Look around the grocery store, and you’ll find dozens of products advertising added protein. Spend any time on social media and you’ll see influencers telling you that you need to up your protein intake. That might make you wonder: Are you getting enough?
The answer is probably yes.
“In the United States, it’s uncommon to find people who have deficiencies of protein,” says UNC Health dietitian Artenida Cela. “Most people are consuming more than the recommended amount of protein because they’re eating more than a serving size of meats such as chicken or steak, and there are a lot of foods that have protein that people don’t realize.”
Protein has a lot of benefits, so it’s important to try to include it in every meal and snack, but it’s also just one part of a balanced diet. Cela answers some common questions about this nutrient.
What are the benefits of protein?
Protein plays an important role in every single cell of your body. It helps the healing process, from blood clotting to building up your immune system to preventing swelling. Proteins carry messages within your body and help all your organs function. It keeps your insides (bones and muscles) and your outsides (hair, skin and teeth) healthy.
Protein helps you maintain a healthy weight and reduce risk factors linked to chronic conditions such as diabetes, heart and vascular disease and events such as heart attack and stroke.
“Protein helps with weight control because it provides satiety, meaning that you feel fuller for longer periods of time, preventing overeating,” Cela says. “It can reduce or even prevent high blood sugar and high blood pressure.”
How much protein do I need?
To determine how much protein you need, Cela recommends using the National Academy of Medicine’s guideline of 0.8 grams per kilogram of your body weight per day. That’s about 10 to 30 percent of your daily caloric intake (carbs should be about 40 to 60 percent, and fats should be about 20 to 30 percent).
“For a person who is 150 pounds, that’s a minimum of 54 grams of protein,” Cela says. “If a person is eating a 2000-calorie diet, they would need a minimum of 50 grams to a maximum of 175 grams.”
The exact amount you need will vary depending on your health goals and needs, which is why working with a dietitian on a more precise goal can be helpful.
“There are some groups of people who need more, where we might bump to a goal of 1.2 grams or 1.6 grams per kilogram,” Cela says. “Those people include people taking GLP-1s, especially if they’re experiencing rapid weight loss that could affect their muscle mass, and people over the age of 65, because their metabolism is slowing down and their activity may be more limited, which also causes muscle loss.”
Women who are pregnant or breastfeeding, people who are very active or those who have injuries or are recovering from surgery may need more protein.
Recently, a lot of wellness influencers have suggested that middle-aged women should increase their consumption of protein to ease symptoms of perimenopause and menopause. Cela says that all adults benefit from getting their recommended daily intake of protein from a variety of foods in their diet but there is not a recommendation for all women to increase their protein before the age of 65.
Some people may need a little less protein, Cela says; notably, people in late stages of kidney disease or liver disease need to be cautious with their intake.
How do I get more protein in my diet?
More than 50 grams of protein can sound daunting until you realize how many foods have some protein. It’s not just chicken breast (23 grams per 3 ounce serving) and eggs (6 grams in a large egg).
“People just think about meat and eggs, but there are so many sources,” Cela says. “Nuts and seeds are a great source, as are beans, peas and chickpeas. There are tofu and soy-based options—edamame has 12 to 16 grams of protein in just 3 to 4 ounces—and some whole grains, like buckwheat, quinoa and oats, even have protein.”
Spinach and kale, Brussels sprouts, broccoli, avocado, corn and potato are good sources of protein and other vitamins and minerals, too.
If you’re eating a product that has protein added to it, investigate what else has been added.
“With some of these products, the amount of protein is low and the price is high,” Cela says. “It might also have a high amount of sodium, added sugar, calories and unhealthy fat.”
For example, protein shakes can be an easy way to get some protein for breakfast or after a workout, but the ones you can buy in a store might not be the best choice.
“With some protein shakes, they’ll add things to make them more filling or taste better, like gums or sugar alcohols,” Cela says. “If overconsumed, they can cause bloating and gas for some people. If you’re on a GLP-1, you might already have some of that gastrointestinal discomfort, so that can make it worse.”
In comparison, a shake that you make yourself with yogurt, chia seeds, peanut butter and banana could pack just as much protein as what you buy in a store—no added protein powder necessary—but more planning and preparation is required. (If you are looking for a ready-to-buy protein drink, Cela recommends looking for one with at least 20 grams of protein but no more than 3 grams of sugar; with either shakes or powders, Cela says it might take time to find one that tastes good to you.)
Many people find it easier to think about spreading their protein intake across small, frequent meals and snacks rather than one or two meals per day.
“It’s not hard to meet your protein intake, but it does require planning more carefully,” Cela says. “Try to view it as an adventure for you and your family. Instead of thinking, ‘We have to meet this quota,’ try thinking, ‘We’re going to have the opportunity to try a new food or a new recipe.’”
Can I get too much protein?
It’s important to remember that protein is only one part of your diet.
“As with anything, too much can be a bad thing,” Cela says. “Too much protein can stress your kidneys and depending on your sources, lead to more plaque in the arteries.”
Protein is one of three macronutrients that should make up the bulk of your diet. The other two macronutrients are carbohydrates and fats. But those two words have gotten a bad rap.
“Studies have shown that a low-carb diet is beneficial, but don’t take that out of context and completely restrict carbs,” Cela says. Carbohydrates provide daily fuel for the brain and body, and fat provides an energy reserve while absorbing nutrients and protecting your cells and organs. By letting those nutrients serve as your main source of energy, the protein can get to work on everything else it needs to do.
“You need a balanced diet of protein, carbs and fats, and the proteins should be lean and healthy,” Cela says.
Questions about nutrition and diet? Talk to your doctor and consider working with a dietitian. If you need a doctor, find one near you.