The first “novelty” protein I remember hearing about was when a guy from Jersey Shore released a protein-infused vodka. It was objectively silly but also maybe ahead of its time? As of right now, protein is being crammed into pretty much everything these days. Is that helpful? Let’s discuss.
How much protein is enough?
The RDA for protein is 0.8 grams per kg. So, a 50 kg (110 lb) person would need to consume 40 grams per day to meet the minimum requirements. That’s enough to prevent muscle wasting but, then again, it’s not exactly Thrive City. That’s why McMaster professor Stu Phillips recommends double that amount. A tiny fraction of the population will need more protein. Are you one of them? There are genetic outliers to be sure, but it’s more likely to be circumstantial, e.g. increased protein needs when healing from an injury.
I often recommend eating 100 grams a day. That’s not scientific exactly, but it’s simple. The last two decades have taught me to focus on what people will actually do, not what’s theoretically perfect. So, if you’re not sure what your intake is, or you feel like you struggle to get enough protein in, keep it simple and shoot for 100 grams a day.
If you’re over 65 kg or want to bump that standard up to maximize muscle mass, recovery, and performance, then follow Dr. Phillips’ recommendation. More is fine – or at least safe – but 1.6 grams per day is where the research tops out. That’s plenty for muscle, bone health, and greater satiety.
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Intended subject: A table listing recommended daily protein intake by bodyweight, ranging from 40 kg (64 g) to 120 kg (192 g).. No matching asset in build/assets.
Do you ever look at a trifling amount of protein in an ingredient, like nuts or legumes and figure there’s no point? You know… 3 grams here, 5 grams there. Well, if you’re 10-20 grams shy of hitting those targets, incremental gains might just push you over the finish line.
What if you’re farther away? What if you’re only getting ~50 grams of protein per day, for example? A protein supplement can certainly bridge the gap. So can a cup of egg whites. Or a palm-sized serving of lean beef or chicken. Or a tin of sardines. Or 200 grams of soy. Or 1.2 cups of greek yogurt. But prioritize practicality and convenience first.
1. Get it done
2. Worry about how you get it done
And what of the protein-infused vodka?
Um. I think we need to let our vices just be our vices. Alcohol isn’t health food and that’s ok. Most protein-washing uses cost-effective ingredients and comes along for the ride on the back of ultra-processed foods. Meatless burgers, for example, can be higher in saturated fat than 85% lean ground beef.
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Intended subject: An ad for 'Pro-Tini,' billed as the world's first protein-plus-superfoods vodka, showing two hands clinking martini glasses around the boxed product.. No matching asset in build/assets.
When we prioritize one detail over all others, we tend to lose sight of the big picture. It reminds of “The SnackWell” Effect, where people wind up over-consuming tasty low-calorie crackers because of their supposed virtue.
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Intended subject: A still of Don Draper from Mad Men sipping a whiskey in a suit and tie.. No matching asset in build/assets.
Is protein more effective for muscle gain than lifting weights?
Let's wrap up on something important. Protein alone does not seem to be enough for increasing muscle size. You need strength training for that. Of course, strength training pairs best with protein intake.
GG
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