As a mom of two athletes — one on the softball field, one in the saddle — I push protein like it’s my part-time job. Protein shake in the morning, chicken at lunch, “did you get enough protein today?” inevitably shouted from the sidelines. And I know I’m not alone. Protein is on every label, in every reel, and apparently now in my pasta. I found myself actually wondering: why is everyone obsessed with protein? Turns out I had questions I couldn’t answer. So I found someone who could.
That’s why I’m so excited to share this post from my friend Allison Tepper, a Registered Dietitian and owner of Tepper Nutrition right here in Leesburg VA. As a family photographer, I spend a lot of time talking to parents at all life stages, and one thing I’ve noticed is that moms everywhere are carrying the same mental load: trying to nourish their kids, take care of themselves, and make sense of all the conflicting information out there. Allison’s approach cuts right through that noise. She’s not here to add stress to your plate; she’s here to take it off.
Whether you’re packing school lunches, navigating pregnancy, supporting a teenager through a growth spurt, or just trying to figure out what you need right now, this post has something for you. I learned a lot reading it, and I think you will too. Read on and, as always, reach out to Allison’s team if you want personalized support.
Table of Contents
Protein seems to be everywhere these days, from protein bars and shakes to high protein versions of your favorite foods. If you’ve ever found yourself wondering why is everyone obsessed with protein all of a sudden, you’re not alone — and the answer is worth understanding. While protein is important to our overall health, like all foods we want to incorporate it in a balanced, personalized and sustainable way. Understanding how protein requirements change throughout our lives can help you make informed decisions for yourself and your family. So let’s dive in!
Why Is Protein Important?
Protein is one of the three macronutrients and plays many essential roles in the body including building and repairing muscles and tissues, supporting immune function, producing hormones, aiding in satisfaction and fullness, keeping blood sugars stable and more!
Can We Get Too Much Protein?
You might be surprised to hear that the answer to can you eat too much protein is yes! As with any food or nutrient, we can get too much and it is important to include protein as part of a balanced diet. Pairing protein with carbohydrates, fats, fruits and vegetables allows our bodies to work efficiently. Too much protein can reduce intake of fiber and other important nutrients, can lead to heart issues depending on protein sources and fat intake, and can impact kidney health in those prone to kidney disease.
Protein Needs During Childhood and Teen Years
Childhood, adolescence and teenage years are a period of rapid growth and development. Protein supports the development of muscles, bones, organs and other tissues. While supplemental forms of protein exist, our children’s protein needs are lower than that of adults and most children and teens can meet their protein needs through a balanced diet. While parents often worry about children getting enough protein, most kids in the US consume adequate amounts! Focus on getting protein sources at meals and snacks and including foods such as milk and yogurt, eggs, poultry, beans, cheese, seafood, nuts/nut butters and tofu for adequate intake.
Protein Needs in Adulthood
Protein needs for adults is where we often see the most conflicting nutrition information, though our needs are unique and depend on our weight, activity levels and age. A common question we hear is: how much protein do I need? How much protein per day is actually right for me? The answer depends on your individual circumstances, and here is how to calculate protein needs based on your personal stats. Take your weight in pounds, divide it by 2.2 to get your weight in kilograms and then multiply that number by the following recommendations depending on your exercise levels and stage of life:
- Sedentary adults: 0.8 g/kg (equal to the Recommended Dietary Allowance or RDA)
- Recreational exercisers, perimenopause/menopause, surgery recovery/pregnancy: 1.0–1.4 g/kg
- Endurance athletes: 1.2–1.6 g/kg
Protein Through the Lifecycle
Protein requirements increase during pregnancy and breastfeeding to support both mom and baby, while hormonal changes during perimenopause and menopause can contribute to a gradual decline in muscle mass and strength, making protein intake essential. Older adults naturally lose muscle mass over time, a process known as sarcopenia, so protein needs are especially important as we age. Older adults often require more protein than younger adults to maintain muscle health, mobility, and independence. Increasing protein intake may help to preserve lean muscle mass during times where we are most at risk of it declining.
Where Do We Get Protein From?
Included are some animal and plant based protein sources to consider, and variety is key. If you are a vegan, vegetarian, athlete or if protein needs are hard to meet, protein powders and supplementation can be an option as well. To get adequate protein, it is recommended to spread intake out throughout the day at meals and snacks. And most importantly, we don’t want to force ourselves to overeat just to get in our protein needs. If you are struggling getting in enough protein, meeting with a provider to brainstorm options can be beneficial.
Animal-based proteins
- Seafood
- Poultry
- Eggs
- Dairy such as yogurt, milk and cheese
- Lean meats
Plant based protein sources
- Beans and lentils
- Tofu and tempeh
- Edamame
- Nuts and seeds
- Soy milk
Protein Takeaways
Protein needs change throughout our lives, from supporting growth in childhood to preserving muscle mass during aging. While our culture is heavily focusing on protein, the best thing we can do is get in a balance of nutrients throughout the day to support our overall health. Rather than focusing solely on hitting a specific number, aim to include protein consistently and choose a variety of protein sources, while making sure to pair protein with a variety of foods including carbohydrates, fats, fruits, and vegetables.
If you’re unsure whether you’re meeting your protein needs, our team of Dietitians is here to help you. We work with infants to older adults on their health goals by arming clients with research-based nutrition recommendations to reduce any confusion or stress. Our personalized approach focuses on your unique needs by creating a sustainable plan that fits you and your family’s lifestyle.
Why is Everyone Obsessed With Protein?
Allison Tepper is a Registered Dietitian and owner of Tepper Nutrition, located in downtown Leesburg and serving clients virtually nation-wide. Her and her team use an intuitive eating approach to nutrition by helping clients build a healthier relationship with food and their bodies while reaching their health goals in a supportive and nourishing way. They work with a range of needs including recent medical diagnosis, eating disorders, women’s health, GI conditions and more.
https://www.teppernutrition.com/ or find Allison on IG – @teppernutrition
