Nutritionists Warn Protein‑Enriched Snacks Often Unnecessary/ Newslooks/ WASHINGTON/ J. Mansour/ Morning Edition/ Nutritionists say most people in high-income countries get enough protein without seeking out added-protein foods. The WHO recommends about 0.4 g per pound of body weight, levels easily reached through ordinary diets. Experts suggest focusing on whole food sources and regular resistance exercise over supplementing with protein snacks.
Don’t Need Added‑Protein Foods Quick Look
- Expert Advice: Unless medically necessary, added-protein foods are typically unnecessary.
- Essential Nutrient: Protein supports muscle, skin, and bone health.
- Daily Need: WHO recommends 0.4g per pound of body weight.
- No Deficiency Risk: Most adults in wealthy countries already get enough.
- Natural Sources: Meat, dairy, legumes, nuts, and seeds offer sufficient protein.
- Supplement Caution: Protein-enriched products may add sugar, fat, and cost without real health benefit.
- Better Strategy: Regular meals and strength training are more effective than protein bars.
Nutritionists Warn Protein‑Enriched Snacks Often Unnecessary
Deep Look
Why Protein Matters — and How Your Body Manages It
Protein is a vital macronutrient composed of amino acids, fundamental to muscle, bone, and skin repair. While the body can synthesize most amino acids, some — called essential amino acids — must come from food. Researchers highlight that eating a balanced diet provides adequate raw materials for protein synthesis, which the body is highly efficient at processing.
Current Needs vs. Excess Consumption
According to the World Health Organization, adults require around 0.8 g of protein per kilogram of body weight — about 0.4 g per pound. That translates to roughly 60 g daily for men and 50 g for women. In wealthier nations, average intake often surpasses this, meaning outright protein deficiency is rare outside very low-income regions.
The Protein Gap Myth
Nutrition experts such as Federica Amati of Imperial College London point out that high-protein products are a marketing strategy targeting profit rather than health. These novelty foods often come laden with sugars or unhealthy fats. Meanwhile, people who lift weights or engage in resistance training benefit more from the physical act of exercising than from adding protein bars to their diet.
Best Whole-Food Protein Sources
Protein is naturally abundant in a wide range of foods:
- Animal-based: Lean meats, fish, poultry, eggs, and dairy—rich in all essential amino acids and often easier to digest.
- Plant-based: Legumes (beans, lentils, peas), nuts, seeds, tofu, and tempeh provide protein with fiber and lower saturated fat. A diverse plant-based diet can meet protein needs effectively, though vegetarians or vegans should ensure variety to cover all amino acids.
Strategic Protein Timing
Breaking protein intake across meals enhances muscle function and maintenance. Eating protein evenly throughout the day — instead of loading it into one meal — supports better metabolism and muscle repair.
When to Consider Extra Protein
Those with increased needs—like older adults, growing children, or individuals recovering from illness—might benefit from intentional protein intake. But for most, especially in well-nourished populations, protein-enriched packaged foods offer little advantage over natural dietary sources.
Bottom Line
For most people, protein requirements are met through everyday meals. High-protein foods are often more marketing gimmick than health necessity. Prioritize balanced eating with meats, dairy, legumes, and nuts, and build muscle strength with regular resistance exercise. Add processed protein snacks only if a healthcare provider advises it.
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