Walk down any grocery aisle and you’ll spot it: “High-Protein” splashed across labels on everything from ice cream to cereal. Cottage-cheese shipments are selling out before noon, and whey, a once-discarded cheese-making byproduct, is becoming a hot commodity for companies that make protein powders.
Even though it may be a stretch to say all these products live up to their ‘protein-fortified’ marketing, as a dietitian, I’m thrilled to see more people paying attention to protein. The question is: How much do we really need and how can we hit that target as effortlessly as possible?
Why all the attention is a good thing
Protein supplies the amino acid building blocks that form our muscles, bones, enzymes, immune cells and hormones. Here are three ways protein benefits the body:
Preserves lean mass and strength. This is especially important for athletes and older adults to help minimize age-related muscle loss, sarcopenia, which affects roughly 45 percent of people over 65.
Supports metabolic health. Protein helps promote satiety and can mitigate blood-sugar swings.
Speeds recovery. Post-workout protein repairs micro-tears to help muscles bounce back faster.
On the flip side, chronically low protein intake can show up as fatigue, slow healing, thinning hair or stubborn plateaus in weight-loss efforts.
How much do we really need?
The current recommended dietary allowance is 0.36 grams of protein per pound of body weight, an amount set decades ago to help prevent deficiency, not to optimize health or performance. But a growing body of research, including a position statement from the International Society of Sports Nutrition, supports higher levels for active adults: roughly 0.65 to 0.9 grams of protein per pound of body weight.
In practice, I coach most clients to aim for approximately one gram of protein per pound of healthy (goal) body weight every day. For a 150-pound person, that’s 150 grams daily. If that amount seems daunting, start with half a gram per pound (around 75 grams for the same person) as a minimum target.
Once protein is set, you can vary carbohydrate and fat intake based on training volume, weight-loss goals or appetite. Keeping protein steady provides a solid foundation from which other macros can be adjusted.
Protein timing
Total daily intake is the priority, but how you spread it out matters.
Getting 25-35 grams every 3 to 4 hours appears to maximize muscle-protein synthesis throughout the day.
Consuming 30 grams of protein within an hour or two after training gives muscles the raw materials they need, at a time when they are most receptive.
Choosing quality sources
Animal proteins (seafood, poultry, beef, pork, lamb, eggs, Greek yogurt, whey) contain all nine essential amino acids and are efficiently absorbed. Opt for lean cuts of meat to keep saturated fat in check.
Plant proteins expand far beyond soy and tofu. Think pea, hemp or pumpkin-seed powders, plus whole-food stars like lentils, red beans and black beans.
The complete story
It’s worth noting that plant proteins are often referred to as “incomplete” proteins when they’re missing one or more of the nine essential amino acids. For example, beans lack methionine, and rice doesn’t include lysine.
Because the body maintains an amino acid “reservoir” and can draw from it over the course of the day, the essential amino acids don’t all have to show up in the same meal to be effective in building and repairing muscle. Follow lunchtime lentils with quinoa or nuts at dinner — or simply eat a variety of plants throughout the day — and the amino acid puzzle pieces fall into place just fine.
Protein powders and fortified foods can be convenient sources of protein, but they work best as supplements to an otherwise balanced diet. Read labels to find options that are third-party tested for quality and contain less than three grams of sugar per 20 grams protein.
Adding unflavored whey to your oatmeal or collagen peptides to your morning coffee can make a 30-gram protein breakfast a breeze. Just don’t be fooled into letting neon-colored ‘protein toaster pastries’ crowd out real food.
What about “too much” protein?
In studying protein intakes well above one gram per pound, researchers have found no adverse effects on kidney or liver function in healthy individuals. If you have pre-existing renal disease, talk with your physician about protein intake. Otherwise, the upper end of the recommended range is safe and often beneficial.
Bringing it all together
Protein’s recent spike in popularity is more than a trend — it reflects a growing recognition of this macronutrient’s power to positively impact strength, metabolism and healthy aging. Set a specific and consistent protein target, distribute it evenly and choose a mix of lean animal and thoughtfully selected plant sources. Let carbs and fats slide up or down as life and goals change, but keep protein steady.
For a deeper protein dive, check out the August 7 episode of my FUELED | Wellness + Nutrition podcast.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.