23-05-2025
Are you getting enough protein? URMC dietitian weighs in on current guidance
ROCHESTER, N.Y. (WROC) — According to the newest research, you may not be getting enough protein in your diet.
Data in a 2021 study indicated that American men ate 100 grams of protein per day, and women ate about 70. However, newer research suggests that people need .7 grams to 1 gram of protein daily per pound of weight.
In comparison, the average weight of a man in the US is 200 pounds, so that man would need 140 to 200 grams of protein per day, which is up to double what the average man is consuming based on the 2021 study.
Dietitian with URMC April Ho says there's plenty of nuance in determining what that number might be for you. The upper limit is more suited to people doing heavy strength training.
Protein helps with building lean muscle mass, which is critical for strength and stability, cognitive function, and immune response, and even building bone density.
Ho says that over the past ten years, decreased dairy milk consumption, more vegetarian and vegan diets, and other strict forms of dieting trends may have led to decreased protein intake for the average American.
She says a 'stacking' philosophy can help you get enough.
'A serving of nuts has 5 grams of protein, a serving of meat has 20g of protein, so they are good sources of protein, and even our starches provide some protein as well,' she said. 'So if you have toast with your eggs, that is adding protein, or quinoa, faro, rice, that is adding protein as well, but we need to stack them together to get enough.'
Ho says she often recommends using unflavored collagen powder or whey protein in drinks or food to increase protein intake per day.
URMC also says that increasing protein intake and heavy strength training is especially important for women as they age.
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