Sufficient protein is essential for overall health. This crucial macronutrient is used by your body to repair and build muscle, support skin and hair health, and even influence hormone function.
But the hype from influencers and food brands for protein can certainly cause some confusion about how to make it part of a healthy balanced diet, registered dietitians say. Not paying attention to the amount, source, and quality of the protein you consume can increase your risk of fatigue, hunger, muscle weakness, mood changes, and more.
Here are the top protein mistakes to have on your radar.
1. You Eat Too Little Protein
Despite widespread advice to eat more protein, many people still don’t get enough. Research shows people who follow a vegan diet are at a higher risk of falling short.
“With protein acting as a building block in the body, inadequate intake can quickly lead to certain systems falling apart,” says Lauren Twigge, RD, a registered dietitian in Dallas. If you’re eating too little protein, the signs may be fatigue, brittle nails and hair, low muscle mass, reduced immunity, and low bone density, she says.
The recommended dietary allowance (or RDA, which is the amount needed to meet the nutritional needs of almost all healthy people) for protein is 0.8 grams (g) per kilogram (kg) of body weight. For example, if you weigh 150 pounds (lb) (68 kg), your daily protein target is 54 g. To calculate your weight in kilograms, divide your weight in pounds by 2.2.
That said, the RDA is a general recommendation, and it may not be adequate for some people. Specific protein recommendations are based on several factors, such as sex, age, weight, activity level, and goal. For example, people working to lose weight or gain muscle may need more protein than those who don’t have those goals. Older adults may also need more protein than younger adults to counteract age-related muscle loss (known as sarcopenia).
So, use the RDA as a starting point and adjust according to your needs. A registered dietitian can help you determine the appropriate amount of protein to aim for daily.
2. You Eat Too Much Protein
It’s possible to eat too much protein, especially given how trendy protein is nowadays.
One risk of eating too much protein is that you may miss out on other foods that provide health benefits, such as fiber in fruits, vegetables, grains, and legumes, says Anne Kozil, RDN, a registered dietitian-nutritionist, instructor, and extension specialist in nutrition at Colorado State University in Fort Collins. Too much protein and a lack of fiber can contribute to digestive issues such as bloating and constipation, she says.
If you need to lower your protein intake, begin by reducing portion sizes of protein sources. In addition, following a Mediterranean-style diet, which is rich in plant foods such as fruits, vegetables, whole grains, nuts, and legumes, while limiting dairy and meat, can help you naturally moderate your protein intake.
Eating too much protein also carries potential health risks in people with chronic kidney disease. This is because digesting protein produces waste that must be removed by the kidneys. In people with kidney disease, the kidneys are already under strain — excess protein forces them to work overtime. The exception is people who are on dialysis. Since dialysis helps remove protein from the blood, those using this treatment may need to increase protein. Work with your medical care team to personalize your protein intake.
3. You Prioritize High-Fat Protein Sources
Some foods are a great source of protein, yet contain saturated fat. This is a type of fat that can increases your risk of heart disease and stroke when eaten in large amounts. For this reason, take saturated fat content into account when choosing proteins, suggests Jamie Nadeau, RD, a registered dietitian and recipe developer in Providence, Rhode Island. Protein sources higher in saturated fats include beef, lamb, pork, skin-on poultry, and full-fat cheese.
These foods can fit into a healthy diet, but it’s best to limit saturated fat intake to less than 20 g per day. Choosing leaner cuts of beef, such as tenderloin or lean ground beef, and skinless poultry can also reduce both saturated fat and calories while providing plenty of protein and key minerals, such as iron, Twigge says. Also, select nonfat or low-fat dairy products.
4. You Ignore Protein Quality
When choosing protein, opt for whole-food, high-quality sources that provide additional nutrients, vitamins, and minerals, says Twigge. These differ from lower-quality proteins, such as processed meats (salami, sausages, hot dogs, and bacon), which tend to be high in saturated fat and sodium.
Protein quality also refers to the ability of the protein source to provide an adequate amount of each of the nine essential amino acids (the building blocks of protein) you must get from food, and is easily digested. Eggs, for example, are considered the “gold standard” of protein, says Twigge. They provide the most digestible source of protein, plus nutrients like choline and vitamin D.
Twigge also recommends dairy milk as a cost-effective source of protein, along with vitamin D, calcium, and electrolytes (electrically-charged minerals that regulate fluid balance and muscle and nerve function). Fish, like canned or pouched tuna or salmon, and beans can also serve as convenient sources of high-quality protein.
5. You Don’t Include Protein at Each Meal
It’s common to load up on protein at dinner, while skimping on the nutrient during breakfast and lunch. But research shows that evenly distributing protein intake across the day is ideal for supporting muscle growth in people who don’t consume the recommended 0.8 g of protein per kg of body weight per day.
Moreover, protein increases satiety at each meal and slows the digestion of carbs, which helps balance blood sugar. This prevents blood sugar spikes and crashes that contribute to hunger and cravings.
Aim for roughly 15 to 30 g of protein at each meal. Eggs, chia seed pudding, nuts and seeds, and beans are all good options to pump up the protein, Kozil says. “I’ve even tried adding beans to my smoothies — it’s delicious. You can’t taste it and it adds protein and fiber.”
6. You Forget That Plants Have Protein, Too
“We always think about meat as our first line of protein, but there are so many more options,” says Kozil. While plant-based protein sources don’t provide as much protein per calorie as animal sources, they offer other helpful nutrients and fiber with fewer calories and fat.
They can also be used to pump up the protein content of a meal when used in place of high-carb foods. For example, replacing a ¼ cup of brown rice with an equal serving of quinoa takes the protein content from 4 g to 6 g. You can also add edamame to salads and stir-fries for 10 g of protein per cup.
Plant-based protein sources such as beans, lentils, nuts, seeds, and soy, have the added benefit of providing fiber, which boosts satiety and supports digestive health.
7. You Lean Too Heavily on Protein Supplements
Protein powders, protein bars, and protein-infused foods can help you increase your intake when needed. But relying too heavily on these products can mean missing out on the vitamins, minerals, and fiber that whole-food protein sources provide. “We can get as much protein from real food as we can from protein drinks and powders,” Kozil says. “Protein products can become a problem if we’re eating them in lieu of all these other foods that provide health benefits,” she says.
Everyone’s protein needs are different. “If you feel that you need more protein beyond what you can get through your meals and snacks, consider using protein bars or supplements to fill gaps, or you can look for opportunities to include protein in beverages like coffee or shakes,” adds Twigge.
If you’re going to have a protein supplement, look at the ingredients and choose the one that has the fewest, as this ensures it’s as close to real food as possible, Kozil says. For example, choose a protein powder that contains only hydrolyzed whey protein. Also watch the added sugar content in products like protein bars, as some of these might be closer to a candy bar. Some protein products add sugar alcohol to decrease the calorie and carbohydrate content of a food (while adding palatable sweetness). This is another ingredient to watch for since it can cause GI issues like bloating.
The Takeaway
Protein is essential for muscle repair and growth, hormone health, strong hair and nails, and more.
Common protein mistakes, such as eating too much or too little, not focusing on quality, and prioritizing sources high in saturated fat, can have negative health effects.
Meeting but not exceeding your daily protein needs, eating a variety of whole foods (including plant-based proteins), and limiting high-saturated-fat sources can help you maximize the health benefits of this macronutrient. A registered dietitian can provide personalized guidance when needed.
