It helps us grow and repair our muscles, optimizes the health of our organs and regulates hunger. But how much protein do we really need in our diets?
Search social media, and you’ll find a variety of answers from supposed fitness and health influencers — 30, 40, 50 grams for breakfast alone? How much protein is too much?
Registered dietitian and professor of nutritional sciences in the University of Georgia College of Family and Consumer Sciences Emma Laing answers all your pressing protein questions just in time to keep your New Year’s health resolutions going strong.
How much protein should the average person aim for?
Protein requirements are not one-size-fits-all and should be considered within ranges rather than a specific number.
General recommendations suggest protein should account for between 10% and 35% of our daily estimated calorie needs or a minimum of .8 grams per kilogram of body weight. The latest dietary guidelines list a goal of between 1.2 and 1.6 grams per kilogram body weight per day. But there are exceptions. Some people require more protein than others based on their health, age and activity level.
For example, older adults tend to have higher requirements because the body naturally loses muscle mass with age. People who are physically active, pregnant or breastfeeding, recovering from injury, or living with a chronic medical condition also typically require more.
On average, people in the U.S. exceed their dietary protein requirements. But they lack variability in the types of protein they eat.
— Emma Laing, College of Family & Consumer Sciences
On average, people in the U.S. exceed their dietary protein requirements. But they lack variability in the types of protein they eat.
Americans most often eat meat, poultry and eggs. However, they don’t eat the recommended amount of fish, seafood and plant sources. (You can learn more about the different sources of protein from the Academy of Nutrition and Dietetics.) Vegetarians and vegans who rely solely on plant-based proteins can meet their nutrient needs through added variety and thoughtful planning.
Is it bad to consume too much protein?
Too much protein in the diet can displace other nutrients that are vital for health, such as unsaturated fats, fiber, antioxidants, and vitamins and minerals.
While eating excess protein on occasion is likely not a concern, frequent overconsumption could result in nutrient deficiencies as well as cardiovascular and digestive problems.
People with medical conditions, such as chronic kidney disease, should work with their health care provider to ensure they do not exceed their protein requirements.
Do we need protein-boosted products (i.e. protein powders, bars, pastas, drinks)? Are they potentially harmful?
Food and beverage companies are introducing products with higher protein content to meet consumer demand.
Protein-boosted powders, bars and drinks do not offer the same benefits as whole foods. However, commercial products can be a quick and easy protein source if you’re short on time or opportunity.
Consuming protein throughout the day can be helpful in meeting daily requirements and for maintaining energy levels and promoting satiety. While individual needs vary, aiming for about 15 to 30 grams of protein per meal is considered a tangible approach.
Protein powders are classified as a dietary supplement, which means they are not regulated by the Food and Drug Administration the same way that conventional foods or drug products are.
Emma Laing
Commercial products can certainly complement an otherwise healthy diet as their convenience and shelf-stability make them attractive choices. For people who struggle to meet their protein needs through food alone, these products can be beneficial.
But a note of caution: Protein powders are classified as a dietary supplement, which means they are not regulated by the Food and Drug Administration the same way that conventional foods or drug products are. That means the contents might not match what is on the label, and products could also be contaminated with toxic substances.
It’s good practice to purchase dietary supplements that have been third-party tested by reputable agencies, such as USP, NSF, Informed Choice, Informed Sport, ConsumerLab and Labdoor. Product labels that claim laboratory testing without naming the agency do not carry the same reputation.
You’ve mentioned that fiber is really the overlooked powerhouse of our diets. What do we need to know about fiber?
Fiber is a type of carbohydrate that comes from indigestible parts of plant foods. Only about 5% of Americans meet the recommended daily requirement for fiber, which is concerning.
Fiber-rich foods support blood sugar control and can also benefit digestive health and cardiovascular function. Fiber promotes a feeling of fullness after meals and therefore also has a role in regulating appetite.
Bottom line: Fiber is fabulous and should be prioritized.
A simple strategy to increase fiber intake is to include fruits and vegetables during meals or grab a whole fruit and vegetable as a snack. When eating carbohydrate-rich foods like cereal, bread, and pasta, choose whole grain varieties. Plant-based dishes, such as those prepared with beans, legumes, nuts, seeds, tofu, or tempeh, are naturally high in fiber.
Transitioning from a low-fiber to a high-fiber diet in itself can cause GI pain, so it is best to start slow and ensure you’re getting plenty of fluids, such as water and unsweetened beverages, when intentionally increasing fiber intake.
What other nutrition advice do you wish people knew?
Nutrition is just one component of a larger picture that impacts health.
Sleep habits, alcohol consumption, stress levels, physical activity, medication use and genetic predisposition are additional factors that must be also be considered.
People need to consume enough calories overall and examine their typical diet as they aim to meet protein requirements. A nutritious eating pattern includes high-quality protein sources and also fruits and vegetables, whole grains, and healthy fats.
Nutrition is just one component of a larger picture that impacts health.
Emma Laing
Eating a variety of nutrient-dense foods you actually enjoy instead of hyper-focusing on a single macronutrient like protein can benefit both mental and physical health. Strict rules around eating can have emotional consequences and can impact one’s self-esteem or ability to enjoy social gatherings.
Don’t get caught up with assigning moral value to foods or nutrients. The morality of food is intertwined in diet culture, which can lead to disordered eating behaviors.
If you are curious about how much protein you need or would like personalized nutrition guidance, a health care professional with the RDN (registered dietitian nutritionist) credential can help. RDNs are trained to support health goals and manage chronic conditions through nutrition.
UGA students can also receive nutrition counseling through the Health Center or Dining Services.