4 Types of People Who Should Consider a High-Protein Diet
Discover who benefits the most from a high-protein diet, signs you may need more protein, and expert-approved protein-rich foods.
Protein is an essential macronutrient, vital for everything from muscle repair to enzyme production and immune function. While everyone needs adequate protein, certain people benefit more than others from higher protein intake. This article explores who should focus on a high-protein diet, the signs you may need more protein, and expert advice on the best protein-rich foods to fuel your health and vitality.
Why Protein Matters
Protein is made up of amino acids, which serve as the building blocks for everything in your body—muscle, bone, skin, enzymes, hormones, and more. Adequate protein intake supports:
- Muscle growth and maintenance
- Repair and recovery of cells and tissues
- Satiation and appetite regulation
- Hormone and enzyme production
- Healthy immune system function
While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults, many experts recommend that certain groups aim higher to match their unique needs.
1. People Trying to Lose Weight
Increasing protein intake can be a powerful tool for weight loss. Studies show high-protein diets help people feel fuller for longer, reduce cravings, and preserve lean muscle mass during calorie restriction.
- Satiety: Protein-rich foods slow digestion, curb hunger, and reduce the likelihood of overeating.
- Preserving muscle: When you cut calories, your body burns both fat and muscle. Higher protein helps retain muscle, promoting a healthier, leaner body composition.
- Increased calorie burn: The thermic effect of protein (the number of calories your body uses to digest it) is higher than carbs or fat, helping boost metabolism.
Experts often recommend 1.2–1.6 grams of protein per kilogram of body weight for weight loss. This could mean aiming for 82–110 grams per day for someone weighing 150 pounds (68 kg), but individual needs vary.
Best Protein Sources for Weight Loss
- Greek yogurt: 17–20 grams per cup
- Chicken breast: 26 grams per 3 ounces
- Eggs: 6 grams per large egg
- Lentils: 18 grams per cup
- Cottage cheese: 25 grams per cup
2. Older Adults Concerned About Muscle Loss
Aging naturally leads to a gradual decline in muscle mass and strength—a condition called sarcopenia. Starting in your 30s, adults can lose up to 3-8% of muscle mass per decade, with even faster losses after age 60. This affects mobility, independence, and quality of life.
- Higher protein needs: Older adults may need up to 1–1.5 grams of protein per kilogram of body weight daily to maintain and rebuild muscle.
- Combining protein intake with exercise: Consuming protein alongside resistance training is especially effective for preserving muscle.
Protein distribution throughout the day also matters. Experts recommend including a good source of protein (20–30 grams) at each meal for maximum muscle-building benefits.
What others are reading
Top Protein Foods for Older Adults
- Salmon: Nearly 20 grams per 3.5 ounces, plus omega-3s for heart and brain health
- Turkey: 25 grams per 4 ounces
- Tofu/tempeh: 16–31 grams per serving and easy to digest
- Eggs: Easily chewable and versatile
- Beans and legumes: Like lentils, black beans, and chickpeas
3. Athletes and People Building Muscle
Protein is synonymous with muscle building. Whether you’re a professional athlete or a fitness enthusiast, your protein needs rise with exercise intensity and muscle-building goals.
- Repair and rebuild muscle: Protein provides raw materials for muscle repair after workouts.
- Performance and recovery: Higher protein intake speeds recovery, reduces soreness, and keeps energy stable.
Serious athletes and those aiming for significant muscle gains often target 1.4–2.0 grams per kilogram of body weight per day. Protein is especially crucial in the hours immediately after intense exercise to maximize muscle growth.
Superior Protein Sources for Athletic Performance
- Chicken and turkey: Lean, versatile, and high in protein
- Fish (like tuna and salmon): Both high in protein and rich in omega-3s
- Dairy (Greek yogurt, cottage cheese): Convenient post-workout snacks
- Eggs: Complete proteins, easily prepared
- Tempeh and seitan: Great options for plant-based athletes
4. People Recovering from Illness, Surgery, or Injury
During illness, surgery, or after an injury, your body requires extra protein to rebuild damaged tissues and support immune function. Inadequate protein can delay recovery, increase risk for complications, and lead to muscle wasting.
- Tissue repair: Protein supports the rebuilding of skin, organs, muscle, and cells.
- Immune support: Antibodies and immune cells are made from protein.
- Combating weakness: High protein helps prevent further muscle loss, especially if movement is restricted.
People recovering from illness or surgery often need significantly more protein than usual, sometimes even double the RDA, depending on severity and type of trauma. Consulting with a registered dietitian or medical professional is vital to determine appropriate needs.
Best Protein Options for Recovery
- Animal proteins: Chicken soup, lean meats, eggs, and dairy for bioavailable protein
- Soft or blended foods: Greek yogurt, cottage cheese, and smoothies are easier to consume when appetite is low
- Protein-rich plant foods: Lentils, beans, tofu
How Much Protein Do You Really Need?
Your ideal daily protein intake depends on many personal factors, including age, body weight, activity level, overall health, and specific goals. General guidelines:
| Group | Suggested Protein Intake |
|---|---|
| General adults | 0.8 g/kg body weight |
| Weight loss | 1.2–1.6 g/kg |
| Older adults | 1–1.5 g/kg |
| Athletes & muscle building | 1.4–2.0 g/kg |
| Illness, recovery | 1.2–2.0 g/kg (individualized) |
For a 150 lb (68 kg) person:
- General adult: ~55 grams
- Weight loss: 82–110 grams
- Older adult: 68–102 grams
- Athlete: 95–136 grams
Signs You May Not Be Getting Enough Protein
Recognizing protein deficiency can help you take action before health consequences set in. Warning signs include:
- Persistent fatigue or lack of energy
- Slowed or difficult healing from injuries
- Muscle loss, weakness, or frequent soreness
- Brittle hair or nails
- Increased frequency of illness or infections
- Swelling in legs or feet (in severe cases)
If you suspect low protein intake, consider speaking to your healthcare provider or a registered dietitian for personalized advice.
Best Protein-Rich Foods (Animal & Plant Sources)
Finding high-quality protein sources supports your goals and adds variety to your meals. Here are top options from both animal and plant foods, with average protein values per serving:
| Food | Protein (per serving) | Key Nutrients |
|---|---|---|
| Chicken breast | 26 g (3 oz) | B vitamins, zinc, selenium |
| Turkey | 25 g (4 oz) | B vitamins, selenium |
| Salmon | 20 g (3.5 oz) | Omega-3s, vitamin D |
| Eggs | 6 g (1 large) | Choline, vitamin D |
| Greek yogurt (plain) | 17–20 g (1 cup) | Calcium, probiotics |
| Cottage cheese | 25 g (1 cup) | Calcium, B vitamins |
| Lentils | 18 g (1 cup, cooked) | Iron, folate, fiber |
| Black beans | 15 g (1 cup, cooked) | Fiber, magnesium |
| Tempeh | 16 g (3 oz) | Probiotics, iron |
| Tofu | 10 g (½ cup) | Calcium, iron |
| Quinoa | 8 g (1 cup, cooked) | Magnesium, fiber |
| Pistachios | 6 g (1 oz) | Vitamin B6, potassium |
| Parmesan cheese | 11 g (1 oz) | Calcium, vitamin D |
Easy Ways to Boost Your Protein Intake
- Add a side of Greek yogurt or cottage cheese to breakfast
- Top salads and soups with beans, lentils, or quinoa
- Try hard-boiled eggs or lean jerky as portable snacks
- Swap regular pasta for bean- or lentil-based pastas
- Mix nuts and seeds into oatmeal, yogurt, or smoothies
- Experiment with plant-based proteins like tofu or tempeh in stir-fries or grain bowls
Frequently Asked Questions (FAQs)
Q: Can a high-protein diet harm your kidneys?
For most healthy people, a high-protein diet does not negatively affect kidney function. However, those with pre-existing kidney disease should consult a physician before making significant changes to protein intake.
Q: Are plant-based proteins as effective as animal-based?
Many plant-based proteins are nearly as effective as animal-based, especially if a variety of sources are consumed to provide all essential amino acids. Foods like lentils, quinoa, soy, and beans are great options.
Q: How can vegetarians and vegans get enough protein?
A well-planned plant-based diet—including beans, lentils, tofu, tempeh, whole grains, and nuts—can easily provide enough protein for most needs. Focus on variety and include protein-rich foods at each meal.
Q: Should I use protein powders or supplements?
While whole foods should be your protein foundation, supplements can help fill gaps during busy times, after workouts, or for those with higher needs. Look for products with minimal additives and ingredients you recognize.
Key Takeaways
- Those trying to lose weight, older adults, athletes, and people recovering from illness/surgery can especially benefit from a higher-protein diet.
- Quality matters: choose a variety of animal and plant protein foods for balanced nutrition and all essential amino acids.
- Listen to your body and watch for signs of low protein intake.
- Consider consulting a registered dietitian to tailor protein goals to your personal health needs and lifestyle.
References
- https://www.prevention.com/food-nutrition/healthy-eating/g23065278/high-protein-foods/
- https://www.prevention.com/food-nutrition/healthy-eating/a64900270/high-protein-ingredients-foods/
- https://www.prevention.com/food-nutrition/healthy-eating/a65542138/best-high-protein-snacks/
- https://www.prevention.com/food-nutrition/healthy-eating/g63394892/high-protein-nuts/
- https://www.prevention.com/food-nutrition/a20513051/4-types-of-people-who-should-be-on-a-high-protein-diet/
- https://www.prevention.com/food-nutrition/healthy-eating/g30705839/high-protein-low-carb-meal-ideas/
- https://www.prevention.com/weight-loss/a20428539/high-protein-diets-weight-loss-and-calories/
- https://www.prevention.com/food-nutrition/healthy-eating/a65116400/foods-high-in-protein-to-build-muscle/
- https://www.prevention.com/food-nutrition/a63749873/guide-to-eating-protein/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
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