Protein isn't important for non-athletes

Other View vs Mainstream View

There is a non-mainstream point of view that "Protein isn't important for non-athletes". Let's take a look into pros and cons of this statement:

1. Pros: Protein is present in many foods we eat daily, so we often consume enough without consciously focusing on it.
   – Cons (Mainstream View): While protein is indeed in many foods, consciously including good protein sources ensures we meet our body's needs.

2. Pros: Non-athletes can maintain their health without focusing on protein intake, simplifying their dietary choices.
   – Cons (Mainstream View): Adequate protein intake is important for everyone. Adults should aim for about 0.8 grams of protein per kilogram of body weight daily.

3. Pros: Carbohydrates are the body's main source of energy, so non-athletes should focus more on healthy carbs than protein.
   – Cons (Mainstream View): A balanced diet including all macronutrients is crucial for overall health, even for non-athletes.

4. Pros: If you're not an athlete, you don't need to focus on protein intake as your body doesn't require extra for muscle repair and growth.
   – Cons (Mainstream View): Protein is essential for various bodily functions beyond muscle building, such as hormone production and tissue repair.

5. Pros: Reducing focus on protein, especially from animal sources, can be better for the environment.
   – Cons (Mainstream View): While environmental concerns are valid, it's possible to meet protein needs through a mix of plant and animal sources or entirely plant-based options if preferred.

Terms

• Protein: One of the three macronutrients, made up of amino acids, that is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.

• Essential amino acids: The nine amino acids that the body cannot produce on its own and must obtain from dietary protein sources. Examples include leucine, lysine, and tryptophan.

• Recommended Dietary Allowance (RDA): The average daily intake of a nutrient that is sufficient to meet the requirements of 97-98% of healthy individuals. For protein, it's 0.8 grams per kilogram of body weight for non-athletes.

An analogy

Think of your body like a car. Protein is like the metal and other materials used to build the car's frame, doors, engine, and most other parts. It's also used to create the fluids that keep the car running smoothly, like oil (similar to hormones in our body). Carbohydrates are the gasoline that provides energy to run the car. Even if you never drive your car faster than the speed limit (i.e. you're not an athlete), you still need quality building materials to keep the car functioning properly over the long term. Skimping on the right materials can lead to rust, part failures, and a shorter lifespan for the vehicle. In the same way, non-athletes still require adequate protein to maintain their body's structure and function optimally.

The history

1. 1839 - The word "protein" is coined, derived from the Greek word "protos" meaning "first rank or position," in recognition of protein's importance to life.

2. 1900-1920 - Proteins are recognized as essential nutrients and recommendations for intake are developed based on nitrogen balance studies.

3. 1968 - The RDA for protein is set at 0.8 g/kg body weight for adults by the Food and Nutrition Board of the National Academy of Sciences.

4. 2002 - The Institute of Medicine publishes the Dietary Reference Intakes for macronutrients, confirming the RDA for protein at 0.8 g/kg for adults.

5. 2010-present - High-protein diets gain popularity for weight loss and athletic performance. Debate continues about optimal protein needs for various populations.

Three cases how to use it right now

1. Assess your current protein intake by tracking your food for a few days. See how it aligns with the RDA of 0.8 g/kg. If you're falling short, gradually incorporate more protein sources into your diet.

2. When planning meals, aim to include a moderate protein source at each one. For example, have yogurt or eggs at breakfast, a salad with chickpeas at lunch, and tofu stir-fry or fish at dinner. Snack on protein-rich options like hummus and veggies or trail mix.

3. If you're vegan, ensure you're getting all essential amino acids. Combine different plant proteins throughout the day, such as rice and beans, or peanut butter on whole grain bread. Pay special attention to lysine, methionine, and tryptophan, which can be less abundant in plant proteins.

Interesting facts

• The average American consumes about 100 grams of protein per day, which is nearly 1.5 times the RDA for a 150-pound person.

• Plant-based proteins are often incomplete, meaning they lack one or more essential amino acids. But eating a variety of plant proteins throughout the day provides all the essential amino acids you need.

• Protein needs are expressed relative to body weight, so a heavier person requires more protein than a lighter person, even if they're the same height.

• Protein is the most satiating macronutrient, meaning it keeps you feeling full longer than carbs or fat. This is one reason higher-protein diets may aid weight loss.

• Consuming more than 2 grams of protein per kilogram of body weight provides no additional benefit and may stress the kidneys over time.