Protein: The Current Craze

 Written by: Zachary Nelson; SLU Dietetic Intern 

Protein: The Current Craze

If you've opened TikTok, Instagram, Facebook, or even in grocery stores, you have more than likely seen protein being added to many products. There are many claims about protein and its benefits for health, but how can we decipher them and truly understand how much protein we need? In this blog post we will discuss the basics of protein, what protein is, how much protein we need, how to calculate protein needs, what to look for in products, how to read the nutrition label, and some myths surrounding protein. 

What is Protein?

Protein is one of the three macronutrients our bodies need. Proteins are abundant throughout the body and are essential for health and survival. Proteins have many functions, but here are some important ones: building and maintaining muscle; acting as enzymes that help carry out reactions in the body; and serving as a fuel source for the body, in the form of calories. 

Protein is widely known to be important for building and maintaining muscle, but have you ever wondered why? Every time you perform resistance training (and other forms of exercise, but to a lesser extent), you are creating tiny microscopic tears in the muscles. But don't be alarmed! This is completely normal and is how the body builds more muscle. When the muscles heal, tiny scar tissue forms to repair the muscle. Every time this happens, the muscle becomes ever so slightly larger. And if you do this for years or a lifetime? You can expect your muscles to grow and to become stronger. However, if it were this simple, everyone would be walking around with lots of muscle and appear strong and healthy. This is not the case, however. This is a larger topic that requires more in-depth discussion, but we will stick to the protein side of this discussion.

How Much Protein Do You Truly Need?

It is fascinating to see the surge in marketing surrounding protein. It is also fascinating to see some products being released with added protein or marketed as high-protein. For example, you can now buy Poptarts with added protein. This begs the question: how much protein do you truly need, and how much is too much?

Photo from: https://www.mensjournal.com/food/pop-tarts-protein

According to the new Dietary Guidelines for Americans (2025), the protein target for adults should be between 1.2-1.6 grams of protein per kilogram of body weight. This is higher than in the past, which was typically between 0.8-1.2 grams of protein per kilogram of body weight. Another source you might find for recommended protein amounts is the RDA (recommended dietary allowances). This recommendation is set at 0.8 grams per kilogram of body weight. This number is considerably lower than the Dietary Guidelines for Americans. To make everything even more confusing, if you look at the back of the nutrition label, you will see a percent daily value (%DV). As an example, let's say a product has 25 grams of protein. If a %DV is listed, it will say 50%. This means the specific product contains 25 grams of protein, which is 50% of the daily amount you should be eating. If you calculate this, 50 grams of protein is the recommended daily value according to the nutrition label. Let's think back to the previous two recommendations from the Dietary Guidelines for Americans and the RDA, respectively. Neither of these recommendations matches the nutrition label. So which recommendation can you trust? Generally speaking, the Dietary Guidelines for Americans are followed most closely. This is due to the recommendations being updated every five years, and to this calculation method providing greater flexibility. Another recommendation you may see is the AMDR (Acceptable Macronutrient Distribution Range). The AMDR for protein is set at 10-35%, which is a very wide range to account for a variety of protein needs. This is less common in the general public setting. 

Special Protein Considerations

Protein needs are not all-encompassing. Every protein recommendation should be individualized to the person to account for their preferences, activity level, and overall health status. Let's look at athletes. As you might expect, athletes need to eat more calories and protein to make up for the exercise and amount of calories they burn. Protein needs are different because of this. According to the American College of Sports Medicine, athletes generally need between 1.2-2.0 grams of protein per kilogram of body weight. This is considerably higher than the RDA, and slightly higher than the new Dietary Guidelines for Americans. Digging even deeper, endurance athletes require ~1.2-1.6 grams of protein per kilogram of body weight. Resistance training athletes, such as bodybuilders, may require between 1.6-2.2 grams of protein per kilogram of body weight to account for muscle maintenance and growth. Lastly, athletes who are trying to cut weight, such as wrestlers, or bodybuilders trying to become show-ready, may require even more protein, between 1.8-2.4 grams per kilogram body weight, to account for potential muscle loss while cutting weight. 

There are many other special protein considerations that don't apply to athletes. For example, many chronic diseases require more or less protein to lead a normal life. Chronic Kidney Disease (CKD) patients, stages 3-5 that are not receiving dialysis, require less protein, around 0.6 grams of protein per kilogram of body weight. COPD patients require more protein, around 1.5 grams per kilogram of body weight due to increased demands. Cancer patients receiving treatment also require more protein, sometimes up to 2.0 grams per kilogram of body weight. Once again, it is important to remember that protein needs are individualized and should be tailored to your specific needs. 

Calculating Protein Needs

Remember, calculating protein needs is individualized and may require consultation with your doctor or a dietitian. The example we will use below is just an example, and should not be taken seriously if someone falls into this criteria. 

The example we will use is a 23-year-old male who plays baseball (is a pitcher) and resistance trains six times per week. He weighs 88.6 kg. He is not trying to lose or gain weight, but he does have a goal of increasing muscle size and strength. Let's start from the beginning. He plays baseball and is a pitcher, which requires both muscular strength and endurance. He also resistance trains 6 times per week, aiming to increase muscle size and strength. Because of this, let's use 2.0 grams of protein per kilogram of body weight as a reference.

To calculate protein needs, start by writing down your weight in kilograms, then multiply it by the estimated protein needs per kilogram of body weight.

Body weight (kg) x target range (g/kg) = daily protein goal

For this example, multiply 88.6 kg by 2.0 grams of protein per kilogram, which equals 177 grams of protein. This number is much higher than most people will need. 

Now, let's use an average adult for a calculation. Let's say we have a 51-year-old female who weighs 77.3 kg and only walks her dog in the morning for exercise. Because her activity level is low, a protein intake of around 0.8 grams per kilogram of body weight may be more appropriate. To calculate this, we can multiply 77.3 kg by 0.8 grams of protein per kilogram of body weight, which equals 62 grams of protein per day.

Protein In The Market

As mentioned previously, many products are being released that contain extra protein, or at least are advertised as high-protein. So what should you be looking for in products? A general rule of thumb for protein is to spread your intake throughout the day. Consuming large amounts of protein at one meal rather than spreading it out throughout the day can create bad habits and affect your appetite. Protein is known to be satiating, so consuming large amounts of protein at once may make you feel full for a long time, which could prevent you from eating other meals. Keeping this general rule in mind, think about some of the protein products on the market today. Some products, such as protein shakes, contain 42 grams of protein just in one drink. This is often unnecessary for the vast majority of people. 

Photo from: www.walmart.com

Protein Myths

Now, let's jump into some protein myths. Below is a list of some common myths you might hear circulating either on social media or through conversations.

Myth #1: Your body can only absorb a certain amount of protein at a time (usually thought to be 30 grams).

Let's break this down. The claim that the body can only absorb 30 grams of protein at one time is false. What is true is that the body can only allocate a certain amount of protein to stimulate muscle protein synthesis, usually 20-40 grams for most people. The remaining protein after muscle protein synthesis has been fully utilized and activated can be used for other purposes, such as energy. The takeaway is that protein doesn't suddenly stop working or disappear after a certain number. 

Myth #2: High-protein diets are not good for your kidneys.

This is generally false. In healthy adults, a higher-protein diet does not cause kidney damage. But in the context of a person with Chronic Kidney Disease, a higher protein diet can cause problems for them. The context of the situation is important.

Myth #3: Protein is needed right after a workout for muscles to repair and grow. 

This is not entirely true. The anabolic window, also known as the window of time in which muscle protein synthesis works best, is real. However, it is a much wider range than previously thought. 30 minutes was generally considered to be the anabolic window for a long time. However, a detailed review published in the Journal of the International Society of Sports Nutrition found no strong evidence that consuming protein immediately after a workout leads to greater muscle gains than eating later in the day, as long as protein intake is similar. This picture shows a good example of what was previously thought regarding the anabolic window.

                                        Photo from: https://www.bodybuildingmealplan.com/anabolic-window/

Myth #4: Higher protein foods are always the better option.

The reality is that just because a food is higher in protein, that does not make it a better option. The high-protein food may still be very high in added sugars or saturated fats, for example, which are known to be harmful if consumed in excessive amounts. 

Myth #5: Animal protein is superior to plant protein.

While it is true that animal protein is a complete protein, this does not mean plant protein is somehow inferior. The most important thing to remember when consuming protein only through plants (vegetarian or vegan, for example) is that you need a variety of protein sources to get all the essential amino acids. This does not make plant protein inferior, however. Plants also contain many other important nutrients that animal products may not have, so plant protein is an added benefit to a balanced diet. 

The Bottom Line

As we know, protein is very important, and actually essential to sustaining life and maintaining health. Protein does not need to be difficult to understand. It is not magical. Protein needs will vary person to person, but there are general guidelines. Most adults will likely need 0.8-1.6 g/kg of protein per day, and most athletes will need 1.2-2.2 g/kg per day. It is very important to remember that protein needs are individualized. They should not be generalized to everyone who fits into one of these two categories. Protein comes from many sources, which makes variety important. Whole foods are generally preferred over supplements due to their more complete nutrient profiles. 

Move Over, Protein: Fiber Is Having a Moment

 Written by: Keliana Sewell; SLU Dietetic Intern 

Protein has been sitting real comfortably at the top of nutrition trends for a while now. Protein bars. Protein shakes. Protein cream cold foam from Starbucks (this one is actually really good). Besides the point, protein is in everything! And don’t get me wrong, we love protein and all the muscle building and hunger taming magic that it brings. But fiber is ready to steal the spotlight and coming in fast. I am here to give fiber their moment they deserve and provide realistic tips to meet your fiber goals every day. From, your gut healthy dietetic intern.

How Soluble Fiber Helps Lower Cholesterol

According to the Centers for Disease Control and Prevention, over 100 million U.S. adults have high cholesterol levels, which increases the risks for cardiovascular diseases, the leading cause of death worldwide. What may seem overwhelming, can be fixed with one of our very own carbohydrates we love, soluble fiber. This type of fiber is found in plant-based foods that work to slow digestion by absorbing water and turning into a gel-like consistency, allowing it to work its magic on cholesterol.

How Insoluble Fiber Prevents Constipation

Now soluble fiber is great, but what’s even better is solubles right hand man, insoluble fiber! Insoluble fiber moves more quickly through the digestive tract, adding bulk to stool to help prevent constipation. Insoluble fiber plays a critical role in maintaining heart health by promoting regular bowel movements and enhancing gut health. These two dynamic duos sure know how to work together and get things moving!

How to Add More Soluble Fiber to Your Diet

My first rule of thumb with fiber, start SLOW! A friend of mine recently recommended I drink one of those probiotic sodas–as I am a trusted Dr. Pepper enthusiast, I was skeptical. But I trusted the sweet bubbly swap, but was quickly surprised by the immediate discomfort that followed. I never wanted to try a gut healthy beverage again. Which is why, gradually increasing your fiber intake with subtle swaps to make it more attainable and sustainable. Easy swaps include switching to whole-wheat bread on sandwiches, include fresh or frozen fruit and vegetables to any meal. I encourage adding any beans, lentils, or chickpeas to a build your own bowl. Looking for a sweet treat? How about a sweet potato brownie!

I’ve made the swap, why can I still not go to the bathroom?

A common issue people have when increasing their fiber in their diet is they find it hard to go to the bathroom. One thing I wanted to mention is when you eat more fiber, you also need to increase the amount of water you drink. Like we talked about before, fiber adds bulk to your stool, and without enough water, the bulk becomes dry and slow moving–hello constipation!

Bottom Line

Soluble fiber is a beneficial nutrient that may help naturally lower cholesterol. Think of fiber as a sponge: without water, it isnt able to soak up the dirty particles the way its supposed to leaving things high and dry. Don’t be silly, add a little fiber to be feeling good and willy!

From your fiber loving friend!

#fiber #nutrition #guthealth #probiotic #solublefiber #insolublefiber

Practical Guide to the Physical Activity Guidelines

 Written by: Emily Winkels; SLU Dietetic Intern

Only 26% of men, 19% of women, and 20% of adolescents meet the current physical activity guidelines for Americans1. The latest physical activity guidelines were established in 2018, but most Americans are falling short. There is significant evidence that shows how important physical activity is for disease prevention, cognitive function, mental health, and even sleep1. Knowing how imperative physical activity is for our health, well-being, and longevity how do we realistically meet the guidelines and apply them to our busy lives? 

                              Figure 1: Physical Activity Guidelines for Americans (Department of Health and Human Services, 2024)

The current Physical Activity Guidelines for Americans1 are as follows: 

Per week we should be aiming for: 

·      150 minutes - 300 minutes of Moderate Intensity Exercise (equivalent to 2.5-5.0 hours)*

OR

·      75 minutes - 150 minutes of Vigorous Intensity Exercise (equivalent to 1.25-2.5 hours)*

o   * Or a combination of both Moderate and Vigorous Intensity Exercise 

AND 

·      Muscle Strengthening activities x2/week @ at least moderate intensity that involves ALL muscle groups 

 

Additional health benefits are beyond the 300 minutes/week of moderate intensity exercise1.

 

As a busy dietetic intern and master's student studying nutrition and physical performance, I fully understand how busy life can get and how easy it is to put physical activity on the back burner when life gets busy. After learning more about the physical activity guidelines in my Exercise Testing and Prescription class this semester, I found the guidelines a bit challenging to understand at first. I found myself asking the following questions, do I even have time to meet all of these guidelines? Are these guidelines practical for students, or for full-time employees, or for busy parents? What does it mean to exercise at moderate intensity? Vigorous intensity? You may be asking yourself the same questions, which is why I want to break down these guidelines a bit and offer practical tips to incorporating more movement into your daily routine. 

Let's start with a few basic definitions and differentiate between physical activity and exercise. Exercise is defined as "planned, structured, and repetitive" movement that aims to improve physical fitness2. Physical activity "is defined as any bodily movement produced by skeletal muscles that results in energy expenditure"2. Physical activity essentially includes exercise as well as movement such as walking around your workplace, or doing chores around the house, or shoveling the driveway when it snows. 

There are many different kinds of physical activity, but each may require varying amounts of intensity. For example, there is a difference in intensity between sweeping the floor at home and running sprints outside. This is where the exercise intensity definitions come into play. There are three types of physical activity intensities: light, moderate, and vigorous. 

·      Light-intensity activity mainly encompasses "non-sedentary walking behaviors"1 and has the lowest amount of energy expenditure. It can also be expressed as being active using below 50% of your relative max heart rate3. I personally like to describe this intensity as one that gets you moving and active but not so much that you are breaking out a sweat or out of breath. 

o   Examples include household chores, walking at a slow pace, cooking, etc. 

·      Moderate-intensity activity requires more effort than light intensity. It amps up your heart rate to about 50-70% of your relative max heart rate3. Another way to think about this intensity is to try talking when you exercise. For example, if you are cycling at a moderate intensity, you should be able to hold a decent conversation, and your breathing will begin to quicken more than if you were walking slowly3.

o   Examples include bicycling for leisure, brisk walking, strength-training, rowing, recreational sports, etc. 

·      Vigorous-intensity activity is the most challenging intensity. At this rate, you are using 70-85% of your maximum heart rate and breaking a sweat within only a few minutes3. 

o   Examples include running or sprinting, cycling at a fast pace, power lifting, competitive sports, stair climbing (fast pace), swimming laps (fast pace), High-Intensity Interval Training (HIIT) etc.  

If you have a smart watch like I do, you might be familiar with what your heart rate is during your exercise. A helpful tip is that most smart watches can track what heart zone you are in during your activity so you can monitor just how hard you are working and what exercise intensity you are in. 

Now that we are more familiar with what these different activity intensities are, we can now explore how we can implement these in our daily lives. 

The best way to implement exercise and more physical activity into your daily routine is to find something you enjoy. It is common for social media or news outlets to market that you must do this one exercise for certain health benefits or to lose X amount of weight or to look a certain way, but I am here to tell you that forcing yourself to do physical activity that you do not enjoy is not sustainable. With increasing our physical activity, we don’t want to just make it a new year’s resolution that never sticks. The goal is to make physical activity part of our lifestyle and make it something that is sustainable and supports our physical and mental health. 

Below I will offer some practical tips to help you implement more physical activity into your routine: 

Exercise Breaks during the Workday: If you are like me and crave movement during a long workday sitting at a desk, taking short breaks throughout the day is your friend. There are a couple strategies you can use to achieve this. If you are in a tall building, take a break every hour and walk up and down a few flights of stairs. Or is there a further water fountain or bathroom you can walk to? If you work at home, walking to a different room in the house to pet your cat maybe a fun way to get in some movement. Between my clinical rotations and night class and when the weather is nice, I enjoy walking around my school’s campus track even if it’s only for a few minutes. Just having that break to move my body gets me active and feeling good. It is a great way to take a brain break after hours of working too! 

No equipment? No problem: If you do not have access to workout equipment or a gym membership, technology is your friend. There are countless equipment-free exercise tutorials on the internet that you can try. From Pilates to body weight strength training, to dance workouts, the options are endless. One of my personal favorite ways to practice this (and great for kids too) is Just Dance. If you do not have a Wii, YouTube has countless free Just Dance videos that will be sure to get your heart rate up in no time! 

Movement is Movement: As my exercise routine has changed over the years from being a competitive athlete, to a recreational runner and lifter, to now a busy grad student, I learned that different seasons of life require different types of movement. For example, during my senior year of college, I had the time to train for a marathon at the end of the school year. Nowadays I am lucky if I have time to get a quick walk in on my walking pad or in my neighborhood after a long day. Giving yourself the grace to switch up your exercise routine if your schedule does not allow it, is okay. Finding ways to move throughout your day in both the busy and the slow times of life is what is going to benefit you the most. Even if you only have a few minutes to do some quick exercises or walk your dog at the end of the day, movement is movement. 

Bored with your Exercise? Trying a new type of exercise might also be a way to get you motivated to move more. Are you burnt out on the same exercises at the gym? Maybe try checking out a new workout class. Are you bored running the same loop at your favorite park? Go in the opposite direction or find a new trail you’ve never ran on before. Trying a variety of ways to be physical activity is not just helpful for your motivation, but you might also end up working different muscle groups. For example, after training for my marathon and getting a shoulder injury, I had to take months off of running or lifting weights with my upper body. At first, I was super discouraged that I had to take a break from what I’ve been doing for so long, but then I discovered cycling and going on walks outside and now I enjoy doing both as I recover. Again, the key is to be creative with how you move and find what is going to help you make physical activity a bigger part of your lifestyle. 

I hope some of these ideas inspire you to incorporate more physical activity into your daily life! Remember to integrate different intensities of exercise throughout your week, find little ways to be more active throughout your week, and choose movement that YOU find joy in. Happy Exercising! :)