Protein moves beyond the steakhouse as Americans add it to their daily diets

Pump you up

You may recall from your high school biology class that protein provides fuel for your muscles and brain, helps build muscle mass and repairs damage to your body. It also adds density and strength to bones, cartilage, skin and other tissues. It’s essential for digestion and regulating your hormones.

Protein has always been an essential nutrient, but in recent years Americans have become protein obsessed. Even before this current protein-infused craze, there were several popular diets focused on high protein — from Atkins to keto to the carnivore diet.

The current USDA Dietary Guidelines for Americans recommend 0.8 grams of protein per kilogram, or 2.2 pounds, of body weight for largely sedentary people.

“Typical average intake is about 0.9 to 1.0 g/kg per day. Some people are seeking diets with 1.6 or higher g/kg. The reasons seem to be to maintain more muscle mass, to manage hunger and to facilitate weight loss. Higher protein intake seems relatively safe up to about 2 g/kg per day. Most people would never get to this level,” Dr. James Hill, professor of nutrition sciences at the University of Alabama at Birmingham, said.

Dr. Amie Hornaman, host of “The Thyroid Fixer” podcast, disagrees.

“Most Americans are actually under-eating protein, especially women and older adults. We overconsume carbs and processed foods, but when I look at labs and body composition, true protein intake is often lacking. Too little protein accelerates muscle loss, slows metabolism and leaves you hungrier because protein is the most satiating macronutrient,” Hornaman said.

Other experts say we’re already eating too much protein, and these additives are only increasing the danger. A 2023 Baylor University Medical Center study found evidence that overuse of protein supplements can lead to chronic kidney disease.

We’ve got the meats

While many alternatives have been introduced in recent years, the most obvious source of protein in most people’s minds is meat. But meat — especially red meat like hamburgers or steak — is often the riskiest type of protein to ingest.

A high intake of red and processed meats leads to a cornucopia of health risks: high blood pressure, colon cancer, kidney stones, heart conditions and colorectal cancer. But a high-protein diet rich in plant-based proteins may not carry similar risks. In fact, doctors in the U.K. now say if you eat more than 90 grams of red or processed meat a day, you should cut down to 70 grams and replace the rest with plant-based protein sources.

“Older adults tend to eat too little protein, and younger adults tend to eat too much, especially with supplements. Too much protein can result in kidney strain, digestive issues, bone concerns if the diet is poorly balanced, excess calories and heart health risks, especially if protein comes from red or processed meats,” said Dr. Randall Turner, D.O., medical director at Able To Change Recovery.

“Too little protein can result in muscle loss and weakness, poor wound healing, weakened immunity, nutrient deficiencies and hormonal and enzyme issues,” Turner said.

Medical miracle?

More than 30 million adults in the U.S. have tried one or more GLP-1 drugs for treatment of weight loss, Type 2 diabetes or cardiac conditions. For some, these medicines cause rapid weight loss — much of that in muscle mass. Doctors and patients are turning to protein-infused drinks to bolster the body’s ability to bulk back up.

Registered Dietitian Jennifer Pullman, clinical dietetics manager at Vida Health, knows the risks firsthand.

“I am on a GLP-1 myself and have personally lost 60 pounds. Protein definitely is a concern as patients often under eat and are at risk for muscle loss. Easy ways to get protein in without being overfull is helpful. Easy to digest foods or liquids are a good way to get in extra protein. Muscle loss not only affects strength but can lower metabolism, which then leads to issues with weight stability,” Pullman said.

Companies are responding with more nutrient-dense foods and drinks targeted for users of Ozempic, Wegovy and other GLP-1 drugs. Nestlé, Danone and Smoothie King all added GLP-1 support menu drinks in the last year. Conagra’s Healthy Choice meals are now labeled GLP-1 friendly.

“Increasing your protein intake is often recommended for weight loss. It can help balance your blood sugar and keep you feeling fuller for longer. This means you’re less likely to snack. But equally, eating any kind of protein before a meal could have this effect,” said Dr. Daniel Atkinson, clinical lead at Treated.com.

“For people with suppressed appetites or hectic schedules, these beverages offer convenient protein delivery when whole foods feel overwhelming,” said Kayla Kamen, MS, RDN, with Drink Wholesome. “The key is choosing quality protein sources and using these drinks as supplements, not meal replacements. They’re particularly valuable for GLP-1 users who struggle to meet basic protein needs through traditional meals. … It is also worth noting the potential digestive impacts of combining coffee and a whey-based protein concentrate, two known culprits for stomach discomfort.”

Hydrate your muscles

While proffee may be new, protein-infused water has been around for more than a decade. Three fathers in Connecticut came together to fight childhood obesity, inventing Trimino protein-infused flavored water. Their four flavors feature no sugar, caffeine or carbs, but 7 grams of high-quality whey protein and 100% of the recommended daily allowance of vitamin B.

Experts say protein-infused water can be a good way to stretch out protein intake throughout the day to allow the body to better manage it. The key is to avoid protein waters filled with other ingredients like sugars, artificial sweeteners and preservatives. They also recommend using it during or after a workout, not before, as it can cause an upset stomach.

Protein power

While medical professionals are divided on how much protein the average American needs, the consensus is that red meat should not be your only source. There is a slight danger of overloading on protein through protein-infused beverages or supplements, but when balanced with proper meals, these drinks and additives can be beneficial — especially for those with complicated schedules.

They shouldn’t replace a meal, but they can give your morning coffee or workout water a little extra punch.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.