Here’s what you should know about protein and what it does for your body.Kindamorphic/Getty Images
In the past decade, protein supplementation has gone from the gym floor to the mainstream.
Beyond powders and shaker cups, nowadays you can find added protein in tortilla chips, cookies and yogurt. Tim Hortons sells a protein latte and Starbucks has a protein cold foam. There is a line of protein gummy bears dubbed Swole Bears. Companies have even started marketing protein water: Liquid infused with unflavoured supplements to give you an extra 15-20 grams of protein unencumbered by pesky things such as texture or taste.
The implication is that all of these items are somehow healthier versions of day-to-day staples and indulgent snacks. They’re full of protein. They must be good for you, right?
Although protein is a macronutrient you genuinely need, there’s a lot of confusion and misinformation out there. How much should we be consuming every day? Do the sources matter? What does protein actually do for your body? Here’s what you need to know.
We all need protein, but do we need it in our Diet Coke?
What exactly is protein anyway?
Along with fat and carbohydrates, protein is a macronutrient. Fats and carbs are fuel sources for our bodies, while protein mainly helps build and repair the body’s tissues.
“It makes up literally everything you’re looking at in your body, with the exception of bone,” said Stuart Phillips, a professor in kinesiology and an adjunct professor in the School of Medicine at McMaster University in Hamilton. Known as the world’s No. 1 protein scientist, Phillips has written more than 400 original scientific research and review papers. “Protein is like 20 different bricks. And these bricks are called amino acids. They form chains that ultimately become a protein in your muscle, your skin. There is a structural element of your brain, your heart. Every tissue is made up of conglomerations of protein.”
Both meat and vegetables contain protein, and according to Canada’s Food Guide, consuming a variety of sources – including plant-based sources such as beans and lentils – can help you get other important nutrients such as vitamin B12, iron, fibre and calcium.
Why does protein matter for your health?
Protein helps us build and hold onto muscle. It can help heal wounds and improve our immune system. These things are important throughout our lives, but especially as we get older.
“People 55 and up probably need to make their diet a little more protein centric,” said Phillips. “That’s the population who are more susceptible to muscle loss with aging, which we call sarcopenia. Protein can push back against that.”
A lack of muscle in older adults can lead to decreased mobility and increased risk of falls or fractures. Protein has other benefits as well. A paper from the Journal of Obesity and Metabolic Syndrome showed that a high-protein diet can help aid in fat loss, though the impact is minimal, mostly because protein-dense foods help keep us feeling full.
How much protein should you be consuming every day?
There is a lot of debate online about how much protein a person should ingest every day. According to Health Canada, we need about 0.8 g of protein for each kilogram of body weight per day. Phillips believes people could benefit from closer to 1.2 g per kilogram of body weight.
Analyzing the research, he’s associated this number with healthy aging, appetite regulation, weight management and goals aligned with athletic performance. Of course, that doesn’t mean more is always better. Bodybuilders and influencers often push their followers to get one gram of protein per pound of body weight. According to Phillips, that number is going to be overkill. There isn’t a lot of data to show there are additional benefits from pushing for a higher-end number.
Beyond protein, here are the four nutrients you need for muscle health
Consuming protein powders can be helpful if you’re having trouble hitting your daily goals or if you’re routinely engaged in high-level sports or weight lifting.magnez2/Getty Images
Does it matter what source your protein comes from?
While it can take a bit of planning, for most people it’s possible to get the entirety of your recommended protein intake through whole foods. Two eggs offer 12-14 g of protein. One-hundred grams of chicken breast has roughly 31 g of protein while 100 g of lentils has about 9 g. Check your nutrition labels. Once you know approximately how much protein a food has, it gets easier to ballpark what you’ll need.
Protein powders can be helpful if you’re having trouble hitting your daily goals or if you’re routinely engaged in high-level sports or weight lifting. When looking at protein bars, protein candy and other protein-infused foods, consider how much protein the snack actually has relative to its caloric, sugar and fat content. The Gatorade chocolate peanut butter protein bar has 24 g of added sugar and 360 calories. Clif bars are designed for endurance activities and contain 10 g of protein and about 17 g of added sugar per bar.
Is protein powder safe to consume?
A recent investigation from Consumer Reports found many popular protein powders contained more lead in a single serving than the organization’s food safety experts deemed safe for daily consumption. The report was based on California’s maximum allowable daily dose, a much stricter threshold than has been set by other health authorities. The levels were acceptable based on both Canadian standards and those from the FDA.
“Protein powders are safe to consume,” said Sonia Parmar, vice-president of government relations and regulatory affairs at the Canadian Health Food Association. “Health Canada has set these limits based on conditions that exist in the real world. They’ve done a lot of research on this. It’s not something that’s taken lightly by manufacturers in Canada.”
Similarly, while a common refrain around a high-protein diet is that it’s hard on your kidneys, there isn’t reputable data to back up that claim. We do know, however, that getting enough protein is beneficial.
Concerned about your protein powder habit? Consider these whole food protein swaps