Are You Getting Enough Protein?

In years past, consuming protein may have conjured images of Arnold Schwarzenegger types flexing on Muscle Beach. But now, you’re probably seeing ads for protein-based products everywhere—including shakes, oats or bars.

So, what’s with the sudden push toward protein?

Everyone needs it. Protein is a building block for your body that helps build and repair muscle, balance hormones, regulate metabolism, boost immunity and make you feel fuller for longer. Protein also can keep hair and skin healthy and strong.

While recommendations vary by age and activity level, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight.

For example, a woman weighing 150 pounds would need between 54 and 55 grams of protein—roughly the equivalent of two eggs, four ounces of grilled chicken and one-fourth cup of almonds. (You can calculate how much you need with this tool from the USDA.)

However, whether women are getting enough protein is up for debate. While the CDC reports that Americans exceed recommendations by 12%, the Journal of Nutrition, Health and Aging reported that half of women 50 or older don’t get enough protein.

Too much protein in one’s diet can lead to kidney strain, digestive problems, poor nutrition, weight gain and heart problems, especially if the protein is high in saturated fat (like red meats). On the other hand, not consuming enough can lead to muscle loss or weakness, increased fall risk, lower immunity and poorer skin health.

Beyond the amount of protein you're consuming, consider the source. A study of more than 48,000 women found that those who consumed plant-based proteins were 46% more likely to age healthier. They had fewer chronic diseases like cancer and diabetes, and their physical mobility and cognitive skills were better. Participants who ate more plant-based than animal protein also had lower LDL (“bad”) cholesterol, blood pressure levels and insulin sensitivity.

To ensure you're getting enough protein, incorporate a source into every meal and snack. Some foods to consider are chickpeas, nuts, seeds, tofu and quinoa. And for animal-based proteins, try lean meats, fish like salmon, dairy products or eggs.

If you struggle to meet your protein goals, protein powders can be a convenient addition to your diet. However, some may contain high sodium levels, added sugars, artificial ingredients or allergens, so be sure to talk to your healthcare provider first. Together you can plan healthy ways for you to get enough protein.

Back