Most Americans Already Eat Enough Protein, Study Finds

Good news for anyone feeling guilty about not drinking protein shakes or eating protein Pop-Tarts: you're likely already eating plenty of protein without even trying.

Stanford University researchers investigating healthy diets found that getting enough protein is surprisingly easy. "One of the reasons for that is everything has protein," said Professor Christopher Gardner, who studies nutrition at Stanford's School of Medicine.

The science backs this up. Men in America consume 55 percent more protein than the recommended daily amount, while women eat 35 percent more. Even vegans and vegetarians easily meet their protein needs through regular meals.

For a 180-pound person, the recommended daily protein intake is about 65 grams. That's roughly what you'd get from a single Chipotle burrito with beans and chicken.

Gardner has asked medical professionals at conferences for a decade if they've ever treated someone for protein deficiency. Not a single hand has gone up.

The multibillion-dollar protein industry has convinced many people that more protein equals better health and bigger muscles. But the research tells a different story.

Studies show that well-balanced plant-based diets support muscle strength and mass just as effectively as meat-heavy diets. "More than 90 percent of the weight gain in the gym is working out," Gardner explained, "and less than 10 percent is getting adequate protein."

Your body can't store extra protein anyway. Unlike fat, which your body can store in unlimited quantities, excess protein doesn't stick around to build more muscle later.

Why This Inspires

This research frees people from expensive supplements and complicated meal planning. The perfect protein source might already be sitting in your kitchen, whether it's lentils, Greek yogurt, eggs, or regular meals you already enjoy.

Scientists found that focusing on protein quality matters more than quantity. The healthiest approach balances different protein sources throughout the day rather than obsessing over hitting sky-high numbers.

Luc van Loon, a muscle physiologist at Maastricht University, recommends between 0.55 to 0.68 grams of protein per pound of body weight for optimal health. For most people, that's easily achievable by adding simple foods like a cup and a half of Greek yogurt or lentils to their regular diet.

The takeaway is refreshingly simple: skip the protein water and marshmallows, save your money, and trust that your normal, balanced meals are doing just fine.