The Protein Craze

You probably have notice - protein is having a moment!

“Walk into any grocery store and you’ll find rows of protein-fortified energy bars, breakfast cereals, baked goods, snacks, even sports drinks. And on social media, influencers — many with medical or scientific degrees in their bios — claim that most people are woefully deficient,” writes New York Times health and nutrition reporter Alice Callahan. Are we eating enough protein? Well that depends on age, sex, weight and physical activity.

Are we eating too much? Maybe, according to recent data from the Centers for Disease Control and Prevention that found U.S. adults are eating an average of 2.9 ounces of protein per day—roughly 20% more than is recommended.

And is that bad? Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health said that while eating too much protein is unlikely to lead to serious health issues, “it’s still important to consider its source. Animal protein is worse for health because it contains saturated fat and cholesterol, which can increase the risk of cardiovascular disease.”

So, yes, the protein moment is a complicated one.

The protein basics

Most Americans eat enough protein, but not necessarily the right protein foods, according to nutritionists.

“Most Americans need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often,” according to the U.S. Department of Agriculture.

Protein foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products.

In general, the healthiest protein foods are full of nutrients and limited in added sugars, saturated fat, and sodium.

USDA tips for eating healthy protein includes:

• Peanut or nut butter;
• Hard-boiled egg;
• Canned tuna and other seafoods;
• Grilled chicken or shrimp;
• Unsalted nuts and sunflower seeds;
• Split pea soup and other soups containing beans.

What about protein powders, such as whey, soy and pea?

In general, protein from whole food is better than from powder, says Liz Weinandy, registered dietitian with Ohio State Wexner Medical Center.

“Eating a food that’s naturally high in protein tends to also provide other nutrients that a person may need. Nutrients aside, the protein in protein powder might not be the same quality as it is in real, whole food. Protein from food sources provides people with the nine essential amino acids that the human body doesn’t make itself,” she says,

Protein powders and other supplements don’t require FDA approval for marketing so the label can be misleading. She recommends that consumers look for a protein powder that’s NSF Certified for Sport, which means a product has undergone third-party testing to ensure that what’s listed on the package is actually in the product.

What about older adults?

Age-related muscle loss (called sarcopenia) affects nearly half of Americans above the age of 80.

‘To combat sarcopenia, you can build muscle through strength training. Building muscle requires protein, so when you're aiming to increase muscle mass, your body needs more protein. Increasing dietary protein intake can support muscle repair and growth,” according to Harvard Health Publishing.

Talk to your doctor about your protein needs and whether a protein powder may be helpful in increasing your daily intake.

Studies show that 30 to 50 percent of adults 71 and older are not eating enough protein, in part because they consume less, might not be able to cook and afford protein-rich food.

Older adults not eating enough protein at breakfast is a common problem, NYT reporter Alice Callahan writes.

She writes: “Instead of having a piece of toast and orange juice (which supplies five grams of protein), you can consider a cup of Greek yogurt with berries (22 grams); a peanut butter sandwich on whole wheat bread with a glass of milk (23 grams); or a breakfast burrito with eggs, beans and cheese (39 grams).”