The truth about ‘protein maxxing’

In spectating the recent “protein maxxing” trends across social media, I had the privilege of speaking with Dr. Ryan Macht from the Dignity Health Medical Group — Sequoia Hospital to discuss the right proteins, simplified nutrition advice and common traps to avoid when purchasing heavily marketed protein products. Dr. Macht is an obesity medicine specialist and surgeon who specializes in bariatric surgery. He works alongside patients to reach their health goals, regardless of surgical intervention. Dr. Macht also has a Master of Science degree in Health Services Research from the Boston University School of Public Health.

Generally speaking, protein is a macronutrient that contributes to satiety and muscle building, allowing weight-loss to be reached if in a caloric deficit. Despite trends on maximizing daily protein, not all protein is made equally. Ingredients are everything and depending on your health conditions, gender, goals, height, and weight, protein intake will be different for each individual. Having high quality protein increases thermogenesis which means “we expend a lot more energy digesting protein than other things,” according to Dr. Macht. Our bodies have to work harder (by burning more calories) to burn protein in comparison to carbohydrates or fats. Hence why a high protein-diet is often recommended for weight loss.

So, what are the good proteins? Whole foods. Not to be confused with the grocery store, whole foods include lean proteins such as meat, nuts, some vegetables, beans, and certain grains in addition to dairy products. Animal proteins generally contain essential amino acids (molecules that make up protein) which our bodies can not make on their own. They provide energy to your cells, make hormones and brain chemicals (neurotransmitters), boost your immune system, etc. Essential amino acids are found in foods like beef, eggs and dairy. As a rule of thumb, you will find most of these in the perimeter of a grocery store with easy-to-read ingredient labels and only price tags in the produce section.

Now, what is considered “bad” protein? Protein cookies, protein coffee, protein bars, etc. It is quick protein compacted into temptingly sweet and savory flavors. Technically it hits the mark of hitting a protein goal, but “trying to put protein in everything doesn’t necessarily mean that it’s going to be healthier or better for you,” says Dr. Macht. Most of them have added sugars or sugar alcohols, toxic chemicals, and are dense in calories. Ultimately goes back to satiety too. A snack including greek yogurt and fruit would be more satiating than a sugary protein bar.

Simplifying the framework of healthy eating has consistently kept patients with less confusion in Dr. Macht’s practice, especially those looking to lose weight. We get it, you are busy, tired, and have enough on your plate, but as mentioned before, stick to whole foods for protein sources and build your meals from there. Dr. Macht also emphasized the importance of fiber, offering light calories, high satiety and healthy digestion. Food like whole grains, vegetables, fruit and beans. Sweet treats? Aim for moderation when it comes to refined sugars. Having one sugary drink sometimes accounts for 35 grams or more of sugar which can easily hinder progress and overall health.

As a consumer, you will consistently be sold the idea of conveniency. Having the control to make better decisions will not only serve you better in the long run, but those healthier habits will carry a more energetic you. If you do not have time to research about health, remember that your daily decisions and critical thinking are enough. Dr. Macht was gracious to provide reassurance that products promoted online with doctors having a “stamp of approval” does not quite indicate you should swing your wallet their way. Be cautious of everything you are being sold, conduct research if you can, and seek professional help from dietitians or obesity medicine specialists if you need them.

Thank you to Dr. Macht and his team for educating patients on the timely protein topic!

For future health topics, please reach out to giselle@smdailyjournal.com. Let’s make San Mateo County healthier together!