Michael Rosidor Fort Lauderale Personal Trainer (786) 504-7266 mrfitness19@gmail.com

Everyone’s new favorite word: Protein

Protein image


Why is everyone obsessed with the word “protein” these days?

If you walk down any grocery store aisle, every snack out there mentions “high protein” or boasts being a

snack full of protein. If you talk to anyone in the fitness industry, they practically

cheerleader chant the word protein, making it seem like it’s the holy grail of all things

health and fitness.



So what gives? Why are we utterly obsessed with protein?

Studies show that snacks and foods labeled with regard to having a high protein

content produce a sort of “health halo effect” – they make people think they’re

healthier than they really are. Granola bars boasting high protein make people think

they’re less like candy bars and more like a healthy diet food. While labeling

something high protein for that halo effect can mislead consumers, the overall goal of

increasing protein is a positive one – just remember, the type of food that protein

comes from matters. A lean meat, eggs, or some tuna are better protein sources than

a sugar-filled granola bar that also happens to have some extra grams of protein.




In the past, buzzwords were things like “no fat”, “low sugar”, or “no cholesterol.”

We’ve switched gears and appear to focus more on protein consumption for the goal

of being healthier overall and even more involved in a fitness lifestyle. Before,

buzzwords focused on restrictions of things like fat and sugar. Today, they focus on

getting more protein. So that’s a positive thing.


But what about too much protein?

While everyone seems to be pushing for more protein, studies show that people

actually get more protein than they realize, thanks to meat portions being two or

three times the size that they should be. Of course, high protein diets promote tons of

good things – increased muscle growth/repair, weight loss and management help,

feelings of fullness, etc. – but too much of anything can be bad. Diet experts think

pushing buzzwords like “high fiber” and “high calcium” could be helpful, given that

most people lack these significantly.



Protein sources and bioavailability

I mentioned above a bit about types of protein being better than others. Like eating

lean turkey, a fillet of salmon, hard boiled eggs, or canned tuna – those are pretty

solid sources of protein. But what about those granola bars that are made of nuts and

wheat to bump up the protein count? Well, remember – not all proteins are created



There’s something called bioavailability when it comes to protein, and what it

basically means is how much our bodies can actually make use of the protein in a

certain type of food. It’s a scale and every protein source gets a ranking. A ranking of

100 means it is top of the line in terms of your body actually absorbing and benefiting

from the protein. As the numbers decrease, so does how bio-available the protein is.


Take a look at some things on this scale:

Whey Protein Isolate Blends 100-159
Whey Concentrate 104
Whole Egg 100
Cow’s Milk 91
Egg White 88
Fish 83
Beef 80
Chicken 79
Casein 77
Rice 74
Soy 59
Wheat 54
Beans 49
Peanuts 43

Notice how there’s a stark difference between protein bioavailability in peanuts

(which might be what make that trendy granola bar “high protein”) and whole eggs or

fish. So always remind yourself – regardless of it being a buzzword, protein is not

created equal.

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