The debate over how much protein should be consumed in a day is widespread, with influencers promoting high-protein diets that may recommend well over 100 grams of protein daily. While it is important to at least get the recommended minimum of 0.8 grams of protein per kilogram of body weight, consuming excessive amounts of protein can be harmful, particularly for those with kidney conditions, diabetes, or chronic dehydration.
Despite these risks, high-protein diets are becoming increasingly popular, with many Americans expressing interest in increasing their protein intake. However, it is important to remember that a healthy diet involves balance and moderation, incorporating a variety of essential nutrients, including fiber and complex carbohydrates, in addition to protein.
Athletes and older individuals may need to increase their protein intake to rebuild muscle, but simply increasing protein consumption without proper exercise may not lead to muscle growth. Good sources of protein include a variety of foods such as chicken, fish, eggs, nuts, seeds, and tofu. Supplements can be helpful in getting protein, but whole foods are preferable due to their additional nutrients.
Influencers like Ainsley Rodriguez and Monica D’Agostino promote a balanced approach to incorporating protein into one’s diet, emphasizing the importance of whole-food lean sources of protein as part of a well-rounded nutrition plan. Consulting with a physician or registered dietitian before starting a high-protein diet is recommended to evaluate individual risks and medical history, ensuring that any dietary changes are sustainable in the long-term.
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