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Protein Obsession: Do We Really Need More?

  • Writer: FibonacciMD
    FibonacciMD
  • Jun 24
  • 8 min read

Do you need more protein? Most Americans get enough, but some groups may benefit from more. Learn about protein, recommended intakes, and healthy sources.

Culinary Medicine


protein

More than 70% of Americans are actively trying to eat more protein.[1] Grocery store shelves are filled with protein-fortified products – yogurts, breakfast cereals, pasta, ice cream, candy bars, and even water.  High-protein eating plans such as the carnivore and paleo diets are more popular than ever and sales of protein supplements continue to rise.[2,3] While influencers claim most of us are deficient in protein and push us to eat more, surveys show that typical protein intake in the U.S. meets or exceeds recommendations.[4,5] Should we be loading up on protein or is our obsession just due to media hype?


What is Protein?

We think of protein as something we get by eating meat and use to build muscle in our bodies. But protein is much more than that. Protein, along with carbohydrates and fat, provides energy in our diet.  We do consume it in meat, but dairy products, beans, nuts, seeds, and grains are also good sources, and most other foods provide small amounts. In our bodies, protein is needed for the structure and function of our muscles, but it is also essential for building other body structures, maintaining immune function, transporting molecules, and regulating cellular and overall body processes.


Protein is not a single substance. There are many different proteins, and each is made of one or more chains of amino acids that fold to form complex three-dimensional shapes. The shape of the protein is determined by which amino acids are in the chain and the order in which they appear, and the shape contributes to the protein’s function. When we eat protein, whether it is from a steak or a chickpea, the protein molecules are broken down and absorbed into our bodies as individual amino acids. Once in the body amino acids can be used for energy or assembled to form human proteins. The amount of protein we need depends on how big we are, how much lean vs. fat tissue we have, and what is happening in our bodies. Larger adults need more protein than smaller adults; men need more than women; those who are growing, such as small children and pregnant women, need more protein; and those who are recovering from an injury or surgery need more protein to replace damaged tissues.


How Much Protein is Recommended?

There are two ways in which protein recommendations are expressed. The Recommended Dietary Allowance (RDA) makes recommendations based on body weight; the RDA for a healthy adult is 0.8 g protein/kg body weight/day, which calculates to about  55 g/day for a 150-pound person.  This amount is the equivalent of a day’s intake of a bowl of cereal with a banana and milk for breakfast, a peanut butter sandwich, apple, and glass of milk for lunch, and a small chicken breast with a potato and broccoli for dinner. The other recommendation expresses protein requirements as a percentage of calories consumed; the acceptable range of protein intake in a healthy diet is 10 to 35% of calories. Using this guideline, a healthy diet for the 150-pound person could include 50 to 175 grams of protein per day.[6]    


Based on either of these recommendations, national intake surveys find that, as a population, we are consuming adequate amounts of protein. On average American adults consume about 77 grams per day or about 1 g/kg body weight; this is 15% of calories as protein.[7]  In general meat-eaters consume more protein (17.2%) than vegetarians (14%) and vegetarians consume more than vegans (13.1%), but in all diets the percentage is above the 10% of calories, which is the low end of recommendations.[8]


Is the Recommended Amount Enough for All Adults?

There is growing evidence that the methodology used to determine the RDA for protein underestimates needs during metabolic stress, such as when muscle is broken down or synthesized. Based on this information, it has been suggested that requirements should be set higher for older adults (≥65 years), strength and endurance athletes, and those restricting calories to lose weight.[9,10]


Older adults may need more than the current RDA for protein because adults lose muscle mass as they age. Higher protein intakes in combination with exercise help lessen this decline in muscle mass and strength and reduce early mortality.[11] Protein intakes of at least 1.0 to 1.2 g/kg/d have been proposed for healthy older adults, with higher intakes of 1.2 to 1.5 g/kg/d in those who are stressed by illness, injury, or vigorous physical activity [9]. One study found that women aged 65 to 79 who consumed more protein than recommended were less frail.[12] Another study found that protein intake higher than the RDA is associated with better physical performance and greater muscle strength in older adults.[13]


Endurance and strength athletes need additional protein to support muscle building, repair, and recovery. The amount of dietary protein needed for athletes to maintain and repair lean tissues and support changes in metabolism ranges from 1.2 to 2.0 g/kg/day.[14] A recent study found that consuming a daily protein intake toward the upper end of this range will maximize whole-body protein synthesis during postexercise recovery in endurance athletes.[15]


Individuals who are limiting their calorie intake may have higher protein needs because weight loss often leads to loss of muscle. Higher protein intake helps maintain muscle mass. A review and meta-analysis found that consuming at least 25% more protein than recommended helped adults with overweight or obesity preserve muscle during weight loss. [10]  Weight loss drugs such as Ozempic and Wegovy have intensified the allure of protein as people try to retain muscle while they lose weight. Improvements in weight management and preservation of lean tissue are observed in diets that contain between 1.2 and 1.6 g/kg/day of protein.[16]


Healthy Protein Choices

Protein bars, shakes, and powders are a tempting way to boost intake. But these convenient, highly processed, fortified foods may not be the healthiest choice. While they are high in protein, they may also be high in sugars, sodium, and fats and lower in vitamins, and minerals than foods that are naturally high in protein.


Different high protein foods provide different combinations of nutrients. Natural animal products such as meat, chicken, fish, eggs, and dairy provide B vitamins, iron, zinc, and calcium along with plenty of protein.  Legumes, grains, nuts, and seeds are good plant protein sources and provide fiber, phytochemicals, and unsaturated fats along with most of the B vitamins, iron, zinc, and calcium.  But even whole foods sources of protein have their downsides. Animal products often contain unhealthy saturated fat, and they are low in fiber, a combination that increases the risk of heart disease and diabetes.[17]  Red and processed meats are associated with a higher risk of cardiovascular disease and cancer than plant proteins. [18,19]  But plant protein sources lack vitamin B12 and the minerals they contain are not readily absorbed.


A healthy diet should provide adequate protein, include a variety of protein sources, and emphasize plant proteins. To ensure you are getting adequate protein, you can use a phone app to compare your protein intake to recommendations.  Alternatively, you can calculate your intake from the Nutrition Facts label on packaged foods and estimate the amounts you consume in fresh foods by assuming that meat, fish, and poultry have 7 g per ounce and fresh vegetables have about 1 g per cup. To consume a variety of proteins, choose meals that include lean meats, poultry, fish, eggs, and low-fat dairy products along with plenty of beans, soy products, quinoa, whole grains, and nuts. If you prefer to avoid animal products, it is crucial to choose a variety of different plant protein sources because individual plant sources do not contain the optimal mix of amino acids needed to build human proteins. A dietary pattern with a variety of plant proteins ensures you are getting plenty of all the essential amino acids.


Bottom Line

Despite the current protein obsession, the popularity of meat-based diets, and the increasing sales of protein-fortified foods and supplements, most healthy American adults already consume enough protein. Some groups, including older adults, athletes, and dieters may need to increase their protein intake. While protein fortified snacks and powders are an easy way to add protein, just including foods naturally high in protein throughout the day can help ensure that protein needs are met. To maximize the nutritional benefits of your dietary pattern, include a mixture of protein sources with an emphasis on plant sources. Aim to get most of your protein from whole foods, not out of a package. Reserve those protein-fortified snacks for special treats or when convenience is essential.


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