The truth about high-protein diets: What every parent needs to know

It seems like everyone and their dogs (literally, look at pet food labels) are focused on high-protein diets nowadays.

Like many diet trends, the hype around high-protein diets can be confusing.

Yes, protein is an essential nutrient in a healthy diet. Yet how much protein your body actually needs depends on many factors, including your age and personal health goals, says Lyndi Buckingham-Schutt, a registered dietitian and assistant professor of food science and human nutrition at Iowa State University.

“What we’re seeing in media right now is this push for protein. I’ve had a lot of conversations about this,” Buckingham-Schutt says.

Why protein is important

Protein is the building block for our muscles, Buckingham-Schutt says. It helps us grow and maintain lean muscle mass. We tend to lose muscle as we age, which can make us more prone to injury and weight gain.

Protein isn’t just for muscle building, however. It’s also important for brain health and for boosting our immunity and fighting infection, Buckingham-Schutt says. In addition, protein helps our bodies retain water and prevent dehydration.

Excellent sources of dietary protein include real meat, dairy and eggs, Buckingham-Schutt says.

Animal-based proteins are considered complete proteins because they contain all the essential amino acids our bodies’ needs, experts say.

You can also get protein from soyfoods, nuts, peanut butter, whole grains and beans, Buckingham-Schutt says.

However, plant-based proteins are considered incomplete proteins, because they don’t contain all the essential amino acids. That’s why vegetarians or vegans may need to take supplements to fill any nutritional gaps in their diet.

Convenient, budget-friendly sources of protein include peanut butter, beef sticks, nuts, eggs, Greek yogurt and milk, Buckingham-Schutt says.

She says her kids enjoy plain Greek yogurt mixed with peanut butter and berries for a high-protein snack or breakfast.

How much protein do I need?

The U.S. Dietary Guidelines recommend that Americans eat about 0.8 grams of protein per 1 kilogram of body weight daily. (1 pound equals 0.454 kilograms.)

For example, a 150-pound adult would need about 54 grams of protein a day, Buckingham-Schutt explains.

A few examples of protein-rich foods and their approximate protein content:

• Chicken breast. A standard 3-ounce (about the size of the palm of your hand) cooked chicken breast contains 26 grams of protein.

• Lean ground beef. A 3.5-ounce serving of cooked lean ground beef contains about 26 grams of protein.

• Greek yogurt. A single-serve container (about 6 ounces) or Greek yogurt has around 15 grams of protein.

• Eggs. One large egg contains about 6 grams of protein.

• Beans. One-half cup of cooked beans, such as black beans or chickpeas, contains roughly 7 to 8 grams of protein.

Your body’s protein needs may differ depending on your health goals and stage of life, Buckingham-Schutt says.

If you’re an athlete or strength train to build muscle, then you need to eat more protein than the average recommendation, Buckingham-Schutt says.

Older adults also need more protein to reduce the risk of sarcopenia, or age-related muscle loss that can lead to serious injury and impact quality of life, she says.

How much protein is too much?

Celebrities, body builders and fitness influencers often promote their extreme protein-heavy diets to gain muscle.

However, it can be harmful for your body to eat too much protein. Buckingham-Schutt says she once knew a dietetic student, a body builder, who was hospitalized for overeating protein.

The upper daily limit for recommended protein consumption is 2 grams per 1 kilogram of bodyweight, she says. (So a 150-pound person shouldn’t consume more than 136 grams of protein per day, equal to about 22 large eggs.)

Above that amount, you put your body at risk of kidney damage or bone loss. Our kidneys must work hard to rid our bodies of extra protein we don’t need. Excess protein can also absorb calcium from our bones.

“I caution people when they’re seeing all this push for protein, do not overdo it,” Buckingham-Schutt says. “Not only could it be harmful for your kidneys and your bones, if you’re eating too much protein, you’re probably sacrificing another important nutrient in your diet.”

How to eat a healthy diet

Instead of focusing on one nutrient or food group, you should enjoy all foods in moderation, Buckingham-Schutt says.

“A healthy diet is a balanced diet that you are able to stick to,” she says.

The U.S. Dietary Guidelines recommend that a healthy diet includes fruits and vegetables; whole grains; dairy; and high-quality proteins, including lean beef and pork.

If you want to make one positive change to your diet, then aim to eat more fruits and vegetables, Buckingham-Schutt says. Only 5% to 10% of Iowans eat the recommended five servings of fruits and vegetables each day.

“That would be my true recommendation for a lifelong, healthy diet. If you want to have a healthy diet, if you want to work on your longevity, eating more fruits and vegetables, eating more whole grains. Having a balanced diet is really important,” Buckingham-Schutt says.

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