Why You’re Probably Overdoing It on Protein — Explained

Ah, protein — the golden child of American diets, the macronutrient we can’t seem to get enough of. But are we really as protein-deficient as we think we are? Let’s dig into this obsession with protein.

Ah, protein — the golden child of American diets, the macronutrient we can’t seem to get enough of. But are we really as protein-deficient as we think we are? Let’s dig into this obsession with protein.

For years, Americans have been on a relentless quest to up their protein intake. We’re convinced that more protein equals more muscle, more weight loss, more everything. But here’s the kicker — most of us are already getting way more protein than we actually need.

Subscribe now

According to the National Academies of Sciences, the recommended daily allowance of protein is around 0.36 grams per pound of body weight. That means, for the average American woman weighing just under 171 pounds, it’s about 61.5 grams per day. And for the average American man weighing around 200 pounds, it’s about 72 grams. But guess what? We’re exceeding these recommendations by a long shot.

According to the National Academies of Sciences, the recommended daily allowance of protein is around 0.36 grams per pound of body weight. That means, for the average American woman weighing just under 171 pounds, it’s about 61.5 grams per day. And for the average American man weighing around 200 pounds, it’s about 72 grams.

Centers for Disease Control and Prevention data shows that American men exceed the recommended protein intake by a whopping 31 percent, while women exceed it by about 12 percent. So where does this obsession with protein come from, and is it doing us more harm than good?

Share

Let’s be real — anything consumed in excess can be bad for you, protein included.

But we often don’t see the effects until it’s too late. Public health authorities set the recommended dietary allowance with plenty of slack to ensure we don’t become protein deficient. Yet, despite already exceeding these recommendations, 60 percent of US adults are still trying to cram even more protein into their diets.

We eat like athletes, but without exercising like them.

We eat like athletes, but without exercising like them.

Enter the global protein supplement market, worth a staggering $26 billion as of 2023. We’re not just content with the protein naturally found in foods; we’re adding it to everything — pasta, chips, ice cream, food companies started adding protein to … well everything. Because who needs a balanced diet when you can just chug a protein shake, right?

Example of protein supplement market products.

The global protein supplement market is worth $26 billion as of 2023 and is expected to reach $50 billion by 2030. The USA is responsible for more than a third of the multibillion-dollar protein-supplement market. We not only pack ourselves with protein, but we do it with very low-quality ones.

The global protein supplement market is worth

Excessive protein consumption,

especially from cholesterol-rich animal-based foods, is correlated with an increased risk of cancer and heart disease. And men, in particular, are at risk of overdosing on protein consumption. Because nothing screams masculinity like a plate of eggs and bacon for breakfast, right?

USDA’s dietary guidelines highlight that men consume on average 15% more protein than women. The UK study found that some men who want to reduce their meat consumption are embarrassed to order vegetarian meals from male friends.

On average each person in the United States puts away roughly 300 pounds of meat a year. The US Department of Agriculture **reports** that most Americans meet or exceed protein recommendations for meat, poultry, and eggs, but most fail to meet recommendations for nuts, seeds, seafood, and soy products.

Daily per capita protein supply in 1961

Daily per capita protein supply in 2020

Meet Kevin!

His day started with a quick pit stop at Starbucks for his go-to Grande Starbucks Peppermint Mocha and not one, but two of their delectable egg bites, clocking in at a solid 40 grams of protein. But wait, there’s more!

For lunch, Kevin swung by Subway for his usual, adding another 34 grams of protein to his daily tally. And let’s not forget about those impromptu potato chip snacks in between — because who doesn’t love a little extra crunch with their protein?

Come dinnertime, Kevin indulged in a hearty Beef with Roasted Potato Cubes, rounding out his protein-packed day with another 40 grams. That’s a grand total of 127 grams of protein — nearly double his recommended daily intake!

On average each person in the United States puts away roughly

But here’s the kicker — all of Kevin’s protein sources for the day come from animal products, which are often loaded with saturated fat. Can you spot the pattern? It’s time for Kevin to rethink his protein-heavy diet and opt for a more balanced approach.

So what’s the solution?

It’s time to rethink our protein obsession and focus on quality over quantity. Instead of loading up on animal proteins packed with saturated fat, we should be incorporating more plant-based sources of protein into our diets. Unless you’re **pretty ambitious about bodybuilding**, you probably don’t need to worry about whether you’re getting enough protein.

You can easily get enough protein, on vegetarian or vegan diets, if you eat an adequate number of calories from a variety of whole foods.

According to **Nancy Geib**, a dietitian at the Cleveland Clinic, you can easily get enough protein, on vegetarian or vegan diets, if you eat an adequate number of calories from a variety of whole foods.

Following the steps of **Kendrick Farris** — a vegan who was the only American to compete in men’s weightlifting at the Rio Olympics.

Turns out, you don’t need animal proteins to pack a punch — or lift one.