Is That Enough…?
Here I am sitting at my desk, writing about pushing back against a topic that, for a good portion of my studies and career, I recommended heavily. I’m guilty of contributing to the construction of this "more and more protein" machine. Heck, I’m drinking a protein shake mixed with a serving of highly filtered milk just to hit a protein goal (with a PB&J, in case you were curious). Not a first-world problem at all...
So before you tune out and say, "I knew it!", I am not saying that protein consumption isn't important.
The point, or rather the points, I’m trying to make are these: First, quality should matter just as much as quantity. Second, protein doesn’t have to be in every food item you consume. And lastly, supplement and food companies are exploiting the "you're not getting enough protein" push with bogus marketing and unnecessary fillers.
I’ll Do My Best To Make This Hit List Quick:
1) Most people in developed countries already consume enough protein to meet their basic needs. Even if you’re an athlete, bodybuilder, or just into fitness, protein is, for the most part, readily available. The issue we seem to run into is this "more is better" mindset, regardless of the source. I don’t know about you, but in most cases, the outcome isn’t in my favor, or at least the consequences don’t match the reward.
Especially if your diet looks more like supplements with the occasional real meal. Other than generally homemade stuff, those protein bars, cookies, jerky sticks, shakes, and similar products are not food. They are supplements, which should be consumed sparingly. And yes, I understand they’re convenient, and I’m definitely not advocating that you drop them completely. However, a little extra time spent meal prepping your week instead of scrolling can go a long way…
2) Not every treat, snack, or side dish needs an added protein boost. It’s okay to eat foods that don’t have the sole purpose of helping you hit your protein goal. Most of the time, you can simply pair them with another food that not only provides protein but complements the meal as a whole.
For example, have a PB&J with a glass of milk, a grilled cheese with sliced tomato and some chicken, or a couple of whole wheat pancakes with eggs.
And before I move on, adding a scoop of protein powder to your drink or smoothie does not automatically make it healthy. Just enjoy it, and maybe opt for the version with less added sugar and fat, or better yet, choose an option that's closer to a whole-food.
3) The other day, I was at the grocery store looking for a box of oatmeal. I came across one labeled "8 grams of protein per serving" in bold, bright lettering across the front. A normal serving of oats already has, give or take, four to five grams of protein. What is three more grams really going to do for your daily intake? Especially if you already have dedicated protein sources throughout the day…
The marketing and push from both the fitness and food industries are wild to me. It stems from influencers and marketing tactics that make you feel like everything you consume must have "optimal" protein levels.
And for the love of all that is protein, stop worrying about "complete" and "incomplete" protein sources. Just eat a diet made up primarily of whole foods. Follow the 80/20 rule: let 80% of your daily/weekly calories come from whole-food sources, and the other 20% can come from everything else.
There’s a lot more I could dive into, but I’ll save that for our next protein chat.
I hope you found some value in this. If you're looking for help with your nutrition or training, I offer both nutrition coaching and customized workout programming. Just reply to this email, and we’ll chat.
One last thing: I’ve been running a poll about releasing a monthly strength and conditioning program for just $6/month. If that sounds like something you’d be interested in, take a second to vote in the poll below. If enough people are on board, I’ll launch it next week.
As always, thanks for reading. See you next time!
Would you train a S&C program built by me for $6/month?
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