Why Protein Isn’t Just for Athletes

By Lizzie Streit, MS, RDN, LD

Protein is everywhere these days, but the debate over how much the average person should consume is still ongoing. Often equated with bodybuilders and elite athletes, protein’s main role may appear to some as building muscle. In reality, protein has a variety of functions that benefit every person.

Whether your goal is losing weight, staying active, or aging well, getting enough protein is important. Here are four facts everyone should know about protein.

1) Protein does more than build muscle.

Yes, protein builds muscle, but it also maintains skin, hair, nails, and organs. In addition, this macronutrient produces enzymes and hormones and supports immune function.

Protein is also incredibly important for preventing losses to muscle mass and strength that naturally occur as you age, known as sarcopenia. Negative impacts of sarcopenia range from a reduced quality of life to an increased risk of fractures and death.

Getting enough protein, as well as engaging in regular resistance exercise, is key for staying strong throughout every phase of life. Examples of resistance training include push-ups, squats, lifting weights, and using resistance bands.

2) Protein needs vary—and more isn’t always better.

Protein needs aren’t one-size-fits-all. For healthy adults, the National Academies recommends that protein make up about 10% to 35% of daily calories. Another commonly used benchmark is the Recommended Dietary Allowance (RDA), which starts at 0.8 grams of protein per kilogram of body weight per day.

Some people may benefit from more protein than this baseline amount, including older adults, people trying to lose weight, and physically active adults. The goal, however, isn’t simply to eat as much protein as possible. It’s to get an appropriate amount as part of a balanced diet that also provides carbohydrates, healthy fats, fiber, vitamins, and minerals.

For many adults, aiming for about 20 to 30 grams of protein at each meal can be a practical way to spread protein intake throughout the day. Individual needs vary based on factors such as age, body size, activity level, and health goals. As a reference, three ounces of chicken breast contains about 25 grams of protein, while a single container of plain Greek yogurt provides about 14 grams.

3) Protein helps keep you full.

Protein is one of the most satisfying nutrients, helping to reduce hunger between meals and promote fullness. Prioritizing protein at meals may make you less likely to overeat and therefore assist with weight loss.

Thinking of protein-rich foods that are easy to prep for quick meals is one of the biggest challenges to maintaining adequate intake. Some simple options to add to your 1200 calorie diet include pre-cooked chicken, cottage cheese, Greek yogurt, boiled eggs, turkey, and beans.

4) Good protein comes from more than meat.

While animal sources tend to provide high-quality protein in larger amounts than plant-based options, eating foods from both groups is still an excellent way to ensure you meet your needs. Meat, eggs, milk, yogurt, and cheese are well-known protein foods. However, tofu, beans, nuts, seeds, edamame, quinoa, and soy milk also provide protein.

Getting enough protein doesn’t have to mean tracking every gram or overhauling the way you eat. Focusing on balanced meals that include a quality source of protein—along with fruits, vegetables, whole grains, and healthy fats—can help support strength, satiety, healthy weight management, and overall health.

Healthy For Life Meals makes that easier. Our dietitian-designed menus provide balanced nutrition and meet daily protein recommendations, with both animal- and plant-based protein sources built into your meals. Take the guesswork out of eating well and let us do the planning, portioning, and cooking for you.
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