Protein powders were once reserved for athletes and gym goers, but those days are long gone. We’ve officially entered the high-protein era, where everyone is welcome. Our social media feeds are inundated with experts and influencers sharing what they consume in a day to hit or exceed 100 grams, but is that the standard for all of us, and which protein sources are best? Let’s find out.
Featured Experts
- Jennifer Hanway is a celebrity nutritionist, wellness expert, certified holistic nutritionist, and online metabolic weight-loss coach
- Amy Rosoff Davis is a celebrity trainer and health and wellness coach
- Danielle Duboise is a nutritionist and the cofounder of Sakara
The Benefits of Protein
For decades, many of us have assumed we don’t need to prioritize protein if we don’t count ourselves among the athletic set. But, according to science, that was a mistake (albeit one that wasn’t advertised, and we’re not sure why). “Society is finally recognizing that protein isn’t just about building muscle—it’s a key driver of metabolic health and whole-body function,” says celebrity nutritionist Jennifer Hanway.
If you consider yourself a healthy eater but still find yourself feeling tired, hungry or craving junk food, it’s probably because you’re lacking protein. “Protein helps regulate blood sugar by slowing gastric emptying and stimulating the release of GLP-1, a gut-derived hormone that improves insulin secretion, promotes satiety and supports weight management,” Hanway says. “Protein is essential for maintaining lean body mass, which in turn enhances insulin sensitivity and metabolic rate.” Another benefit is immune function support, as protein provides the building blocks for antibodies and immune cells.
Amy Rosoff Davis, a celebrity trainer and health and wellness coach, says protein plays a vital role in women’s health. “Protein is key for hormone balance, energy and recovery, muscle strength, and metabolism, brain and mood support,” she explains. “It supports women through pregnancy, breastfeeding, perimenopause, menopause and the prevention of osteoporosis.”
Let’s not also forget that our hair and nails are primarily made of keratin (protein). “Consuming adequate protein can promote hair and nail growth and repair,” Hanway says. Conversely, a diet lacking in protein may contribute to their weakening. In our skin, collagen and elastin are also proteins and considered essential for firmness and elasticity. “Protein is crucial for healthy skin due to its role in collagen synthesis,” adds Hanway.
How Much Do We Really Need Per Day?
According to Davis, the ideal amount of protein we need each day depends on a variety of factors, including our age, activity level, body weight and health goals. “For many women, 90 to 130 grams per day is optimal,” she says. “The old-school minimum is outdated. Aiming for around 100 grams can help with stable energy, cravings and keeping lean muscle, especially as we age.”
Hanway agrees, but points out that there is nuance. “The 100-gram recommendation is a good general baseline, but for those who are interested in maintaining muscle, managing blood sugar and improving metabolic health, it’s still often below what’s considered optimal,” she explains. “For most adults, 1 gram of protein per pound of ideal body weight is a better target.” That means, if you weigh 140 pounds, that’s 140 grams of protein per day. If alarm bells are ringing, don’t worry. Start slow and build up to the number that works best for you.
In fact, for some women, more isn’t always better. “There is no one-size-fits-all number, and 100 grams could be excessive and even counterproductive in terms of longevity,” says nutritionist Danielle Duboise, cofounder of Sakara, a wellness company. Consult with a doctor and/or nutritionist to come up with a plan that benefits your lifestyle and goals.
How to Get More Protein in Your Diet
“Every enzyme, neurotransmitter, hormone and immune cell in our body is built from amino acids—the building blocks of protein,” says Hanway. “So whether your goals are better energy, fewer cravings, clearer skin, or improved performance and recovery, protein should be the anchor of every meal.” Hit your personal protein goals with these expert tips.
Look for Whole-Food Sources
“Whole, nourishing foods like eggs, Greek yogurt, chicken, salmon, lentils, tofu and quinoa are great options,” says Davis. These foods not only provide complete amino acid profiles, but also micronutrients like vitamin B12, iron and zinc that support energy metabolism, immune health and hormone production.
Don’t Ignore Plant-Based Options
“Many people think protein only comes from meat, but plants are rich sources too, like beans, lentils, nuts, seeds, whole grains, and even vegetables like broccoli and spinach,” says Duboise. “In fact, all protein originally comes from plants. Animals simply consume plants—or other animals that eat plants—to obtain it. By eating a variety of plant-based foods, it’s easy to get all the essential amino acids your body needs.”
Supplement With Powders and More
To help meet your daily target, especially if you have a busy schedule, a high-quality protein powder can be very useful. “This is particularly the case at breakfast, when most people under- consume protein,” Hanway says. Duboise notes that bars are great, too, but advises watching out for hidden sugars, gums and fillers.
If you consider collagen peptide supplements to be your protein source, proceed with caution. “Collagen supplements a great add-on for skin and joint health, but they’re not a full protein source on their own,” adds Davis.
Pro Tip
Research shows that meals with 25 to 30 grams of protein increase fullness hormones like GLP-1, peptide YY and cholecystokinin. “Front-load your protein intake in your first meal of the day and again in your last,” says Hanway. “This supports muscle protein synthesis and helps regulate blood sugar.”
Should You Go Animal- or Plant-Based?
Well, that depends who you ask. Vegetarians and vegans will recommend plant-based options; others may favor animal-derived products. For the latter, popular choices include whey protein powder (whey is made from cow’s milk) and grass-fed beef protein powder. “Both of these are complete proteins with high bioavailability and excellent leucine content, which is critical for muscle protein synthesis,” Hanway explains. “Whey is rapidly absorbed and ideal post-workout; grass-fed beef protein offers a slower release and is often better tolerated by those with dairy sensitivities. Both options are rich in amino acids that support metabolism, recovery and overall tissue repair.”
Duboise, on the other hand, loves a high-quality, plant-based formula, like her Sakara Protein + Greens Powder ($90). “Protein powders can come from a variety of plant sources, such as pea, hemp and pumpkin,” she says. “You get all three in our blend, plus spirulina, wheatgrass and chlorella to nourish lean muscle and energy.”
If you choose plant protein, Hanway points out a couple factors to keep in mind. “Blends like pea and rice protein can create a complete amino acid profile, but you typically need 30 to 40 percent more to get the same physiological effect as animal-based protein,” she says. “It’s also important to consider inflammatory potential and purity. Some low-quality plant proteins may contain anti-nutrients or higher levels of heavy metals, especially if they’re not third party–tested. Always look for a clean, tested and ideally leucine-enriched, vegan option.”
Expert-Recommended Protein Powders
Four third party–tested protein powders recommended by nutrition pros to make your routine a little easier.
