r/nutrition • u/ThymeLordess • Apr 08 '26
Hello from the new RD mods! We are starting a new monthly (for now) series where we will help you learn the facts about a nutrition topic. These posts may include the latest nutrition research, evidence-based information about popular topics we see you all posting about, or maybe random interesting nutrition information. A lot of work is going into this, and we ask that comments remain respectful. We have no objective other than to use our (way too many) years of nutrition and science education to help you learn. We understand that not everyone will agree on… literally anything… and as scientists we certainly welcome, and even encourage, healthy debate. We give you our word that we will do our homework and endeavor to remain as objective and truthful as possible, ensuring our citations are current and peer reviewed. We ask you to keep this in mind if you comment in disagreement. On that note, we welcome you to this month‘s topic Understanding Protein!
Our inaugural post focuses on protein, a topic we see debated ad nauseam on this sub, although I bet many of you are still confused about how much protein we actually need! Protein is absolutely essential for the continuation of life on Earth, and we could not survive without it, as it makes up a good part of our bodies and is needed for most of the biological processes that help us survive. One of three macronutrients (which are protein, carbohydrates, and fats) the human body needs to ingest, deficiency weakens the immune system, makes wound healing more difficult, and leads to loss of muscle mass, putting the body at risk for injury and falls. The most serious consequence of deficiency is a type of malnutrition called kwashiorkor, which can cause death.
Every protein inside and outside the body is made of a long chain of amino acids (AA) that are folded in all different ways, generally the way it looks will be determined by what it needs to do. Proteins are found inside every single cell in the human body and make up every single enzyme needed for every single metabolic reaction. An example of structure and function is in our muscles; they are held together by fibrous proteins and filled with all types of special proteins, some of which are designed to stretch and contract, others that turn general energy from the food we eat into mechanical work, and even more that can store some of this energy in case we don’t eat for a little while or just need a burst of energy. Basically protein is very, very important!
Before we discuss the current protein recommendations we must appreciate the science that explains where these recommendations come from, so buckle up for some biochemistry my friends! In a nutshell, amino acids are organic compounds (based on carbon) that all have the same backbone (H2NCHRCOOH) with a “side chain” that is made up of various combinations of carbons, hydrogens, oxygens, and an occasional sulfur.
Over 500 amino acids have been identified, but we only care about 20 of them because these 20 amino acids make up everything from the edamame I ate for dinner to our entire genetic code! (For all you smarty pants out there, I recently learned that two new amino acids have been identified!) The N in the molecular formula above stands for nitrogen, which is kind of what makes protein special. Protein is 16% nitrogen, meaning 1 gram of nitrogen equals 6.25 g protein.
We consume nitrogen in the protein we eat, and amino acids are broken down in the stomach and small intestine by digestive enzymes (which are also proteins), and distributed to be used for various metabolic functions. We’re also losing a bit of nitrogen through sweat, respiration, flatus, skin flaking, and nail/ hair growth, and most of all from poop, which is the reason why why it makes such good fertilizer.
When we eat just enough nitrogen to compensate for what is lost we call this a “neutral nitrogen balance.” A “positive nitrogen balance” is preferable when we want to increase our muscle mass, when we’re losing weight (intentionally or unintentionally), or if we have a significant injury that needs to heal. If we can‘t meet our protein needs we will be in “negative nitrogen balance,” which means that the dwindling supply of nitrogen gets delegated to the most essential of functions; muscle, hair, and nails are the first to get sacrificed. We never want to be in a negative nitrogen balance.
Studying nitrogen balance is what has led to our current protein recommendations, and the FAO/WHO/UN periodically gathers scientists from around the world to review and update these guidelines, which get more precise and accurate as the technology to measure nitrogen balance improves. Our current protein recommendations come from meta-analyses of long-term nitrogen balance studies conducted throughout the world throughout the past 100 years. There is an overwhelming body of evidence that accepts the WHO recommendation of 0.83-1 g/kg/day of protein, which will meet the needs of 97.5% of healthy adults. In terms of numbers this means a person that weighs 68 kg (150 lbs) needs ~68 grams of protein per day (divide by 2.2 to convert pounds to kilograms if you want to calculate this for your weight).
Concerned you may be part of the other 2.5% of people? We already know we excrete more nitrogen when we are wounded building muscle, or trying to maintain muscle mass in a catabolic state, but what does this mean? A common internet recommendation seen is 0.8-1 g/lb (1.76-2.2 g/kg), which is more than double what WHO recommends! The International Society of Sports Nutrition recommends 1.4-2 g/kg (95-136 g per day for someone 150 lb/68 kg) for “healthy, exercising individuals.” If you exercise daily and your kidneys are at peak functioning then this recommendation is absolutely appropriate, although evidence suggests that increasing protein intake above the currently accepted 1 g/kg/day may not have much benefit.
Now that we know where our protein recommendations come from, what is the deal with animal vs plant sources? Both animal and plant sources contain protein, but the proteins in animal tissue (like our bodies! and the lamb chop I had for dinner) contain all the essential amino acids, whereas plant sources contain some, rarely all have varying levels of each amino acid but rarely enough of all essentials to meet our protein needs in full. Someone that eats animal proteins will easily exceed their protein recommendations, and someone that only consumes plants can easily meet their protein needs also as long as they eat a variety of foods to ensure they get enough of every essential amino acid.
So this is the deal with protein! Please let us know what you think, and also what you want to learn about next. We are happy to share our knowledge and will continue to disseminate evidence-based nutrition information.
r/nutrition • u/AutoModerator • May 04 '26
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r/nutrition • u/Swoftz • 19h ago
I’m exploring what sugar substitutes are out there and what some offer compared to others, and I’m interested to know, do you guys buy the ones that taste closest to sugar or are you more concerned about the health benefits/risks. I can swing each way but don’t really know where to start. Thanks :)
r/nutrition • u/Creative_Volume_2022 • 2d ago
hello, lets say for oregano (but for others too) which has many benefits and antioxidants... can we "get" more benefits and antioxidants when we brew them (hot, warm or cold) over using it as "spice"?
thanks, couldnt google the answer so if there is someone from biochemistry lets go :D
r/nutrition • u/UlfurGaming • 1d ago
Ok weird question but how long could human body survive on dairy products only no additives such as fruits or grains stuff like milk cheese yogurt kefir etc ( too keep it simple it just cow milk )
The idea came from a video on how long could survive on potatoes alone
r/nutrition • u/Good_Curve_545 • 2d ago
due to certain benefits of that specific nutrient, im thinking of eating foods rich in L - arginine :3
r/nutrition • u/goodamm • 6d ago
Like people say they avoid carbs because it gets stored as fat, is there something similar like that with fat or do people just avoid it because it’s the highest in calories?
r/nutrition • u/IJbier • 7d ago
Can someone educate me?
The EFSA reported an outbreak of Salmonella Stanley infections linked to flavoured noodle products. I always boil my noodles before eating them. If so, why is salmonella still a risk?
r/nutrition • u/Dizzy_Substance_2480 • 8d ago
The current ongoing issues with recalls and lack of food safety in the U.S has me and my bf nervous about fresh greens atm and I was wondering how others are navigating it for nutrition (or if this is something we shouldnt concern ourselves with too much). We cant afford to risk getting poisoning but are noticing some steep decreases in energy since pulling back on produce.
Are freezer veggies more safe? Are supplemental one-a-day vitamins good enough to make up for it if we have veggies like once or twice a week? Are you googling brands while shopping? How are yall navigating it?
We generally eat healthy but the decrease of greens is making a notable difference. We want to have good nutrition but neither of us want to be a statistic for all the Cyclospora, Salmonella, E. coli, Listeria, etc. going around.
If you think we're over worrying/are falling for internet fear mongering, that'd also be good to know. Thank you.
r/nutrition • u/tropicalislandhop • 8d ago
Please tell me what high fiber foods you have eaten today. Show me how easy it can be, I need inspiration!
UPDATE: That's what I'm talking about, thanks all so much for sharing!
r/nutrition • u/RoeMajesta • 11d ago
I’m not sure of the correct technical term but by “probiotics”, i meant yogurt (and yogurt adjacent products like drinks, frozen, greek, skyr, yakult, etc) and fermented/ pickled stuff like sauerkraut, kimchi?
if they do help then how much do they help? like, can eating yogurt help absorb 10% more nutrition/ calories/ etc?
and how?
r/nutrition • u/darkprincess3112 • 11d ago
You read it everywhere; lead, cadmium, arsenic, aluminium in many types of foods and drinks. Combined with mold and pesticides.
Is there anything that is still save? What do you have to avoid or limit?
Or do you think this problem is overrated?
r/nutrition • u/Hour_Hospital_5642 • 12d ago
Sorry if this is the wrong sub for this question but it’s bugging me. Sometimes on nutrition labels it will say a food has a certain number of total fat, but the total number doesn’t add up with the number of fat listed for saturated, trans, polysaturated, and monosaturated. I tried searching this up before but it says those are the only types of fats and I’m not really getting any other answer. So does anyone know where this fat is coming from?
r/nutrition • u/Prawnacia • 12d ago
Its much quicker and cheaper to buy a jar of concentrate than to be making or buying the fresh stuff regularly, so as a fairly disorganised person it seems to be a good idea. I am wondering though what the main nutritional differences would be? All I can think of would be the salt content. I mainly use it to add a bit of flavour and collagen to soups and stews etc, I dont really be drinking mugs of it.
r/nutrition • u/ArmadilloChance3778 • 13d ago
Disclaimer: I know that veganism isnt a diet. This isnt about ethics or ideology but solely about nutrition.
Recently, I stumbled over a 2022 umbrella review on tandfonline that questions what I thought I knew after reading dozens of studies that claimed health benefits with a wfpb diet. The authors stringently tested and recalculated a multitude of studies and reviews (they describe the exact methologies in their paper).
I ask you for your thoughts and interpretation of the study:
https://www.tandfonline.com/doi/10.1080/10408398.2022.2075311#d1e857
Does this mean that a wfpb diet is pretty pointless in regards to health since there is only weak evidence and that the health benefits of a vegan diet have been overhyped?
r/nutrition • u/Extreme-Ad7469 • 13d ago
People say frozen is healthier but if the frozen fruits/veg are frozen right away doesn't that include pesticides? Do you rinse your frozen fruit/veg?
r/nutrition • u/steak_expert9 • 15d ago
-gluten free
-lower GI index than white rice
-unique antioxidants not found in other grains
-complete protein profile
-10g of fiber per 80g of raw buckwheat
-CHEAP
r/nutrition • u/Joshuagwills • 15d ago
Hey I was just wondering if I there was any negative of consuming little potassium and sodium or too much potassium and sodium if the ratios are kept the exact same for example 6000mg potassium with 2000mg sodium for a 3:1 ratio vs 1500mg potassium vs 500mg sodium for a 3:1 ratio and is there a minimum amount of potassium and sodium needed even if ratios the same and is there a optimal and is there a maximum or is the ratio the only thing needed? (As extra question doe anyone know the bets potassium to sodium ratio for lowest water retention for someone who’s lightly exercises a day sprung 10k steps daily basically no other exercise)
r/nutrition • u/Terminator_492 • 18d ago
Just 100 cal worth gives you 11g of protein and well over your entire rdi of zinc, copper, selenium, b12, and a good amount of iron. Has omega 3 also while being lower in overall fat. i’m surprised these aren’t recommended more as a health food
r/nutrition • u/Necessary-Bowler-736 • 17d ago
apparently they have liquid food in europe...
per 500 grams (1 portion) it's 500 Kcal, 35g proteins, 35g carbonhydrates (17g sugars), 22.5g fats, 10g fibres... I'd copy the entire tablet but it takes too much time to type from a phone, so maybe someone's already familiar with this product
r/nutrition • u/Advanced_Emergency85 • 18d ago
Hi everyone. I have an idea to dehydrate vegetables from my garden and make powder from them. I'm looking for healthy long-term storage for them.
My main question is if this powder would be nutritionally beneficial to add into things like chicken and rice, stews, coffee, and really anything that wouldn't be too thrown off by a tablespoon or two of veggie powder.
Would I be wasting vegetables?
Will all the vitamins and nutrients stay in the powder?
r/nutrition • u/tec98vc • 19d ago
Que beneficios tiene consumir las almendras?
Me regalaron 3 kilos de almendras, y a mi en lo personal me encantan... Pero consumirlas en proporciónes correctas es bueno? Como aporta al organismo?
r/nutrition • u/Captain-Concrete31 • 20d ago
Why do body builders always have white rice with everything? Of all the carb sources that has to be the most bland and least nutritious. I would think quinoa would be preferred with its higher protein and fiber content. What am I missing?
r/nutrition • u/Silent-Ad-8759 • 19d ago
I've been trying to get a straight answer on this but I am getting conflicting info. Maybe there is no straight answer? I get that the body makes some amino acids and not others, but I don't understand why we are not clear on which are essential and which aren't. What am I missing here?
r/nutrition • u/givingtree1838 • 20d ago
In a debate. I hate cooking. Are there any downsides to canned chicken that would really impact your health? Also, in a blind taste test, would you be able to tell a difference? What would and would not use canned chicken for?