A Dietitian's Guide to Getting Enough Protein

Jump to:

• Reasons To Eat Adequate Protein
• Tips to Increase Protein
• Protein Supplements
• Common Protein Myths
• High-Protein Foods Per 100 Calories
• Final Thoughts
• Try These Other High-Protein Recipes
• Did you find this helpful?

I am really excited to see protein getting the limelight these days. It deserves all this attention.

When I worked in a clinical setting as a dietitian, protein was almost always my primary target for clients. Getting an optimal amount of protein is the easy way to start seeing results and making sustainable changes because it makes it harder to overeat, it supports gym gains, and it helps to control blood sugar without changing anything else in the diet.

Need some high-protein inspiration? Try these Protein Ice Cream Bars, Protein Pumpkin Bread, or these Air Fryer Turkey Meatballs.

Reasons To Eat Adequate Protein

1. Supports Muscle Growth and Repair – Adequate protein intake is essential for building and maintaining lean muscle mass, especially after exercise. A higher daily protein intake (1.2–1.6 g/kg body weight per day) can improve lean body mass gain or maintain muscle mass in both young and older adults.
2. Boosts Metabolism – Protein has a higher thermic effect than carbohydrates or fats, meaning it requires more energy (calories) to digest. Research indicates that higher protein diets can lead to greater reductions in body weight and fat mass compared to standard protein diets, partly due to increased energy expenditure.
3. Aids in Weight Management – High-protein diets promote satiety, reducing overall calorie intake and cravings which can be beneficial for weight reduction or weight maintenance.
4. Improves Bone Health – The loss of skeletal muscle mass and strength, as well as bone mass, is associated with low calorie and protein intake, which can lead to increased risks of falls and fractures. Adequate protein intake is linked to better bone density and a reduced risk of fractures.
5. Enhances Immune Function – Proteins are crucial for the production of antibodies and overall immune system support. Protein undernutrition results in stunting, anemia, physical weakness, edema, vascular dysfunction, and impaired immunity, highlighting the importance of adequate protein for immune function
6. Regulates Blood Sugar Levels – Protein helps slow glucose absorption, preventing blood sugar spikes and crashes. While specific studies on protein's direct effect on blood sugar regulation are limited, maintaining muscle mass through adequate protein intake plays a role in glucose metabolism, as skeletal muscle is a primary site for glucose disposal.
7. Promotes Healthy Aging – Adequate protein intake helps prevent age-related muscle loss (sarcopenia) and supports overall mobility and function. Higher protein intakes may help prevent sarcopenia, the loss of muscle mass and strength that predisposes older adults to frailty, disability, and loss of autonomy. 

Protein Supplements

Types of Protein Supplements

• Whey Protein – Fast-digesting and ideal for post-workout recovery.
• Casein Protein – Slow-digesting, great for sustained protein release (e.g., before bed).
• Plant-Based Proteins – Options like pea, rice, or hemp protein work well for those who are vegan.
• Collagen Protein – Best for supporting joint, skin, and gut health but not ideal as a primary protein source because it is an incomplete protein.
• Beef Protein Isolate - Great complete protein option for those who are paleo or dairy-free.

Safely Using Protein Supplements

Protein supplements can be useful tools to help you meet your protein goals. Keep these key points in mind to use protein powders safely and effectively:

• Protein powders are supplements, not replacements for whole foods. Aim to get most of your protein from meats, fish, eggs, dairy, and nuts. Use protein powder to fill gaps in your diet rather than as the primary source.
• Protein powders are a common source of heavy metal contamination. Select brands that have been third-party tested and are known to have the least amount of contamination.
• Select protein powders with minimal ingredients. Avoid unnecessary fillers, gums, and additives. Choose options that are naturally sweetened, and low-carb if needed.
• Most people should limit protein supplements to once daily. This encourages whole food sources of protein (like lean meats, fish, dairy, beans, and nuts) that provide essential nutrients, fiber, and healthy fats that protein powders lack.

Common Protein Myths

• 🚫 More protein always equals more muscle – While protein is important, resistance training is required for muscle growth.
• 🚫 High-protein diets harm the kidneys – Unless you have pre-existing kidney disease, a high-protein diet is safe for healthy individuals.
• 🚫 You can only absorb 30g of protein per meal – The body processes protein over time, so spacing intake throughout the day is more effective than worrying about a single meal limit. Nutritionally, "absorption" refers to the process of nutrients passing from the digestive tract into the bloodstream. By this definition, the body has no strict limit on the amount of protein it can absorb.

Final Thoughts

Getting enough protein doesn’t have to be complicated! By incorporating a variety of protein-rich foods into your diet and balancing intake across meals, you can support muscle health, metabolism, and overall well-being. Remember that protein metabolism requires water, so drink plenty of fluids to aid digestion and prevent dehydration.

If you have specific dietary needs or health concerns, consulting a registered dietitian or functional nutrition practitioner can help tailor protein intake to your goals.

Try These Other High-Protein Recipes

Looking for other tasty recipes? Here are a few you might like: