Let’s talk protein. It’s having a serious moment. From bars to chips to protein-enhanced coffee creamer (yes, that exists), it seems like everything is getting a muscle-boosting makeover. People are tossing scoops of powder into smoothies, baking it into pancakes, and sipping it post-workout like it’s magic fuel. As a registered dietitian, I’m here to say: I get it. Protein is important. But folks—we might be overdoing it.
In this post, I want to take a closer look at protein. What is it, how much do we really need, are there risks with going overboard, and what are the best sources? Let’s break it down in a way that makes sense—no need for biochemistry flashbacks.
Let’s get into it.
Protein 101: The Basics
Protein is one of the three macronutrients your body needs (the other two being fat and carbohydrates). It’s made up of amino acids, which are the building blocks for pretty much everything in your body: muscles, bones, enzymes, hormones, skin, and hair. Your body uses protein constantly to build, repair, and maintain tissues.
Unlike carbs and fat, protein isn’t really stored in the body, so we need a regular supply from our diet. That doesn’t mean we need to mainline protein shakes all day, though.
So, How Much Do You Really Need?
Let’s get real with the numbers. The Recommended Dietary Allowance (RDA) is:
0.8 grams per kilogram of body weight per day for sedentary adults
To make it easier:
An average sedentary man needs about 56 grams/day
An average sedentary woman needs about 46 grams/day
If you’re active, pregnant, breastfeeding, recovering from illness or surgery, or trying to build muscle, your needs go up. Most athletes, for example, fall in the range of 1.2 to 2.0 grams per kilogram of body weight. That’s still manageable through a balanced diet.
But here’s the kicker: most people already eat more than they need. The average American consumes closer to 90–100 grams a day. So unless you’re a competitive bodybuilder or marathon runner, you probably don’t need to worry about meeting your protein goals.
But how do I math it, you might be wondering. To get your body weight in pounds to kilograms, simply divide your weight in pounds by 2.2. In the food realm, you should also know that 7 grams of protein is equal to 1 ounce. Moving on.
The Protein Boom: Why Are We Obsessed?
It’s not just about muscle building. Protein has become synonymous with health, weight loss, and strength. It’s touted as the secret to satiety (it does help you feel full longer), better metabolism (it has a higher thermic effect than carbs or fat), and lean muscle mass.
Food marketers caught on quick. Slap “high-protein” on a label, and people will toss it in their carts without thinking twice. But not all products are created equal. Many are ultra-processed and come with added sugars, artificial ingredients, and a price tag that just doesn’t match their nutrition.
Can You Eat Too Much?
Yes—especially if you’re doing it at the expense of other nutrients. When you over-prioritize protein, you may be skimping on fiber-rich fruits, veggies, and whole grains, or healthy fats that your body also needs. High-protein, low-carb diets can sometimes lead to constipation, nutrient deficiencies, or an overreliance on red and processed meats.
There’s also been concern about kidney health. If you have existing kidney issues, a high-protein diet can put more strain on them. For healthy individuals, the jury is still out, but moderation is always a good idea.
Best Sources (a.k.a. Let’s Eat Real Food)
Let’s talk quality sources—foods that pack protein along with other health perks.
Animal-Based Sources:
Chicken breast
Turkey
Eggs
Fish (especially fatty fish like salmon and tuna)
Greek yogurt
Cottage cheese
Lean cuts of beef and pork
Milk
Plant-Based Sources:
Lentils
Chickpeas
Black beans
Tofu and tempeh
Edamame
Quinoa
Nuts and seeds
Bonus: many of these plant-based sources also come with fiber, vitamins, minerals, and antioxidants. Win-win.
A Day of Balanced Protein
To give you an idea of how easy it is to hit your protein needs with whole foods, here’s a sample day:
Breakfast: Greek yogurt (15g) + berries + sprinkle of chia seeds (2g)
Lunch: Quinoa bowl with black beans (15g), avocado, veggies, and grilled chicken (25g)
Snack: Apple + peanut butter (7g)
Dinner: Baked salmon (22g) with roasted broccoli and brown rice
Total: ~86 grams. Boom. No powder needed.
Final Thoughts: Don’t Panic, Just Plan
I’m not anti-protein. I love it! But I also love balance. You don’t need to turn every meal into a bodybuilding buffet to be healthy. Instead, think variety. Include a good source of protein at each meal, and the rest tends to fall into place.
So next time you see protein pancakes made with six different powders and costing $10 a pop, just remember: a couple of eggs and whole grain toast will do the trick.
Eat real food. Enjoy your meals. And if you’re truly unsure about your protein needs, ask a dietitian (we love this stuff).
Let’s talk protein. It’s having a serious moment. From bars to chips to protein-enhanced coffee creamer (yes, that exists), it seems like everything is getting a muscle-boosting makeover. People are tossing scoops of powder into smoothies, baking it into pancakes, and sipping it post-workout like it’s magic fuel. As a registered dietitian, I’m here to say: I get it. Protein is important. But folks—we might be overdoing it.
In this post, I want to take a closer look at protein. What is it, how much do we really need, are there risks with going overboard, and what are the best sources? Let’s break it down in a way that makes sense—no need for biochemistry flashbacks.
Let’s get into it.
Protein 101: The Basics
Protein is one of the three macronutrients your body needs (the other two being fat and carbohydrates). It’s made up of amino acids, which are the building blocks for pretty much everything in your body: muscles, bones, enzymes, hormones, skin, and hair. Your body uses protein constantly to build, repair, and maintain tissues.
Unlike carbs and fat, protein isn’t really stored in the body, so we need a regular supply from our diet. That doesn’t mean we need to mainline protein shakes all day, though.
So, How Much Do You Really Need?
Let’s get real with the numbers. The Recommended Dietary Allowance (RDA) is:
0.8 grams per kilogram of body weight per day for sedentary adults
To make it easier:
An average sedentary man needs about 56 grams/day
An average sedentary woman needs about 46 grams/day
If you’re active, pregnant, breastfeeding, recovering from illness or surgery, or trying to build muscle, your needs go up. Most athletes, for example, fall in the range of 1.2 to 2.0 grams per kilogram of body weight. That’s still manageable through a balanced diet.
But here’s the kicker: most people already eat more than they need. The average American consumes closer to 90–100 grams a day. So unless you’re a competitive bodybuilder or marathon runner, you probably don’t need to worry about meeting your protein goals.
But how do I math it, you might be wondering. To get your body weight in pounds to kilograms, simply divide your weight in pounds by 2.2. In the food realm, you should also know that 7 grams of protein is equal to 1 ounce. Moving on.
The Protein Boom: Why Are We Obsessed?
It’s not just about muscle building. Protein has become synonymous with health, weight loss, and strength. It’s touted as the secret to satiety (it does help you feel full longer), better metabolism (it has a higher thermic effect than carbs or fat), and lean muscle mass.
Food marketers caught on quick. Slap “high-protein” on a label, and people will toss it in their carts without thinking twice. But not all products are created equal. Many are ultra-processed and come with added sugars, artificial ingredients, and a price tag that just doesn’t match their nutrition.
Can You Eat Too Much?
Yes—especially if you’re doing it at the expense of other nutrients. When you over-prioritize protein, you may be skimping on fiber-rich fruits, veggies, and whole grains, or healthy fats that your body also needs. High-protein, low-carb diets can sometimes lead to constipation, nutrient deficiencies, or an overreliance on red and processed meats.
There’s also been concern about kidney health. If you have existing kidney issues, a high-protein diet can put more strain on them. For healthy individuals, the jury is still out, but moderation is always a good idea.
Best Sources (a.k.a. Let’s Eat Real Food)
Let’s talk quality sources—foods that pack protein along with other health perks.
Animal-Based Sources:
Chicken breast
Turkey
Eggs
Fish (especially fatty fish like salmon and tuna)
Greek yogurt
Cottage cheese
Lean cuts of beef and pork
Milk
Plant-Based Sources:
Lentils
Chickpeas
Black beans
Tofu and tempeh
Edamame
Quinoa
Nuts and seeds
Bonus: many of these plant-based sources also come with fiber, vitamins, minerals, and antioxidants. Win-win.
A Day of Balanced Protein
To give you an idea of how easy it is to hit your protein needs with whole foods, here’s a sample day:
Breakfast: Greek yogurt (15g) + berries + sprinkle of chia seeds (2g)
Lunch: Quinoa bowl with black beans (15g), avocado, veggies, and grilled chicken (25g)
Snack: Apple + peanut butter (7g)
Dinner: Baked salmon (22g) with roasted broccoli and brown rice
Total: ~86 grams. Boom. No powder needed.
Final Thoughts: Don’t Panic, Just Plan
I’m not anti-protein. I love it! But I also love balance. You don’t need to turn every meal into a bodybuilding buffet to be healthy. Instead, think variety. Include a good source of protein at each meal, and the rest tends to fall into place.
So next time you see protein pancakes made with six different powders and costing $10 a pop, just remember: a couple of eggs and whole grain toast will do the trick.
Eat real food. Enjoy your meals. And if you’re truly unsure about your protein needs, ask a dietitian (we love this stuff).
+ show comments
0
+ add a comment