It seems like protein is popping up everywhere right now. From protein cold-foam coffee drinks to Pop-Tarts, there is no shortage of ways to add a little extra protein to your day. But do you really need to make the switch from your favorite breakfast cereal to the protein-enhanced version beside it? Let’s talk about it!
First, let’s review our macronutrient of the moment. Protein is an essential nutrient that builds the nutritional profile of the foods we eat. Found in sources such as meat, dairy, eggs, seafood, soy, legumes, and more, eating enough protein is essential for our bodies for a variety of reasons. The protein we consume from food sources helps our body meet the demands we place on it daily. Protein helps keep our muscles strong and enables us to carry out our daily movements. Protein also supports healthy hair, skin, and nails, an active immune system, hormone production, hydration status, and even our mental health.
So, how much protein should you consume daily?
The short answer is: there is no one-size-fits-all approach to protein. Everyone has different needs, depending on factors such as age, sex assigned at birth, activity level, medications, and health conditions. We know that most individuals need between 10-35% of their daily intake from protein, with most people landing somewhere in the middle of that range. Many tools are available to estimate an individual’s daily protein requirement in grams. These tools can serve as a great reference point, but folks will likely need to experiment and listen to their bodies to find what feels right for them.
It’s important to remember that nutrition is all about the bigger picture. You do not have to stress about hitting a protein goal perfectly every day. Aiming to include a source of protein in most meals and snacks is a great way to meet your protein needs without needing to count or track. Research also supports spreading our protein intake throughout the day rather than trying to “protein load” at just one meal or snack.
So, is it time to stock up on protein ice cream yet?
On one hand, choosing a protein-enhanced version of your favorite snack might be a helpful way to meet your protein needs, especially for those who may have difficulty getting enough protein due to an on-the-go schedule, texture or sensory sensitivities, or limited protein-food preferences. On the other hand, these trendy products may be more expensive than their counterparts. While they may be marketed as a “healthier” version of their non-protein counterparts, they are not a perfect replacement for whole-food protein sources, which may offer additional nutritional benefits.
In conclusion, if you have been curious about the latest protein product on the market, go for it!! It’s fun to try new things. However, don’t feel like you have to give up your favorite snacks for the protein-laden version. There are plenty of tasty ways to include a little more protein in your day.
Need a little inspiration? Here are some of our favorite snacks that provide 10+ grams of protein per serving.
Hi, I’m Rachel! I’m a Registered Dietitian Nutritionist and Owner of Vitality Nutrition Counseling. I am a passionate provider who loves to help clients recover from disordered eating and find peace with food. I am deeply passionate about dismantling toxic diet culture and firmly believe recovery is possible for all clients!
