What is Protein Pacing? Expert Explains its Risks and Benefits

Protein is an essential part of our diet. The obsession with protein in the modern world has both positives and negatives. There are multiple dietary trends as well related to protein. One such trend is protein pacing. What is this trend all about? What are its risks and benefits? This article will explain all these to you.

To understand this better, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist, New Delhi. 

What is Protein Pacing? 

Before we begin, let us understand what protein pacing actually is. “Protein pacing means distributing protein intake evenly throughout the day, instead of consuming most of it in one meal,” explains Dr Chopra. She adds, “For example, instead of having low protein all day and a heavy protein dinner, you consume moderate protein in every meal.”

A 2016 study, published in the Nutrients journal, drew comparisons between a diet – combining both intermittent fasting and protein pacing – and a heart-healthy calorie-restricted diet. The subject of the study was overweight and obese adults. The results of the findings noted that the one group who followed protein pacing lost almost double their total body weight and over double their belly fat, as compared to the ones following the normal calorie-restricted diet.

Benefits and Risks of Protein Pacing

Dr Chopra lists down the benefits of protein pacing:

• Improves muscle maintenance and recovery.
• Helps with better satiety and reduced cravings.
• Supports stable blood sugar levels.
• Aids in fat loss while preserving lean muscle.

The expert lists down the risks of protein pacing (if done incorrectly):

• Excess protein intake can lead to digestive issues (bloating, heaviness).
• Ignoring other nutrients (fibre, fats) can create imbalance.
• Not suitable in high amounts for people with kidney conditions.

How Much Protein Do You Need?

According to the Mayo Clinic, protein should account for 10% to 35% of our calories. This indicates that if our daily needs are 2,000 calories, then we need 200-700 calories from protein or 50-175 grams. Let us see a breakdown to understand this better.

• Average adult: The recommended dietary protein for an average sedentary adult is 0.8 grams per kilogram of body weight. For instance, an individual who weighs 75 kilograms should intake 60 grams of protein per day.
• Individuals aged between 40 and 50: This is the age where sarcopenia — losing muscle mass — starts to set in. To prevent this, our protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 74 kg person.
• Individuals who exercise regularly: People who exercise often have higher needs, about 1.1-1.5 grams per kilogram. Those who regularly lift weights or are training for running or cycling require 1.2-1.7 grams of protein per kilogram. 
• Individuals who are overweight: Those who are overweight, their weight needs to be calculated to understand their protein needs to avoid overestimating. A dietitian can help curate a personalised plan.

Conclusion

Protein pacing means distributing protein intake evenly throughout the day, instead of consuming most of it in one meal. This practice is effective when balanced and personalised, not when overdone.