Have you considered a high-protein diet before?
According to the International Food Information Council, one in three Americans say they’ve increased their protein intake within the past year, and “high protein diet” has been ranked as the most-followed eating pattern for three consecutive years.1 However, eight in 10 people aren’t aware of or are unsure about the amount of protein they should eat daily.1
Let’s talk about protein and the safety of high-protein diets.
We all need protein – some people more than others
Protein is a building block for your muscles, which helps power a lot of activities in the body that keep you moving every day. However, some people need more protein to keep their body functioning at its best. Athletes may immediately come to mind, but aging adults with sarcopenia2 — which is the gradual loss of muscle mass, strength and function — are an example of another population that can benefit from increased protein.
Aging plays a role in how much protein you need. “Starting in our 40s, we naturally begin to lose muscle mass — up to 8% per decade — which can affect strength, mobility, and metabolic health,” says Dr. Dominique Williams, Director of Medical Affairs for Adult Nutrition at «Ƶ. “Prioritizing nutrient-dense meals tailored to your life stage isn’t just about staying active — it’s about preserving quality of life as you age.”
High-protein diets can be safe
Creating a high-protein diet that includes variety, with an expert’s guidance, can help increase their safety. Variety means you’re better able to balance sources of protein across your meals, so you consume adequate nutrients. Registered Dietitian Nutritionists (RDN) are a good resource for making a personalized plan.
A high-protein diet doesn’t mean that you only have meat on your plate; a balanced plate is still important. According to the USDA, most Americans are getting the right amount of protein they need from meat, poultry and eggs, but they’re not eating the recommended amounts of seafood, nuts, seeds and soy products.4 Healthy fats, like avocados and nuts, can support your brain and heart, and complex carbs, like vegetables and whole grains, can provide your body energy. You’re likely not loading up on protein during one meal too: Instead, you may find it easier to sustain your high-protein diet by spreading out protein intake throughout the day with meals and snacks.
When you’re looking into how much protein you should be aiming for, the USDA’s Daily Protein Foods Table is one place to start — especially since protein needs will differ from person to person.4 If you’re an older adult, however, it may be good to talk with your Healthcare Professional or RDN about protein since research suggests that falling short of the recommendations can negatively affect the muscles5 (the RDA recommendation is 0.8 g of protein / kg of body weight). The same study explains that having more protein than the recommendations could positively affect lean body mass,5 but it’s ultimately best to speak with a professional to determine what makes sense given your stage in life.
If you’re on the go, you should know that drinking your protein is an option. Our , which have been featured by the (PPA Tour) to highlight the importance of protein and exercise, are one way to include additional, high-quality protein in your diet. There are plant-based options as well, including .
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