ZOE Science & Nutrition

Recap: How much protein do you need? | Prof. Christopher Gardner

Nov 5, 2024

10:02

Snipd AI

In this enlightening discussion, Christopher Gardner, a Professor at Stanford University and expert on protein and health, tackles the craze over high-protein products like ice cream and cereals. He dispels myths about protein needs, revealing that more isn't always better. Gardner shares insights on how athletes calculate their protein requirements and the unique ways our bodies store carbs, fats, and proteins. His perspective encourages smarter food choices and a deeper understanding of dietary needs for optimal health.

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Quick takeaways

The misunderstanding of protein requirements leads many to consume double the recommended dietary allowance, often unnecessarily so.

High-protein diets may not effectively support muscle growth, as excess protein is converted and stored as fat instead of muscle.

Deep dives

Understanding Protein Needs

The recommended dietary allowance (RDA) for protein is often misunderstood, leading many to consume excessive amounts. Most people in the U.S. are ingesting double the RDA without making a conscious effort, primarily because protein is prevalent in many foods. This trend is amplified by the fitness culture that promotes higher protein intake to support muscle growth, often suggesting amounts like one gram per kilogram of body weight. In reality, the standard RDA of 0.8 grams per kilogram is generally sufficient for most people, indicating that the push for extra protein may not be necessary for everyone.

Intro

2min

Debunking Protein Myths: Understanding Dietary Needs

3min

Understanding Daily Protein Requirements for Muscle Growth

3min

Understanding Nutrient Storage: Carbs, Fats, and Proteins

2min

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.

In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.

But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?

Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - for a healthier microbiome in weeks

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