THE 6 PROTEIN MISTAKES YOU MIGHT BE MAKING—AND WHAT TO DO INSTEAD
Registered dietitians dish on how much you need, best sources, and how to make it part of your routine.
Protein is definitely having a moment right now— and for good reason. It's not just for bodybuilders and athletes: protein is essential for everyone. It helps build and repair tissues, keeps our immune system strong, and even plays a role in important body processes on a cellular level. Plus, it’s key for maintaining muscle mass as we age and can help us feel full longer by supporting stable blood sugar, which is great for managing weight.
With all this buzz, it's clear that protein isn't just a trend; it's a vital part of staying healthy and feeling good. But if you’re feeling overwhelmed by all the information out there and aren't sure how to apply it to your own life, you’re not alone. Here, dietitians share some common protein-related mistakes people make and how to ensure you’re on the right track to support your goals.
You're Not Thinking About Your Unique Protein Needs
If you’re getting most of your health information from social media, you might be confused about how much protein you need since there is so much conflicting messaging. Does everyone need 100 plus grams a day? Is 50 grams in a meal a good goal for you? What if you don’t work out? What if you’re vegan?
How to Calculate Your Daily Protein Needs: RDA
The current Recommended Dietary Allowance (RDA) for protein as per the USDA is 0.8 to 1.0 grams (g) of protein per kilogram (kg) of body weight. For reference, one kilogram equals 2.2 pounds, so to calculate your weight in kilograms, divide your weight in pounds by 2.2.
For example, if you weigh 150 pounds, your RDA for protein would be 55 to 68 grams per day. To calculate this, divide your weight (150 pounds) by 2.2 pounds per kilogram, then multiply by 0.8 and 1.0 grams per kilogram. If you are active and seeking to build muscle mass, you may want to increase your protein intake to 1.2 to 1.6 grams per kilogram per day, or even higher, depending on your activity levels.
Mandy Enright, the FOOD + MOVEMENT® Dietitian and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss, explains, “That would mean a 150-pound person would need 55 grams of protein” if they were going for 0.8 grams per kilogram. “However,” she says, “this number has been debated as being too low” and points out that it is more appropriate for sedentary individuals.
Enright adds, “More recent research suggests that consuming 1.6 grams per kilogram of protein may be more appropriate for someone who aims to increase muscle mass. This would mean our 150-pound person needs 109 grams of protein daily to help build muscle.” She also points out that the level of physical activity—and even the type of activity—may influence protein needs. “Someone doing moderately intense activity may require 1.2 to 1.4 grams per kilogram of protein, while an endurance athlete may need up to 1.7 to 2 grams per kilogram of protein.”
She recommends following the Acceptable Macronutrient Distribution Range (AMDR) for protein, which is 10-35% of total caloric needs. “If that same 150-pound person requires 1,800 calories, that would mean their protein needs are 45 to 158 grams of protein per day.”
How to Calculate Protein Needs: AMDR
The AMDR is a recommended proportion of an individual's daily calories from each macronutrient. It ranges from 10 to 35% of total calories from protein, which is a broader range than the RDA.
As noted above, if a 150-pound person requires 1,800 calories per day, their AMDR for protein would be 45 to 158 grams daily. (Note that protein offers 4 calories per gram.)
For example, calculate 10% of 1,800 and 35% of 1,800. This equals 180 to 630 calories per day from protein (divided by 4 calories per gram), which gives the range of 45 grams to 158 grams of protein.
That’s a big range, so when thinking about your protein goals, consider the various factors that can impact those needs. Scott Keatley, RD, co-owner of Keatley MNT, a private nutrition practice in New York City, says, “The amount of protein someone needs varies based on several factors, including age, sex, physical activity level, and overall health.”
For example, he shares, “those who are more physically active or have specific health goals, protein needs can be higher. Working out typically requires more protein for muscle repair and growth; the same applies when recovering from surgery or illness. Age is also a significant factor. Older adults are generally less able to digest as much protein as when they were young; thus, to get the same amount of protein to the places it is needed will require consuming more.” Pregnancy and lactation are other times when protein needs will be higher.
For those working towards weight loss, protein is especially important, adds dietitian Lauren Harris-Pincus, Author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook. “People attempting to lose weight need more protein to help prevent excess muscle loss. This is especially important for people on GLP-1 agonist weight loss medications.”
If you’re on a vegan diet, it’s worth noting that you may require more protein than if you consume animal products—so closer to one gram per kilogram of body weight if you’re sticking with the RDA to calculate your goals. This is because many plant proteins, with a few exceptions, such as soy-based foods, do not contain all essential amino acids. To cover your bases, you need to prioritize a bit more protein.
Note that there are a few instances where someone may need to consume a low-protein diet. "This includes people with poor kidney function or certain metabolic conditions,” explains Enright. Discuss your protein needs with a healthcare provider if this applies to you.
You're Not Eating Enough Protein
One common mistake that dietitians see people make is not consuming enough protein. A few short-term signs you’re not getting enough may include feeling hungry shortly after eating, struggling with cravings, and dealing with energy and mood swings throughout the day.
A big piece of this picture relates to protein’s role in regulating blood sugar and promoting satiety. “Not eating adequate protein at meals can make us feel hungrier sooner, potentially leading to consuming more calories throughout the day,” explains Enright. “Protein also helps slow blood glucose absorption, which promotes better blood sugar control and plays a critical role in sustaining energy levels throughout the day. Low protein meals can cause blood sugar spikes and cause us to feel more tired and sluggish.”
In the longer term, inadequate protein intake can also impact our body’s structure and functionality, as it plays a role in muscle and bone growth, cell structure, and immunity. “Not consuming enough protein can lead to muscle loss, weakened immune function, and slower recovery from illness or injury,“ explains Keatley. “It can also result in feelings of fatigue and reduced physical performance.”
You're Eating Too Much Protein
As high-protein diets have become more popular on social media, dietitians have seen an increase in people eating large quantities of protein without considering whether that amount is ideal for their bodies and individual health goals.
Keatley says, “There are very few consequences to consuming too much protein. While most people can handle high protein intake without issues, excessive protein consumption over time can strain the kidneys, particularly in those with preexisting kidney conditions.”
For example, says Enright, “In some cases of high protein and low carbohydrate diets, kidney stones may occur.” She adds that health risks can also be associated with the type of protein consumed. “High saturated fat and processed proteins have been connected to increased risk of heart disease and some cancers.” The American Cancer Society recommends limiting or avoiding red meat (such as beef, lamb, and pork) and processed meats like deli meats, bacon, sausage, smoked and cured meats, and hot dogs. The occasional burger or slice of bacon won’t make a big difference in risk, but if you’re regularly eating these foods several times a week, it’s worth rethinking and subbing in leaner protein options like fish, poultry, eggs, legumes, or tofu.
You're Not Consuming Protein Throughout The Day
Eating protein can definitely impact your well-being. Our body likes consistency, and when we consider blood sugar and its role in our energy, satiety, and mental and emotional functioning, it’s important to have protein throughout the day rather than just having one high-protein meal.
Harris-Pincus says, “I typically recommend including 20-35 grams of protein for each meal and 5-15 for a snack, which can be adjusted to meet an individual’s overall needs.”
If you’re unsure what provides 20 grams of protein in a meal, Keatley says this is roughly equivalent to 4 ounces of animal protein (AKA meat, fish, or poultry) or 1.5 cups of most plant-based proteins (such as beans, legumes, or whole grains). However, he says, you may need up to 40 grams of plant-based protein to feel satisfied.
One meal where many people don’t consume enough protein, says Pincus-Harris, is breakfast. This can be especially problematic, as it can set you up for a day of inconsistent blood sugar, carb cravings, and energy crashes. A few excellent high-protein breakfast foods are plain Greek yogurt, cottage cheese, eggs and egg whites, tofu, or protein powders you can add to smoothies and oatmeal.
You're Focusing Too Much on Protein and Overlooking Other Nutrients
Keatley says that focusing too much on protein and overlooking other nutrients can also impact your health. “It can also lead to nutrient imbalances if protein is consumed at the expense of other vital nutrients like carbohydrates and fats.”
“Only one in ten Americans meets the recommendations for fruits and veggies, and 93% miss the mark of fiber goals,” adds Harris-Pincus. “By consuming excess protein foods, you may not leave room for fiber-rich plant foods like fruit, veggies, beans, and whole grains.”
For this reason, Enright always recommends fiber and protein at each meal. “Fiber, just like protein, takes longer to digest. So we feel more satisfied with sustained energy following a meal." She encourages us to think about complete meals and snacks rather than just honing in on the protein.
Balance Your Protein-Packed Plate
Enright reminds us that "all foods on a plate serve a purpose." She recommends following the following method to ensure a balanced plate. Aim for:
- 1/2 plate of colorful fruits and vegetables
- 1/4 plate lean protein source (about the size of your palm)
- 1/4 plate of high-fiber carbohydrates (like potatoes, corn, beans, or whole grains)
You're Not Mixing Up Your Protein Sources
Like with all foods, variety is important when it comes to protein because it helps you cover more nutrient bases and avoid overdoing certain things or missing out on others. Different foods contain differing amounts of all 20 amino acids: some foods, like animal proteins, are considered "complete proteins" because they provide all nine essential amino acids (EAAs). Many plant-based proteins (except soy) lack some of the EAAs and are considered "incomplete."
To fill any potential holes, experts recommend varying your protein foods to ensure you get all the amino acids (or protein building blocks) you need. Which proteins should you prioritize? Dietitians recommend going slow on processed meats and high-fat meats. Keatley specifically advises choosing lean proteins like fish, shellfish, egg white, chicken breast, turkey breast, bison, pork loin, and sirloin.
Enright adds, “Don’t forget that plants can also be significant protein sources. This includes beans, legumes, soy products, whole grains, nuts, and seeds. Plant-based proteins are not only low in sources of saturated fat, but also provide excellent sources of fiber.”
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2024-07-25T09:48:41Z dg43tfdfdgfd