Protein-maxxing obsession debunked

The fast-growing protein trend focuses on eating more protein, but when does it become too much? Protein is an important macronutrient for the body but eating complete meals with whole foods is essential. A Baylor College of Medicine registered dietitian weighs in on the “protein-maxxing” fad.

“Protein is one of the three macronutrients we need. It helps rebuild muscles and cells and provides some energy,” said Lisa Froechtenigt, registered dietitian and bariatric program coordinator in the Michael E. DeBakey Department of Surgery.

Forms of protein

The body absorbs animal protein well, including chicken, beef, fish, eggs and dairy. Vegans or vegetarians typically need to eat twice as much plant protein since it is more challenging for the body to absorb.

“If someone is eating tofu, all of that might not be absorbed, so you might need to eat double the amount of what you’d eat in animal protein,” Froechtenigt said.

Plant-based foods with protein include pea protein, chickpea pasta, hempseeds, chia seeds, quinoa, tofu, lentils and soybeans.

Whey and pea protein are popular supplements for rebuilding muscles and recovery. Whey comes from dairy, while pea protein is plant-based.

People will not meet protein needs just eating plain protein pasta or mac and cheese, which is only about 10 grams of protein per serving. While quantifying protein servings varies per person and level of activity, Froechtenigt suggests people typically get about 20 to 30 grams of protein per main meal.

Protein helps manage glucose levels for those with insulin resistance. People with diabetes should pair protein with a carb and/or fiber source, and protein pasta benefits people with glucose or insulin resistance or those who struggle to get protein in their diet. Mix protein pasta with ground beef, tofu, lentils or cottage cheese to get sufficient protein.

If protein shakes or supplements offer 45 grams of protein, that is excess. The body will get rid of it through the kidneys or store it as fat: “Eat whole foods first to get your protein, but if you’re struggling, a protein shake will provide you with nutrition regardless. They’re not bad but be mindful – you don’t need to have five shakes a day.”

Snacks

Protein-fortified snacks like protein chips, protein pretzels and protein ice cream are hitting the shelves as the protein-maxxing trend continues, but they might not taste good. Froechtenigt emphasizes not eating these snacks to hit protein goals if they do not satisfy tastebuds. Instead, she recommends eating real chips with a protein source while being mindful of servings.

“Those chips will not meet your protein goals, but if you like those snacks with extra protein, think about the purpose. Why are you doing it? Do you need that protein or are you not able to meet those needs elsewhere? Just because it has protein in it doesn’t mean it’s a healthy food,” she said.

Cottage cheese is having its own viral moment for a reason: it is a low-fat protein option that is versatile.

“You can make creamy pasta sauces with cottage cheese to get an extra boost of protein. You can eat it with fruits or vegetables or mix it with ranch seasoning. You can get creative,” Froechtenigt said.

Other sufficient snacks that help meet protein needs include:

• Greek yogurt or drinkable yogurt.
• Trail mix with varieties of nuts and seeds.
• Granola and protein bars: Look at the ingredients and avoid bars with excess protein and sugar.
• Chia seeds: Add them to yogurt, cereal or granola.
• Peanut butter: Can be higher in fat so be mindful of servings and pair it with something, like a fruit or vegetable.

Caution

People with kidney disease or kidney issues should be wary of their protein intake. Everything is processed through the kidney and liver, and excess protein might be challenging for them to process. People with diabetes benefit from having protein-fortified foods and snacks like protein pastas and chips to help manage glucose levels.

Copious amounts of protein are not needed for those who exercise. Eating balanced meals and snacks is helpful, and carbs helps makeup muscle as well. In extreme cases, people have overdone protein, resulting in kidney failure because their kidneys processed extra protein. Protein alone will not replenish the body: protein, carbs and fats are necessary.

“Diet culture emphasizes protein, but we’re missing out on the other two macronutrients: fat and carbs,” Froechtenigt said. “It is possible to get too much protein; the body can only absorb about 30 grams of protein per intake.”

Before making decisions about protein, talk to a doctor or dietitian. Most people are not deficient in protein if they eat adequately. A dietitian can help with overall nutritional intake, not just one nutrient.

“We are hyper-focused on protein, but our body survives on so much more,” Froechtenigt said. “Diet culture can make us feel anxious and that we’re lacking something, but pause before jumping on that train and ask yourself, ‘Is this something that will benefit me or will it take my money or harm me in some way?’”

By Homa Warren