"Are You Getting Enough Protein? Common Mistakes to Avoid"

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. 

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? 

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.” 

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.

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.”

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.

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.