The Best Sources of Protein, According to Nutritionists

Protein: Beyond the Buzz – What’s Next for Our Plates?

Protein is having a moment. From protein-enriched everything to a widespread focus on intake, it’s clear this macronutrient is top of mind for many. But as the market saturates and understanding evolves, what does the future hold for how we feel about and consume protein? Experts suggest a shift towards quality, personalization, and a more nuanced understanding of our actual needs.

The Evolving Understanding of “Enough” Protein

For a long time, the Dietary Guidelines for Americans recommended 0.8 grams of protein per kilogram of body weight daily. However, recent research suggests this may be a baseline, not an optimal amount. Experts now propose that many adults benefit from intakes closer to 1.0-1.6 grams per kilogram, particularly for maintaining muscle mass and supporting metabolic health.

This trend points towards a future of personalized protein recommendations. Factors like age, activity level, health conditions, and fitness goals will increasingly dictate individual needs. As we age, for example, our muscles become less responsive to protein, requiring higher intakes to maintain strength.

The Rise of Protein Digestibility Scores

Scientists utilize the Protein Digestibility Corrected Amino Acid Score (PDCAAS) to measure protein quality, considering both amino acid composition and digestibility. Proteins with higher PDCAAS values are more effective at supporting muscle repair. This metric may become more prominent as consumers seek to maximize the benefits of their protein intake.

Beyond Amino Acids: The Holistic Protein Package

The focus is shifting from simply *how much* protein to *what kind* of protein. Experts emphasize that the entire nutrient profile matters. Protein sources that too provide fiber, iron, omega-3 fatty acids, vitamins, and minerals offer broader health benefits.

This suggests a future where consumers prioritize whole food sources of protein, recognizing that benefits extend beyond amino acid content.

Animal vs. Plant: A Blurring Line

Traditionally, animal proteins were considered “complete” (containing all nine essential amino acids), while many plant-based options were not. However, combining incomplete proteins – like beans and rice – can create a complete amino acid profile. Some plant-based sources, such as soy and pistachios, *are* complete proteins.

Expect to see more innovative plant-based protein blends designed to optimize amino acid profiles and deliver comparable nutritional benefits to animal sources.

Protein and the Future of Food

The increasing demand for protein, coupled with growing concerns about sustainability, is driving innovation in alternative protein sources.

Insect Protein and Cultured Meat

While not yet mainstream, insect protein and cultured meat (grown from animal cells) represent potential solutions to meet protein demands sustainably. These technologies are still developing, but they could play a significant role in the future food system.

Upcycled Proteins

Upcycled proteins – utilizing byproducts from food processing that would otherwise be wasted – are gaining traction. This approach reduces food waste and provides a sustainable source of protein.

Frequently Asked Questions

Learn more about protein from the Academy of Nutrition and Dietetics.