The Power of Protein (in moderation)
Cassidy Crawford, LN, MS, RDN, Livingston HealthCare
One nutrient that has been spending lots of time in the limelight recently is protein. With everything from popcorn to water being stuffed with protein and marketed like crazy, one may wonder, am I getting enough? Furthermore, what’s so special about protein anyway?
Protein is one of the three macronutrients, its counterparts are fat and carbohydrates. Proteins are made up of groups of amino acids linked by peptide bonds. Unlike our other two macronutrients, proteins also contain nitrogen. In our body it is delegated for distinct roles such as structure, enzymes, transport, hormones, and immunoproteins.
There is protein in a wide range of foods, but the first one to come to mind is usually meat. In terms of bioavailability (how easily you can use it), meat wins, but it is certainly not the only way to get your fill of this nutrient. It is found in other animal products such as eggs and dairy. However, I would be remiss not to shout out those vegetarian and vegan diets that are chock full of protein in the form of beans and nuts.
When our diet is lacking in protein, our body lets us know. It can be as benign as brittle hair and cracking nails, or as serious as muscle weakness and stress fractures. Due to its immune functions, you may find yourself getting sick more often and recovering slower.
A daily sign of inadequate protein intake that folks often miss are large fluctuations in both energy and mood. Protein digests a little slower than its coworker carbs, so it keeps us fuller for longer. It also helps to keep our blood sugar looking like rolling hills instead of high peaks and deep valleys. Without it, you might find yourself irritable and sleepy throughout the day.
So, we’ve established it’s important, but now a new question is surfacing, how much protein is enough? In general, special consideration of individual activity level and health history aside, I recommend the evidence-based intake of 0.8-1.0 grams of protein per kilogram per day. That means for a 150lb adult (68kg) you would need anywhere from 55-68 grams of protein.
Floating out there in the cultural zeitgeist that is “the protein craze”, you may hear people recommending as high as 1 gram per pound of body weight. Even our own Dietary Guidelines for Americans 2025 recommends 1.2-1.6 grams per kilogram per day. But even with all my time as an official member of protein’s hype squad, I’m here to say there can be too much of a good thing.
Excess protein intake is not your body’s friend. It has no place to go in the body and can do serious damage to your liver, kidneys, and bones. It is especially dangerous if you have preexisting health conditions such as kidney disease. The likely increase in meat and saturated fat can also increase risk of cardiovascular disease and colon cancer. Finally, because we tend to swap out one food for another, given that all inhibiting maximum stomach capacity, we tend to miss out on fiber and constipation can ensue.
The easiest way to know if you are eating enough, but staying out of the danger zone, is to stay in the range or consult a Registered Dietitian for more specific recommendations. We want to be strong, mobile, and let’s face it, have great hair. We also want our kidneys and colon to be happy and healthy for as long as possible. Remember, in a world that is pushing protein in any and all foods, you can have the regular ice cream, and your body will probably thank you too.