How Much Protein You Really Need: What the Science Says and the Myths You Should Forget

Although it is essential for health, new studies reveal that consuming it in excess does not have the benefits that many believe.

                                                                                        

Protein is one of the most promoted nutrients on social media, in supermarkets, and in training plans. However, science indicates that while it's essential for functions like muscle building and recovery, excessive protein consumption doesn't produce the miraculous effects often advertised, according to The Washington Post.

After an intense workout, consuming protein alongside carbohydrates can help replenish energy stores and speed recovery more effectively than carbohydrates alone, explained Shawn Arent, a sports nutrition researcher.

Additionally, eating a small amount of protein before bed—such as yogurt or a handful of nuts—may stimulate muscle building overnight.

Extra protein doesn't necessarily help with weight loss

One of the most widespread myths is that increasing protein consumption can facilitate weight loss. Although this nutrient provides greater satiety and forces the body to expend more energy digesting it, the actual effect on weight loss is minimal.

In this regard, Stuart Phillips, professor of kinesiology, clarifies that the additional caloric expenditure from digesting protein is very small and insignificant for body weight control.

Whey Is Not Essential

The supplement market has popularized the consumption of whey protein shakes, positioning them as essential for those looking to gain muscle.

                                                                             

However, experts like Nicholas Burd argue that this view is the product of aggressive marketing campaigns. Alternatives like Greek yogurt or salmon offer similar amounts of leucine, the key amino acid for stimulating muscle growth.

What happens if you eat too much protein?

Phillips warns that our bodies can only use about 0.4 to 0.5 grams of protein per kilogram of body weight in a single meal.

Consuming excessive portions doesn't translate to more muscle: it simply ends up being eliminated through urine, wasting expensive protein-rich supplements or foods.

For sedentary people, the official recommendation is to consume 0.8 grams of protein per kilogram of body weight per day. This equates, for most people, to about 45 to 60 grams daily, found in foods like two chicken breasts, a can of tuna, and a small handful of almonds.

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On the other hand, those who exercise regularly should aim for between 1 and 1.2 grams of protein per kilogram per day, and up to 1.6 grams for more intense workouts, suggests Phillips. This way, protein needs are met without unnecessary excess.

While protein is essential for the body, it's not necessary to consume large amounts or resort to supplements.

 Incorporating natural sources such as lean meats, Greek yogurt, fish, and nuts in adequate amounts is sufficient to meet daily nutritional needs.