SALT LAKE CITY — From shakes and bars to protein coffee, chips and even protein water, protein-rich products are popping up everywhere.
“There are so many,” said Renee Aker, who has a long-standing interest in health and nutrition. “I think protein pretzels really make me laugh a little.”
And many people are more mindful of how many grams they consume each day.
“I’m trying to get to at least my weight in grams. So…at least 200 grams a day,” Timmy Jepsen said.
Dietitian Sheila Patterson of Intermountain Health said there’s no denying that protein has become big business, but the amount a person needs can vary widely.
“It’s really confusing to see different people sharing, ‘Here’s how much protein I eat per day.’ It may not be the right amount for another person,” she said.
Protein needs can depend on body weight, activity level and individual health goals.
The Dietary Guidelines for Americans, 2025-2030, sets a protein intake goal of 1.2 to 1.6 grams per kilogram of body weight per day.
Patterson said registered dietitians can help determine what that looks like for each person. As a general rule, she recommends spreading protein throughout the day and aiming for around 20 to 30 grams at each meal.
For example, she said two eggs contain about 14 grams of protein. Add two pieces of lean chicken or turkey sausage and the meal comes to about 24 grams.
More protein isn’t always better
Patterson said protein is only part of a healthy diet.
“What are we losing? Are we losing fiber? Are we not getting enough carbs or healthy fats?” she said. “We don’t want protein to crowd out these other important nutrients.”
She added that people generally don’t need extremely large amounts of protein in one sitting. Instead of consuming 50, 60 or 70 grams at a time, she recommends spreading smaller portions throughout the day.
Do you need protein shakes and snacks?
Patterson recommends prioritizing whole food protein sources, including beans, lentils, legumes, nuts and seeds, as well as lean animal proteins.
Protein-rich shakes, bars, and other products can still be useful for convenience or for people who struggle to meet their needs with whole foods alone.
“As long as you consume it occasionally, not rely on it, and include a variety of protein sources, that will be the best way to manage the problem,” she said.
Patterson added that the growing use of GLP-1 drugs for weight loss might be one reason proteins have received more attention. For people taking these medications, adequate protein intake may be important for maintaining lean muscle mass.
She said people using GLP-1 medications also need fiber, nutrient-dense fruits and vegetables, carbohydrates, healthy fats and adequate fluids, especially because appetite may be lower.
Her general advice: Protein is important, but the goal is balance, and the right amount depends on each individual.
The key takeaways from this article were generated with the help of large language models and reviewed by our editorial team. The article itself is solely written by humans.
Gn Health
