{"id":643126,"date":"2026-08-18T07:09:16","date_gmt":"2026-08-18T07:09:16","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/643126\/"},"modified":"2026-08-18T07:09:16","modified_gmt":"2026-08-18T07:09:16","slug":"protein-maxxing-obsession-debunked-baylor-college-of-medicine-blog-network","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/643126\/","title":{"rendered":"Protein-maxxing obsession debunked – Baylor College of Medicine Blog Network"},"content":{"rendered":"

\"ManThe fast-growing protein trend focuses on eating more protein, but when does it become too much? Protein is an important macronutrient for the body but eating complete meals with whole foods is essential. A Baylor College of Medicine registered dietitian weighs in on the \u201cprotein-maxxing\u201d fad.<\/p>\n

\u201cProtein is one of the three macronutrients we need. It helps rebuild muscles and cells and provides some energy,\u201d said Lisa Froechtenigt<\/a>, registered dietitian and bariatric program<\/a> coordinator in the Michael E. DeBakey Department of Surgery<\/a>.<\/p>\n

Forms of protein<\/p>\n

The body absorbs animal protein well, including chicken, beef, fish, eggs and dairy. Vegans or vegetarians typically need to eat twice as much plant protein since it is more challenging for the body to absorb.<\/p>\n

\u201cIf someone is eating tofu, all of that might not be absorbed, so you might need to eat double the amount of what you\u2019d eat in animal protein,\u201d Froechtenigt said.<\/p>\n

Plant-based foods with protein include pea protein, chickpea pasta, hempseeds, chia seeds, quinoa, tofu, lentils and soybeans.<\/p>\n

Whey and pea protein are popular supplements for rebuilding muscles and recovery. Whey comes from dairy, while pea protein is plant-based.<\/p>\n

People will not meet protein needs just eating plain protein pasta or mac and cheese, which is only about 10 grams of protein per serving. While quantifying protein servings varies per person and level of activity, Froechtenigt suggests people typically get about 20 to 30 grams of protein per main meal.<\/p>\n

Protein helps manage glucose levels for those with insulin resistance. People with diabetes should pair protein with a carb and\/or fiber source, and protein pasta benefits people with glucose or insulin resistance or those who struggle to get protein in their diet. Mix protein pasta with ground beef, tofu, lentils or cottage cheese to get sufficient protein.<\/p>\n

If protein shakes or supplements offer 45 grams of protein, that is excess. The body will get rid of it through the kidneys or store it as fat: \u201cEat whole foods first to get your protein, but if you\u2019re struggling, a protein shake will provide you with nutrition regardless. They\u2019re not bad but be mindful \u2013 you don\u2019t need to have five shakes a day.\u201d<\/p>\n

Snacks<\/p>\n

Protein-fortified snacks like protein chips, protein pretzels and protein ice cream are hitting the shelves as the protein-maxxing trend continues, but they might not taste good. Froechtenigt emphasizes not eating these snacks to hit protein goals if they do not satisfy tastebuds. Instead, she recommends eating real chips with a protein source while being mindful of servings.<\/p>\n

\u201cThose chips will not meet your protein goals, but if you like those snacks with extra protein, think about the purpose. Why are you doing it? Do you need that protein or are you not able to meet those needs elsewhere? Just because it has protein in it doesn\u2019t mean it\u2019s a healthy food,\u201d she said.<\/p>\n

Cottage cheese is having its own viral moment for a reason: it is a low-fat protein option that is versatile.<\/p>\n

\u201cYou can make creamy pasta sauces with cottage cheese to get an extra boost of protein. You can eat it with fruits or vegetables or mix it with ranch seasoning. You can get creative,\u201d Froechtenigt said.<\/p>\n

Other sufficient snacks that help meet protein needs include:<\/p>\n