Introduction to the Protein Boom
Demand for protein has surged as 61% of U.S. consumers increased their protein intake in the past year. This trend is largely driven by social media influencers and brands promoting high-protein products. According to Yasi Ansari, a clinical nutritionist, "We see influencers and fitness professionals encouraging more protein post-workout."
The Protein Industry
The protein industry is now a $114 billion market and growing. The number of high-protein shakes and drinks on the market increased by 122% from 2020 to 2024. Many chains, such as Starbucks and Smoothie King, have added high-protein options to their menus. PepsiCo CEO Ramon Laguarta also stated that protein will be a big focus for the company, as consumers are adopting protein solutions in nutrition at a rapid pace.
Health Benefits of Protein
Protein is an essential nutrient that has numerous health benefits. It is the building block of bones, muscles, and other organs, and adequate supply is critical for the body to function properly. Protein also helps build enzymes, supports hormonal health, and provides a structural component for hair, skin, and nails. However, today’s wellness culture tends to overestimate the amount of protein most people actually need.
Whole Foods vs. Supplements
Ideally, protein should come from whole foods rather than powders and supplements. Registered dietitian Helen Tieu recommends limiting protein powder intake to occasional consumption if necessary. Whole foods provide more nutrients and keep us fuller for longer. However, for some people, such as those with certain medical conditions or competitive athletes, protein supplements may be necessary.
Protein Requirements
Government guidelines suggest that most adults aim for around 0.8 grams of protein per kilogram of body weight. For example, someone who weighs 150 pounds would need about 54 grams of protein. This can be achieved by consuming high-quality protein sources, such as animal protein, or by combining beans and grains into a complete meal.
Calculating Protein Needs
To calculate estimated protein needs, consume 0.36 grams of protein per pound of body weight. However, this is an oversimplification, and many people need more protein than that. It is not necessary to drink a protein shake before and after every workout to meet protein needs and achieve goals.
Protein-Rich Foods
To increase protein intake from whole foods, eat protein with every meal, aiming for a minimum of 20 grams per meal to boost muscle protein synthesis. Foods rich in protein include:
- Meat (chicken, turkey, beef)
- Fish and seafood (tuna, salmon, shrimp, scallops)
- Greek yogurt and cottage cheese
- Eggs or egg whites
- Milk or soy milk
- Tofu and tempeh
- Beans, lentils, chickpeas, and edamame
- Whole grain products
Incorporating Protein into Your Diet
Megan Meyer, a science communication consultant, strives to eat both snacks and meals that contain protein. Her favorite high-protein snacks include Greek yogurt, cottage cheese, nuts, meat sticks, and hard-boiled eggs. Her favorite proteins for meals include lean meats, canned tuna, beans, lentils, and tofu.
