Very interesting post! I read In Defense of Food also and found it very enlightening. Alot of non-animal products DO have lots of protein in them though. The other day I bought some wraps and each had 10g! I try to make sure I have some protein in every meal though, mainly because it holds me over well.

I also believe that we as Americans overeat on the protein. I try to include a bit in every meal as a way to keep me full, but definitely don't overdo it either.

The average person should be consuming about 0.8 g of protein per pound of body weight, which really doesn't amount to a whole lot (it's well under 100 g. for most people.)

Very active people, elderly who are losing unwanted weight, or those with health issues will usually consume a bit more (1.1-2.0 g. per pound) but that's still less then most Americans are eating.

It really all comes down to balance and moderation of all foods, in my opinion, with no one huge focus on a key nutrient.

Great, interesting post! I love hearing everyones' opinions on this stuff! 😀

eek! I just did my first C&K strength routine, quick..easy, and my arms are already feeling sore! A girls gotta do her push-ups and chair dips! What I have learned about protein(as a dietetic intern/nutrition student)it should make up ~15% of your total calorie intake or 0.8 g /kg(1 kg= 2.2 lbs), for an athlete it could be anywhere from 1-1.2g/kg but probably not much more than that(caitlin's stat of .43 g per pound comes out to about .94 g /kg). Extreme cases like pro athletes or people with certain diseases that stress the body(burns, dialysis pts, trauma vitcims they may need more like 1.3-2 g/kg)Kids also need more protein grams/kg bc they are growing! Carbohydrates are very important for athletes as well(muscles need carbs bc they rely on glycogen!(which comes from carbs). Like you said most americans typically get plenty of protein! But it will be interesting to see how your day goes as you keep track.

Totally agree with you. People always ask me where I get my protein. I don't really worry about it but sometimes I calculate just to see and I get more than enough!

I've been trying to low glycemic eating since lately I've been having a lot of indicators that point towards insulin resistance so I usually only eat about 3oz of lean protein with each meal. I've never really tracked my protein to see how much I'm getting though.

As a future dietician, I am seeing that the most overly consumed nutrient is protein. We are programmed to ALWAYS have protein, and Americans eat it like it is going out of style, but what people don't realize is that is in abundance. Protein is not as important as fruit and veggies, or even carbs (esp after working out!)

Just need to tell you how wonderful, fantastic, and uplifting your blog is! I've been reading since January, am 21- same age as you were when you got your health on! :O) and you've really helped me figure out how to get a head start on taking care of myself and my life.

And to answer your question I get about 50 grams a day, 70-80 only on high days or if I work out really hard.

I'm not sure which food pyramid you looked at, but the one I'm familiar with puts a heavier emphasis on grains (6+ servings) and fruits/veggies (5+ servings) than it does on protein sources(2-3 servings). I agree that there is an agenda in government, and $ def. plays a role, however, I trust enough that there was (and is) science involved when making the Dietary Guidelines for the U.S.

With that being said, many Americans eat more than the recommend amount without even trying. So trying to get more is, in most cases, unneccessary.

I completely agree! I used to be a big protein eater, with meat at lunch and dinner. Now I just stick to meat 1-2 times a week and not a lot at that. I prefer to get my proteins from beans and grains (quinoa, anyone?) I find satisifies me much more than a steak. That being said, I also believe that everyone is different, and what works for me may not work for someone else.

i do focus on protein intake. it's a leftover habit from my bodybuilding days. those crazy idiots take in 1 gram per lb of bodyweight daily to gain huge bulging muscles that nobody else would want.

now i mainly focus on the ration of carbs to protein in a post-workout recovery mode.

I have been a pesce-vegetarian for 15 years, and I used to worry about getting enough protein until, like you, I realized it's so simple to get enough! If I focus on getting some protein at every meal, it really adds up fast. Plus, there is even protein in veggies. The emphasis on protein really has confused a lot of people! I consume milk, cheese, Greek yogurt (lots of protein right there), cereals (some of which have soy), tempeh, soy, egg beaters, hard-boiled eggs, lots of beans, falafel, quinoa (a complete protein), whole grain breads/cereals/pastas (all of which have a decent amount of protein), nuts and nut butters, and seafood. There are just endless ways to get protein, even as a pesce-vegetarian, vegetarian, or vegan. My husband is also a vegetarian, and we both have tons of energy! If you eat nutritiously, it's simple to get enough!

I totally agree with you, Caitlin! I am a dietetics student, and one thing we discuss a lot is American's belief that we need a ton of protein (thank you, Adkins!). We in fact only need 0.8g/kg body weight (1kg = 2.2lb). For someone like you and I, this is less than 50g. Only for pro athletes or someone in certain disease states would need more than this amount.
I have to share this… I was leaving the gym last week after a workout and a personal trainer approached me who was trying to sell protein powders and asked me if I get my recommended intake of protein each day. I said yes, and he asked what protein powder I use. I told him I didn't use one, that I think they are totally not necessary. I said I get it through my diet and don't like to use powders. He looked at me like I was crazy and said, "How do you get 160g of protein through natural food sources?!" (I told him my weight so he somehow calculated 160g from that). I looked at HIM like he was crazy and said, "why would I need 160g/day, I only need about 50g!" Long story short, we got into this debate about high protein diets… he wasn't a dietetian or even a nutritionist, but he was giving advice to people about how they needed this insane amount of protein. He said he was told that we need about 1.8-2.5g protein per kg body weight. No wonder people out there are so confused about they're protein intakes!

Protein has been important in my diet, and I've been slowly learning ways to eat plant-based foods for protein rather than meat. There was a time when I wasn't eating much at all – and what I was eating didn't have a lot of protein, and I constantly felt weak and sluggish. Every once in a while, I notice that my body sort of craves meat – and not mentally, but physically. That's when I'll usually have chicken or something like that, but I can't say that I include meat in my daily habits as a protein source.

Hope this makes sense? My opinion is skewed now that I saw Food, Inc., and am on the verge of going vegetarian because of it.

Ooo good topic! As a vegetarian/vegan by convenience, I get a lot of questions about my protein intake. People get so worried that I'm not eating enough! It's actually kind of cute. But yes, I agree with you/Michael Pollan. We really don't NEED that much protein. When I was younger and a lot less nutritionally informed, I ate TONS of protein, mostly in the form of poultry because I didn't eat red meat. As a result, I would be EXHAUSTED on days that I didn't get my normal amount. I remember going to Italy and eating mostly carbs because they don't eat a lot of poultry there… and then feeling like I was going to pass out every day. My body was seriously going through some sort of protein withdrawl. It was kind of scary. I have since weaned myself off extreme amounts of protein and no longer crash if I don't get enough. I probably eat about 4-50 grams per day, and I should track for a day or two like you just to see if I'm on target.

PS- negative comments, WTF?! Some people are so sad and pathetic. Seriously, who does that- bashes other people on their blogs? LAME.

Such an interesting topic and I am looking forward to following the comments today. I agree that protein intake is far out of control in the standard American diet and can become very unhealthy.

I am finishing up part 3 of In Defense of Food, and it has entirely changed my perspective on the idea of healthful eating. My diet focus has now shifted from focusing on macro/micro nutrients to just trying to eat the most whole, unprocessed foods as possible. Pollan discusses the various diets of cultures entirely unaffected by the Western Diet (researched back in the 1930s, when this was possible). What was most interesting is that the wide range of diets, from those heavy dairy and meat, to seafood and fats were far more healthy than Americans today (think virtually no cancers, diabetes, heart disease, tooth decay, etc).

Protein shake? No thanks, I prefer to eat my food whole.

Couldn't agree more. It is such a misconception that we need to consume massive amounts of protein- one of the most interesting sections in "The China Study" describes just how much manipulation and lobbying went in to determining food pyramid recommendations. You should really check it out if you haven't already!

I totally agree with you!! I think one thing we have forgotten as a society, is that for the most part, our bodies know what we need and when–we've just gotten used to going with what's easy, or what the taste buds must.have.right.now and not listening to our bodies. This has nothing to do with protein, but, one night after a particularly hard and intense running week, I was overcome with the urge for a WW banana muffin that I had in the freezer. It was 8:30 PM. I ended up having 2 muffins, which was kind of odd for a late night craving, but, I actually felt really good (weird) after eating them–my body knew it needed some simple carbs, and I'm sure the banana helped my muscles with their potassium!

We forget how amazing our bodies are and that if we eat good foods in moderation, we'll be able to "tell" when we need to up the carbs, or the protein or whatever it may be that we're lacking… Ok, long winded–sorry!!

i think that this, like other macronutrients, is so personalized! i think we get ourselves into a lot of trouble trying to compare and match stats with others and copying diets that may not work. i tried for a long time to do this, and i'm finally finding success with not just weight loss, but with feeling good, energized, and getting rid of my stomach issues by listening to my body. i hope that others do the same thing. my fiance eats about 90% vegetarian and he feels great with it. i tried it, to condense food costs and it was not for me. i felt terrible and sluggish and hungry all the time. so i guess my point is that people should experiment and play around with what makes them feel good, which you obviously have!

Great post, and I love that your going to calculate your protein for the day and post it….I find it interesting.

I completely agree with you! I've read numerous sources which indicate that we really don't need as much protein as we think we do…our bodies discard what they don't use!

My brother, who is into muscle and body building drinks protein shakes like its his job…but I think people overestimate how much protein they need and its benefits for their bodies.

Great post. Props to reading through the whole Dietary Guidelines!

It's an interesting question. I'll admit, I sometimes wonder if some bloggers are getting enough protein. But it really IS a highly individual thing. Personally, my "perfect protein number" is around 100g a day. And I don't gorge on animal meat all day, that's just with the foods I'm naturally drawn too. With my active lifestyle, it's also been perfect for energy and muscle repair.

I try not to jump on the "anti-government" bandwagons in terms of food. Rather, I like to look at it as something that works differently for every person. Seems like your body functions well on the protein you're getting. No need to change it if it ain't broke!

LOL… I think I just asked you this the other day! I have so much to learn… I have no idea how much protein I get/need.

i'll be interested to see how this goes! 😀

Ps… I'm almost done reading IDOF!!

I agree with this entire post Caitlin. I just wanted to add in one more thing. I will keep it short and sweet. Too much protein can be very damaging to your kidneys. A fabulous reason to balance ones diet out with those fiber-licious veggies and fruit healthy carbs folks!

I agree with you. I've read tons of books on food policy and nutrition and everything has suggested that most Americans get enough protein without actually trying. I think a big issue is not just that we think we need way more protein than we do but also that we assume that protein = meat. It doesn't have to. I just make a point to eat a balanced diet and it seems to all work itself out.

Also, if you need any summer reading I highly recommend the book The Way We Eat. It's endlessly facinating and similar in subject matter to In Defense of Food but different enough that I learned so much.

I love your post it note website BTW. I hadn't heard about it till I saw it on Elina's blog and I think that is so cool.

My most dreaded question as a vegetarian. If I have to answer it one more time, I think my head might explode. Since you did such a great job of summarizing, I think I may just start directing them here 🙂 Love your blog!

Very interesting post! I've found I'm more full when I have protein in a meal but I don't think excess amounts are necessary.

I was wondering what your thoughts are on juice fasting? Do you believe it is beneficial and detoxing or do you think it can harm your metabolism? Have you ever tried one?

Forgot to add..I eat between 90-130 grams of protein a day, depending upon my goals (leaning out or building muscle, or maintaining). But I am not the norm, I am just an example of how a high protein diet can be helpful. (I also rarely consume processed foods, and am a big supporter of organic living).

I am completely over government guidelines of any sort. After seeing Food, Inc. I became the biggest conspiracy theorist about food and government.

Hmm, very interesting post! I am guilty of being obsessed with protein as I was told that I would be succeptible to stress fractures (I'm a runnder, though not as accomplished as you!)if I didn't eat enough and also that protein was the key to weight loss. When I was vegetarian I would load up on huge containers of Fage 0% and down a 500g tub for breakfast, as well as eating tofu by the bucketload and processed crap like Quorn just for the protein. When I became vegan four years ago (barring a hideous lapse recently) I lived on Trek protein bars and umpteen scoops of Sun Warrior and Hemp Protein. It's only recently that I've tried to get out of the protein obsessed mindset and just eat what feels right ~ fairly difficult when both your parents are protein-focused and your father is one of the most anti-vegan people you'll meet but I'm getting there.

Loved the post!

I am focused on gaining more muscles so I have been increasing my protein intake. I don't measure it though.

I've been incorporating a lot of beans into my diet too because it's a lot cheaper!

Very interesting. I definitely agree that protein pops up in unexpected places, and the emphasis the govt puts on meat-eating is too heavy. I was a vegetarian for many years, and my family and doctor were surprised to learn I wasn't anemic or protein deficient after I had some blood work done (for an unrelated reason). You don't need to eat a cow a week to get enough protein!

thanks for this post!! i have been worried about my protein intake recently since i dont eat meat and i am running a lot of miles… but like you said i think i get more than i know. between milk in cereal, cereal, yogurt, cheese, nuts, eggs etc i think it adds up faster than i think it does. i too just try to focus on eating a little bit of something at every meal and keep it clean.

I completely agree with you about our body's need for protein! I get all of my protein from beans, whole grains, soy, and the occasional yogurt and feel perfectly fueled to run 20 and bike 40+ miles a week.

I don't count calories, carbs, anything like that, but I probably consume around 40g of protein a day. This might sound a little low, but I'm tiny and would be well over the 0.36g/lb "recommendation".

I definitely need to read In Defense of Food! Thanks for posting this!

Interesting indeed! I have always been skeptical of the government recommendations for anything. That being said, I don't think one diet or way of eating is right for every person. I am like Char in that muscle/strength building is one of my goals so I aim to get 100g of protein a day. Everything else seems to fall into place. I agree that not everyone needs a lot of protein. It works for me!

Great post.

I do think there is a general over-emphasis on protein but I don't think the necessarily come from the goverment but from other sources claiming to be experts in nutrition (blogs, personal trainers, some doctors, etc.).

The good thing about meat and other protein sources listed in the food pyramid, though, is that they're often good sources of iron.. a nutrient that many teenaged girls and women are deficient in.

i liked reading everyone's replies to this post. personally i try to eat a 40/40/20 ratio diet, so i balance my carb and protein intake. i try to keep both at about 120 grams daily and my fat grams between 30 and 40 a day. only healthy fats. i guess that sounds high to all of you, from what i have read, but this works for me and my lifestyle and the plan i follow (body for life).. i like having an equal balance of carbs and proteins because i enjoy both for different reasons!

Hi! I'm a biochemistry Ph.D. with a strong interest in food science. I have read both "In Defense of Food" and "The Omnivore's Dilemma" and while I find MP's editorials very interesting and eye opening, they are definitely from a strong 'anti-industrial' standpoint. Make sure to recognize that before we start changing the industry, we'll need to make sure there is enough inexpensive food for all Americans to eat. It's not enough to tell Americans they need to eat better – less processed, more organic, more veggies, etc – because so many can barely afford it and lack the education to be able to prepare such foods.

On to the protein question (where the relevancy of my Ph.D. comes in 😉 )…so if you don't get enough protein via your food, your body starts to break down your muscles to be able to make amino acids for neurotransmission and repair of vital organs. This is especially prominent in endurance athletes. Since so much power comes from your muscle mass, I would say it is in your best interest to eat more protein as you continue your marathon training. How much is enough? There is a lot of research on this. I don't know how much you weigh, so I can't give a professional opinion, but at least 30% of your total calories should come from protein. Also, there is a lot of new, interesting research about how women benefit from having a 30% fat diet as well. In fact everything I'm reading right now indicates that the key to a happier, healthier life is 30% protein, 30% fat, and 40% carbs.

Good luck on your marathon and I really enjoy your blog!

It's true that as Americans, we feel the need to eat protein. The media portrays protein as "fat-burning" and it's duped in people's heads that excess protein builds muscles, not fat! Not true people…it's excess calories, and those excess calories can easily come from protein. That said, it IS important to get enough protein (roughly .8 grams per kg body weight is what I've learned in all my nutrition classes). If you're a HARDCORE athlete (or training!), it increases. But yes, I agree that our country focuses TOO MUCH on protein intake!

I am so sick of everyone telling me that I do not get enough protein! I started tracking what I eat on sparkpeople.com just to see what I am actually tkaing in as far as cards, fat and protein. Apparently I am supposed to get 50-80 grams of protein a day! They say I need to eat more meat, but to be honest I don't usually crave a steak or anything like that. People always think I don't get enough protein because I don't eat a lot of meat! My thought: I get my protein in through other means and I seem to be doing okay not reaching the insane number of 80 grams a day 🙂

As I'm sure other people have mentioned…

The second that I announced I was going to become vegan, the two most common questions received were, "What do you eat," and "Where will you get your protein?"

Thanks for this post!

I need to read that book! I am aware of my protein intake because I feel that it really keeps me satisfied longer. But I don't only get it from mean/animal products. Beans, nuts and whole grains are a great source as well!

I just got to this post and I am in total agreement. I think it is hilarious that people do not question low carb diets but think vegetarians don't get enough protein. You need way more carbs than protein yet people are all about limiting carbs. If you do not get at least 130 grams of carbs you go into ketosis and can DIE but only need about .8 grams of protein per kilogram of body weight. I too love the book IDOF. Great subject to bring up. Thanks!