Are you overpaying for protein powders?

Americans are increasingly obsessed with protein, often consuming far more than needed through pricey supplements and processed products, despite the daily recommendation being around 50–60 grams. Instead of overpaying for protein powders, incorporating plant-based "perfect protein partnerships" like rice and beans or hummus and pita can offer balanced nutrition, fiber, and affordability.

You likely clicked on this article because of the word "protein." If you did, your draw to the word protein is quite natural. A recent article in the Wall Street Journal is titled “Americans Are Obsessed with Protein and It’s Driving Nutrition Experts Nuts,” and a recent food manufacturer trade publication headline reads “Protein-Packed Products Have Become an American Obsession.” At your local market, you can find ice cream, granola bars, bottles of water, chips, cereals, all with prominent claims of 10 to 30 or more grams of protein per serving. Most of the excess protein that Americans consume is in the form of powders, mostly sold to healthy individuals, which can reach much higher totals. Overall, the sale of protein supplement products (foods and powders) in the United States was $6.6 billion in 2015, rising to $9 billion in 2020 and is projected to rise 30-50% more by 2030!

This is an unbelievable profit center for companies that we know well, including Mondelez International, PepsiCo, Coca Cola, General Nutrition Centers (GNC), Nestle Health Services…companies whose profits already exceed the GDPs of some small countries.

So how much protein does a person actually need? 

The recommendation for most healthy adults is 0.8 grams per kilogram of body weight per day. This means a typical adult should have about 50-60 grams per day. The average American consumes 100-120 grams per day! Much of this excess protein is stored by our ever-efficient bodies and not necessarily converted to an oft desired ripped physique. From a nutrient standpoint, these hyper-protein products often offer protein but little else.

So what about perfect protein partnerships? 

Adding some of these duos to your dietary pattern can help you capture some fabulous nutrients (including FIBER) while consuming protein. Throughout history, humans have combined various plants to make these nutritious protein partnerships.  (Yes, plants have (A LOT of) protein; and yes, even cavemen ate plants, despite what your social media feeds tell you!) The combination of a whole grain plus a LEGUME equals a perfect protein partnership – for example: (brown) rice and beans, whole wheat bread and peanut butter (peanuts are a LEGUME), hummus and pita, tofu and rice, corn and lima beans, beans and tortillas.  

While hyper-protein products and supplements can have a role in some health conditions, for most humans, they simply aren’t needed. So next time you’re thinking about a meal or snack, consider a peanut butter sandwich or hummus and pita – I’m certain you’ll find that these perfect protein partners will be delicious and easy on your wallet!

Most Americans are omnivores, with meat and dairy providing important nutrients for us. But, we may be paying a bit too much attention to protein, especially in the form that comes wrapped up and over priced.