The market has observed an increase in protein-fortified food and beverage products. Concurrently, new federal dietary guidelines have increased Americans' daily protein intake recommendations. A new federal website, RealFood.gov, launched in January, stated the country is "ending the war on protein."

Dietitians, who are credentialed health care professionals with nutrition expertise, have provided clarifications regarding these updated guidelines.

The Role of Protein in Your Body

What Does Protein Do?

Dietary protein is a macronutrient composed of amino acids, which serve as the fundamental building blocks for every cell in the body. When protein-rich foods are consumed, the digestive system breaks them down into amino acids. These amino acids are then utilized to create and repair cells that form tissues such as muscle and bone.

Food Sources of Protein

Common sources of protein include meat, beans, nuts, milk, and eggs. In the U.S., animal products are a primary source of protein for many individuals. Plant-based protein sources include whole grains like quinoa and buckwheat, as well as tofu, lentils, and peas. While generally lower in protein, some vegetables and fruits, such as corn, broccoli, asparagus, Brussels sprouts, and artichokes, contain higher quantities.

Navigating Protein Intake Guidelines

Recommended Protein Intake

Protein requirements are individualized, based on a person's body and health factors. New federal health guidelines recommend consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily, distributed across meals. This represents nearly double the government's previous daily protein recommendation. In contrast, dietitians typically recommend 0.8 grams of protein per kilogram of body weight per day, which is approximately 7 grams of protein for every 20 pounds of body weight.

Examples of Protein Content

Specific examples of protein content in foods include:

• 3 ounces of chicken breast: 26 grams of protein
• 3 ounces of tilapia: 22 grams of protein
• 3 ounces of cooked shrimp: 20 grams of protein
• 4-ounce Impossible burger patty: 19 grams of protein
• 3 ounces of firm tofu: 8 grams of protein
• 1/2 cup of cooked black beans: 8 grams of protein
• 1 cup of cooked quinoa: 8 grams of protein
• One large egg: 6 grams of protein
• 1/2 cup of cooked green peas: 4 grams of protein

Protein needs can increase under certain circumstances, such as injury, surgery, pregnancy, breastfeeding, aging, protein deficiency, or engagement in specific athletic activities.

Risks and Balance

Risks of Excessive Protein Intake

There is no exact maximum amount of protein that can be safely consumed daily. However, overemphasizing protein intake may lead to a reduced consumption of other essential nutrients, including fiber, fruits, vegetables, and healthy fats. Potential indicators of excessive protein consumption may include gas, bloating, constipation, or worsening kidney function. Risks associated with consuming excessive protein could involve kidney damage, dehydration, and elevated levels of sodium and saturated fat, which can increase the risk of heart disease.

Ultimately, protein is a singular component of a balanced diet. Focusing on diverse, nutrient-dense protein sources and balancing them with other essential nutrients is recommended.