Lest this whole exercise come across as overly negative, let’s take a look at a piece of nutritional advice from USA Swimming that is pretty good.
”Protein: How Much is Too Much?” – Chris Rosenbloom, PhD, RDN
The author’s recommendation on protein intake follows consensus guidelines (2016) for athletes issued by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine (let’s just shorten that to ACSM 2016).
‘The low end of the range is 1.2 grams and high end is 2.0 grams per kilogram of body weight.’
‘Current data suggest that dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2 to 2.0 g/kg/d.’
Rosenbloom avoids the myth about too much protein hurting kidney function, and then makes the sensible argument that excessive protein in the diet might crowd out needed carbohydrates and fats (you can only eat so much in the course of the day).
Rosenbloom identifies good sources of protein:
‘Stick with a modest intake of protein from real foods and fluids. Dairy foods (milk, yogurt, cottage cheese, and cheese) are good sources of protein, and the amino acid leucine. If a swimmer is eating eggs, beef, chicken, turkey, pork, and fish, protein needs will be met with ease.’
Outstanding. No gratuitous references to ‘low-fat’ dairy or ‘lean’ meats. Just good, simple advice.