The importance of protein in the human body cannot be overstated. Proteins play a crucial role in various cellular functions and are essential for the growth, repair, and maintenance of muscles, bones, and skin.

With the market flooded with high-protein versions of various foods like milkshakes, granola bars, pancakes, and popcorn, many people might feel the need to add more protein to their diet. However, nutritionists suggest that if you are consuming an adequate amount of food, you are most likely getting enough protein.

Federica Amati, a nutrition lead at Imperial College London, emphasized that adding protein to foods is often more about profit than health and lacks scientific backing.

How Much Protein Do You Need?

The amount of protein required varies based on factors like age, weight, and individual nutritional needs. Children and older adults, in particular, need to ensure they consume protein-rich foods. The World Health Organization recommends that healthy adults get about 0.4 grams of protein per pound of body weight per day.

Getting Protein from Food

Protein is a macronutrient that the body needs to function properly. While the body can produce most amino acids needed for protein synthesis, some essential amino acids must come from food sources. Protein can be found in a variety of foods, including dairy, fish, beans, nuts, vegetables, and meat.

It is important to have protein at every meal to maintain muscle function. Plant-based sources of protein like beans, lentils, and tofu are good alternatives for vegetarians and vegans.

Avoiding Protein-Enriched Products

According to nutritionists, most people in developed countries like the U.S. and the U.K. do not need additional protein unless they have specific health issues. It is crucial to check the ingredient list of protein-enriched products to avoid excessive sugar and fat content.

For individuals looking to build muscle, nutritionists recommend focusing on exercise rather than relying on protein bars. Regular exercise, especially weightlifting, is more effective in improving body composition and muscle strength.