In many coffee shops now, you can order flavored lattes that come with added protein. If coffee isn’t your favorite, there are options like sparkling blue raspberry lemonade or strawberry limeade, both infused with protein.
And if you’re sticking to water? No problem—there’s protein water available too.
Oh, and let’s not forget about protein popcorn, protein Pop-Tarts, and even protein macaroni and cheese.
It really feels like a protein extravaganza, and it seems federal officials are endorsing this trend.
Health authorities have recently introduced new dietary guidelines aimed at increasing Americans’ daily protein consumption. A new federal website, RealFood.gov, launched in January, promotes the message of “ending the war on protein.”
If you’re feeling overwhelmed by these new guidelines, don’t panic just yet.
We spoke with dietitians—those are the qualified health professionals specializing in nutrition—to find answers to some pressing questions about protein.
What is the role of protein?
Protein is a macronutrient composed of amino acid chains, which are essential for building every cell in your body. When you consume protein-rich foods, your body breaks it down into amino acids, some of which are vital and cannot be synthesized by your body. These amino acids are crucial for creating and repairing tissues like muscle and bone.
“Think of protein as the foundational material for your home—like the brick and mortar,” explained Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
What are common protein sources?
Typical sources of protein include meat, beans, nuts, milk, and eggs. According to Anderson-Haynes, while many in the U.S. rely on animal products for protein, there are plenty of plant-based alternatives, such as quinoa, buckwheat, tofu, lentils, and peas.
Though fruits and vegetables generally don’t deliver much protein, some, like corn, broccoli, asparagus, Brussels sprouts, and artichokes, do contain a bit more.
How much protein should you consume?
Well, it really varies and depends on your individual needs and health circumstances.
The new federal guidelines suggest including protein in each meal, recommending an intake of 1.2 to 1.6 grams per kilogram of body weight daily. That’s about nearly double what the government had previously advised.
On the other hand, dietitians tend to recommend around 0.8 grams per kilogram of body weight each day, which is roughly 7 grams for every 20 pounds of body weight.
So, whether you’re aiming for 40 grams, 70 grams, or something in between, you might be wondering…
What does that look like in real food?
That largely depends on the specific foods. The Center for Science in the Public Interest lists examples like:
- 3 ounces of chicken breast — 26 grams of protein.
- 3 ounces of tilapia — 22 grams of protein.
- 3 ounces of cooked shrimp — 20 grams of protein.
- 4-ounce Impossible burger patty — 19 grams of protein.
- 3 ounces of firm tofu — 8 grams of protein.
- 1/2 cup of cooked black beans — 8 grams of protein.
- 1 cup of cooked quinoa — 8 grams of protein.
- One large egg — 6 grams of protein.
- 1/2 cup of cooked green peas — 4 grams of protein.
Your protein needs may rise due to injuries, surgeries, pregnancy, breastfeeding, aging, or engaging in various sports activities.
“Protein requirements are really specific to each person,” Anderson-Haynes noted, “from infancy through old age.”
Is there such a thing as too much protein?
There’s no strict cutoff for the maximum amount of protein you should have in a day.
However, emphasizing one nutrient excessively may detract from other essential foods, like fiber, fruits, vegetables, and healthy fats.
If you find yourself experiencing issues like gas, bloating, constipation, or worsening kidney health, it could indicate that you’re consuming too much protein, said Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Risks related to excessive protein intake could include kidney damage, dehydration, and increased sodium and saturated fat levels, which heighten the risk for heart disease.
Ultimately, it’s crucial to keep in mind that protein is just one piece of the bigger dietary puzzle.
“Protein fuels muscles, metabolism, and feelings of fullness, but it’s vital to focus on a balanced mix of nutrient-dense foods,” Gentile advised.
