Hot Stuff: Why Is Protein So Trendy Right Now? 🔥

Regular newsletter fare, now with more protein!

4 min read

JUST CHICKEN’ IN

🐓 Quick update on bird flu. Here’s what’s gross: as of February 18, the CDC reports that 162,586,638 poultry birds have been affected. Here’s what’s better: as of now, no human cases of illness have been caused by eating chicken. That said, you should still take any precautions you can. I myself have had a pretty strict no-bird diet for years, but I appreciate that it’s a great high protein, low fat, cost-effective and easy to prepare option. Just don’t let it be too easy. Eating undercooked chicken can pose serious risks, bird flu aside. Cooked chicken needs to be 165 degrees and I’d gander (ha, 🪿) that not all of you bird-eaters are actually using a meat thermometer when cooking. Here’s a good one. Don’t overthink it. Don’t undercook it.

SMELLS LIKE ‘TEIN SPIRIT

Chicken may be America’s favorite protein but it’s about to have some competition: the global market for high-protein foods is projected to reach $50B by 2028. 🤯 More specifically, the market for processed high-protein foods, like engineered protein Wheaties, protein sodas and other Frankenfood atrocities detailed in this amusing/disturbing story, one of many on this topic. To say protein is having a moment is grossly understating it. And of course we can’t do anything in moderation, hence the proliferation of companies pumping every possible gram of protein into innocent snack foods and slapping them with a “health” label.

Nutritionists and performance medicine doctors are divided on what constitutes “enough” protein, and even the nuance has nuance. The RDA for adults has long been to aim for .7g of protein per pound of body weight. But you will easily find as many experts saying Americans consume far too much protein at the expense of other nutrients AND the planet (hard to disagree) as those saying we should actually aim for 1g/lb or more (here’s a deep dive on that thinking) to maintain muscle and metabolism, particularly as we age. As in, it helps you stay hot for longer. ❤️‍🔥 My suggestion: experiment and see what works for you. I found I liked my energy levels and my clothes better when I added more protein but I don’t lose my mind counting macros every day. And that’s one to grow on. 🌠

ESSENTIAL WORKERS

So what source of protein is best? Protein quality is measured by the amount of Essential Amino Acids (EAAs) present in the source- aka their nutrient density, an important concept to understand.

🎓 EAAs are the workhorse of protein and your body cannot produce them itself. While beans and quinoa can provide a great source of “complete” (meaning including all EAAs) protein, research shows that more plant protein is required to achieve the same usable protein as animal sources, meaning 2oz of beans yield different EAAs than 2oz of lean meat. To be clear- most experts agree that whole food sources of protein (i.e. meats, fish, legumes and eggs) are the best choice for the bulk of your intake. But if you need to supplement/snack between meals in order to meet your goals, food science has ensured that we have more than enough options. Here are my picks, feel free to disagree or share yours in the comments section below ⬇️:

• Whey Protein: Levels. Fast absorbing, clean formula, not chalky, not obnoxiously expensive.

• Plant Protein: Momentous. Complete EAA profile, pea protein sourced.

• Plant Bars: Aloha. Peanut Butter Cup flavor only. Great texture- not an easy feat.

• Whey Bars: David. If you want a super clean label, look elsewhere. But for protein grams per calorie, you’re not doing better than this.

• Overall Favorite Source: Good Culture 2% Cottage Cheese. This is a polarizing food, and I’m not here to convince you if you hate it and it tastes like tiny people marching down your throat (looking at you, Mom). But IYKYK, and this one is delish.

• Runner Up: Dannon Oikos Pro Greek Yogurt (aka Bro-gurt). 20g and added fiber per very small serving. Not for people who hate stevia, which I totally get.

HERE’S A TIP, MAKE THE CHANGE

Since we’ve come this far down the rabbit hole, might as well finish the thought. If you’re in the camp where you find it hard to meet your protein goals or you’re just now deciding to have protein goals, here are some fun tricks to sneak in more grams without going full Bro. 💪🏻 Credits where credits are due.

• Add a scoop of cottage cheese into an omelette, or stir into leftover pasta 🍝 (nice one, Jocelyn!)

• Stir protein powder into oatmeal or blend it with milk to pour over cereal

• Update a dinner classic with Greek yogurt on a baked sweet potato

• Mix raw pumpkin seeds into yogurt, add beans or lentils into an omelette (classic Kurtz) 👨🏻‍🍳

Got more tricks? Share them below! ⬇️ Happy weekend, hot stuff.