Blog /
Walk the aisles of the grocery store, and you’re bombarded by protein: Protein tortilla chips. Protein cookies. Protein water!
It’s a little overwhelming–and confusing. Do we really need to be obsessing over the protein content of everything we eat and drink?
No doubt, protein is important. It builds muscle, creates hormones, and supports the immune system, among many things. It also tends to make meals and snacks more satisfying.
But there are also a lot of myths around protein that might be adding to your current stress level. So let’s clear them up.
Myth: Most people don’t get enough protein.
Truth: The majority of adults and kids get enough protein, researchers say. The RDA for adults, the minimum daily amount to maintain health, is .36g per pound–so if you’re 150 pounds, that’s 54 grams. According to nutrition surveys, on average, adult women get about 70 grams per day, and men, about 95 grams. It’s totally fine to get more than the RDA.
You do need additional protein if you’re active and during pregnancy. In some studies, eating more protein helped people over 50 preserve more muscle mass. And if you’re trying to lose weight, focusing more on protein might help too, in part because it’s so filling.
Some experts recommend aiming for 15-30 grams at most meals. But there’s some protein hype out there that encourages huge intakes. My two cents: If you’re eating a pretty well-rounded diet and including protein foods in your meals and snacks, you don’t need to scour labels and calculate grams. For some people, that can lead to obsession and food fixations, and that’s certainly not healthy. The amount you eat should feel doable, not like a chore.
Myth: Protein is mostly found in animal foods.
Truth: Meat, dairy, and eggs contain a lot of high-quality protein, but tons of other foods have protein too. In fact, some plant foods are even complete proteins like meat–meaning, they contain all of the essential amino acids we need to get from food. Those complete protein plant foods include quinoa, pistachios, and soy.
You’ll also find protein in pasta and other grains, beans and lentils, and even some vegetables like green peas. That’s why vegetarians and vegans can get enough protein in their diets, as long as they focus on plant proteins like these.
Myth: More protein equals more muscle.
Truth: Despite what the guy at the gym might tell you, more protein doesn’t equal bigger muscles. Yes, you need protein to help repair and build muscle and having a meal or snack that includes protein after strength training is smart. But muscles get bigger through exercise, not pounding chicken breasts. And extra protein that you don’t need isn’t stored as extra muscle. It’s either used as a source of energy or stored as fat.
Myth: You need to use protein powder.
Truth: Protein powder is an easy way to make a filling shake or add extra protein to a recipe. But these powders can be pricey and contain a lot of extra ingredients like artificial sweeteners and herbal blends. Use it if you like the occasional convenience, but since most people tend to get enough protein, it’s certainly not a must.
See my list of 10 High-Protein Breakfasts To Start Your Day for more ideas.
By Sally Kuzemchak, MS, RD
