we really need that much protein, or are they all just marketing opportunities?
In the UK, the Reference Nutrient Intake (RNI) recommends 0.75 g of protein per kg of body weight per day for an average body weight adult. This is equivalent to about 56g / day for men and about 45g / day for women.
According to the British Nutrition Foundation, average intakes for adults, including vegetarians and vegans, are already above the guidelines. Meanwhile, in the United States, according to consumer research firm The Hartman Group, average protein consumption is: It is reported to be twice the recommended amount.
Chicken breast contains about 54g of protein, Greek yogurt contains 20g, some lentils contain 18g, and two eggs contain 12g of protein. A healthy and balanced diet should be sufficient without extra shakes or protein snacks.
“The first thing you need to establish is whether you really need to increase your daily protein intake through synthetic products such as protein bars and protein shakes, or through a single ingredient whole food. It’s about achieving our goals well, “says nutritionist Stuart Jack, despite being a co-founder of the protein supplement brand Musclemary.
Some people need more protein because they are all active or older, “explains nutrition therapist Ian Marber. “As we get older, and to maintain our need for protein, we lose muscle mass.” Some cereals and other protein-added foods can look like gimmicks. Yes, but it can be useful if you really have additional needs. “For older people and people with poor appetite who may have a loss of appetite, consuming fiber and protein with something like Weetabix Protein with added protein is a big bonus for them,” Marver said. say.
Emma Bardwell, a nutritionist who specializes in the health of peri- and menopausal women, also believes that the guidelines are too low for many middle-aged women. “To optimize health, perimenopausal women need to look for about 1.2 g of protein per kg of body weight. They do a lot of exercise, do physically demanding work, and have recently become ill. If so, it can be even higher (1.4-2 g). Therefore, a 70 kg woman cannot break down large quantities (40 g or more) at a time, thus dispersing about 70-100 g of protein throughout the day. is needed.”
Willow Grace Laurie, 51, from Wimbledon says she started using protein shakes after meeting a nutritionist who recommended increasing protein to lose weight. “I found it very difficult to reach my protein goals with food alone. It’s possible, but there’s a lot of cottage cheese. I think this really helps fill me up, so I’m a treat To reduce. ”
Can it help us lose weight?
Weight loss is one of the main reasons people are attracted to additional proteins. “The heat effect of eating causes the body to burn a significant portion of the calories during digestion, and due to its saturation effect, the protein keeps the individual full longer and therefore less likely to burn additional calories. “Jack says.
Several short-term studies have shown that a high-protein, low-carbohydrate diet helps you lose weight, maintain lean muscle, and satisfy your hunger. “I often get clients to start the day with a protein-based breakfast-it can be a game changer for weight management,” Birdwell adds.
However, Marver warns that if you don’t increase your physical activity and have too much protein, it “can be just calories.” This was discovered by interior designer Davida Turner, 45. However, when she stopped exercising, she realized that she had too many calories to meet her needs. “
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