Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But what’s the real story?
“Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need,” said Kristi Wempen, a Mayo Clinic Health System registered dietitian nutritionist. “This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher. And with more food comes more protein.”
True or false? Big steak equals bigger muscles.
Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth — not extra protein intake. You can’t build muscle without the exercise to go with it.
“The body can’t store protein, so once needs are met, any extra is used for energy or stored as fat,” added Wempen. “Excess calories from any source will be stored as fat in the body.”