AlainaKroll

Take a stroll up and down the aisles of your local grocery store, and surely you will notice that one word in particular keeps popping up: protein. 

The resurgence of gym culture has prompted a new wave of diet culture — the “proteinification” of quite literally any food you can think of. Protein soda, mac and cheese, Pop-Tarts, cookies, candy and ice cream, to name a few. The possibilities are endless! 

Social media has struck again by bringing fame to so-called “gymfluencers” — those that post their lifts and meals, hoping to inspire others to take on a healthier lifestyle. 

While the gym is a mostly positive environment, some gymfluencers push the narrative that “lean is law,” essentially striving to attain high muscle mass and a low body fat percentage. 

This ideology is not inherently bad, but the means that many people take to achieve this physique — only consuming high-protein foods, the majority of it being synthetic — can be detrimental to one’s health. 

The consensus in the gym community is that you should eat one gram of protein per pound of body weight for optimal muscle growth. For example: if you weigh 150 pounds, then you should eat 150 grams of protein per day. 

If that number seems intimidating to you, you’re not alone. This is why many gym-goers turn to synthetic protein to reach their daily protein goal. Just drink a 42-gram protein shake and eat a 20-gram protein bar and you’re halfway there!

However, frequently consuming large amounts of synthetic protein can take a toll on the digestive system. The body breaks down man-made protein almost the same as it breaks down whole foods with naturally-occurring protein, but it typically takes much longer, hence making the body work harder.

This is mainly due to differences in chemical structure and the fact that most manufacturers use additives – such as gums and sugar-free sweeteners – to keep their products appealing and low-calorie.  

Dr. Andrew S. Huang Pacheco, a pediatric gastroenterologist at Children’s Hospital and Medical Center and senior Izumi Huang Fujiwara’s father, offers his expertise. 

Huang  Pacheco explained that your body can only handle a certain amount of protein. When the body digests protein, the breaking down of amino acids creates waste, which the kidneys have to filter out. Too much protein, and the kidneys become overworked, potentially leading to kidney disease.

He has noticed that many people are consuming much more protein than what is healthy for their kidneys. 

The gym community’s consensus for daily protein intake is actually a lot higher than what the average person should eat. “The right amount of protein is actually less than one gram per pound of body weight – if you’re very active,” Huang Pacheco said. “If you’re not active, you should consume anywhere from 0.6 to maybe 0.8 grams per pound.”

Senior Maddie Bergmann, a gym goer of five years, also feels that the protein propaganda has gotten out of hand. 

Confusing Choices. Maddie Bergmann ’26 looks between protein-packed choices at the grocery store. Consumers must decide between natural and synthetic protein options and how much they need to hit their personal protein goals. Photo by AlainaKroll.

She has drawn a connection between the increase of protein-infused foods and the nationwide obsession with weight loss. Bergmann said, “These things have really emerged in the last five years since diet culture and Ozempic have skyrocketed.”

As someone who buys her own food and meal preps, she finds buying protein-rich whole foods in bulk much cheaper than depending on synthetic protein. 

Bergmann said, “It’s more cost effective to buy meat, rice and veggies to hit your nutrient goals than relying on protein-infused things to hit your goal.”

While whole foods are ideal, Huang Pacheco recognizes that some people with busy lifestyles have no other option. Some don’t have time to cook a meal, and instead turn to synthetic alternatives. 

Huang Pacheco said, “These alternatives are acceptable to a certain degree, but – generally speaking – the healthier diet will always be the one that has less processed foods and more food made from scratch.”

However, if you don’t have the time or means to cook your own meals – don’t fret! There are plenty of whole and minimally processed snacks out there with lots of natural protein. 

Grab a Greek yogurt cup, hard-boiled egg, string cheese or some turkey jerky for a quick fix!