From protein bars and shakes to high-protein cereals and snacks, protein has become one of the biggest nutrition trends in recent years.
The surge in protein-rich products has coincided with the popularity of weight-loss plans and high-protein diets, but nutrition experts say more protein isn’t always better.
Nutritionists say the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight for the average adult. Individual protein needs vary based on factors such as age, body weight, activity level and overall health.
Morgan Nishisaka, a sports nutrition resident at the Memorial Hermann Rockets Sports Medicine Institute, says the biggest concern isn’t necessarily eating too much protein—it’s having an unbalanced diet.
“When you’re eating too much protein, you can sometimes end up not getting enough carbohydrates,” Nishisaka said. “Especially with athletes, we see they’re doing great on their protein intake, but carbs are what’s lacking.”
Experts say carbohydrates are an important source of energy, particularly for people who exercise regularly.
Good sources of protein include chicken, turkey, fish, lean red meat, eggs, dairy products, beans, legumes and tofu.
While protein shakes, powders and other fortified foods can help some people reach their daily protein goals, Nishisaka says they shouldn’t replace whole-food sources.
“I think having extra protein supplementation, whether that be a protein shake or protein oatmeal, can be helpful to meet those goals, but people shouldn’t rely on those products to get all of their protein,” Nishisaka said.
If you’re concerned you’re getting too much or too little protein, experts recommend talking with your doctor or a registered dietitian to determine what’s right for your individual needs.