If you’re eating a variety of foods, protein is hard to miss. Animal-based sources include Sunday’s pork chops and Monday morning’s scrambled eggs. Plant-based varieties come in the form of peanut butter sandwiches and lentil soups. It doesn’t seem to matter how you get your protein, as long as you get enough of it.
Traditionally a focus of fitness enthusiasts, protein-packed meals are gaining popularity outside this realm. You’re seeing fortified products nearly everywhere you turn, including the soda aisle at the grocery store. What’s behind the growing enthusiasm? Let’s unpack the top reasons.
Increased Energy
Sluggish days and exhausted nights. These aren’t scenarios anyone enjoys, but they’re all too common. Busy, demanding lifestyles can be a factor, and sometimes it seems like no amount of energy drinks will work. With remedies like these, it’s easy to get yourself trapped in a cycle of crash and burn. That quick pick-me-up wears off too fast, making you want to stop and rest even more.
Protein doesn’t have the crash-and-burn effect. It provides steady energy until the next meal. Following a protein diet plan helps stabilize your blood sugar since your body takes longer to digest the food. You aren’t going to get a quick sugar high followed by an energy slump later. Instead, your body and brain will have the steady, sustained energy needed to get through the day.
As a result, you’ll be less likely to experience cravings, the urge to pour another cup of coffee, or take an afternoon nap. Eating protein-rich foods won’t get rid of these urges entirely. After all, it’s part of the modern human experience. But the frequency and intensity at which you feel sluggish and exhausted can decrease.
Aging Gracefully
Getting older comes with physical changes, which can affect everything from cognitive functions to being able to fit into last year’s jeans. Females, especially, can begin to notice changes during perimenopause. During this life stage, females gain an average of one to two pounds a month. About 60% of women are over their recommended body mass index during the transition.
Hormonal shifts, sleep disturbances, and changes in the gut microbiome make up the primary reasons for menopausal weight gain. However, so does the loss of muscle mass. When you lose muscle, your metabolic rate goes down. You burn fewer calories, so the foods you consume have to be more nutrient-dense. You also can’t get away with seconds at dinnertime as you did in your 20s.
High-protein foods curb the desire to eat more by filling you up faster and for longer. After you eat a whole grain bowl with tofu, you’re satisfied until the next meal. You’ve also potentially consumed fewer calories than you would with a less nutrient-dense choice. You may not be able to reverse the aging process, but you can mitigate muscle loss by eating more protein.
Variety
When you eat the same food, your palate gets bored. You start craving meals you know aren’t good for you. It’s tempting to switch things up with a quick trip through the drive-thru or a Friday night call to the pizza joint. You might feel satisfied in the moment, but it doesn’t take too long for the guilt to set in.
Protein-forward meals offer the variety your palate wants. You don’t have to stick to one food group or certain types of meals. There are plenty of creative ways to combine protein with conventional and not-so-conventional meal choices. Protein is also versatile enough to turn into convenient snacks, such as drinkable yogurt and trail mix.
Using tempeh for your taco filling one night, then switching to black beans, is an example of how varied protein sources can be. If you eat meat, you can use traditional hamburger or ground turkey the next time. Chickpeas are another example. You can consume them as hummus with veggies or spice them up whole in a skillet as part of your main dish. The variety of the protein spectrum means you and your palate won’t get bored.
Managing Weight
Most of us don’t have time to spend hours in the gym every day. You’re lucky if you get a 30-minute walk in before work. It’s part of the reason standing and walking desks have become popular. With many jobs involving sitting behind a computer screen all day, you have to be more mindful of what you eat.
Otherwise, the calories you take in can surpass those you burn. In addition, there’s the idea that not all calories are treated by your body in the same way. It takes more energy for your system to process protein versus carbs or fats. This means protein can boost your metabolism in multiple ways. The nutrient not only helps maintain muscle mass, but it also comes with a thermic effect.
These benefits are in addition to keeping you feeling full for longer and reducing cravings for sugary or salty snacks. In 2024, 61% of consumers reported they were increasing their protein intake, which was an uptick from 48% in 2019. Weight management could be one of the reasons, as people are seeking good nutrition without sacrificing taste and convenience.
Protein’s Rising Popularity
Protein isn’t just for bodybuilders anymore. It’s becoming the focus of meals and snacks for a wider population. The reasons range from needing to put some pep in your step to managing your weight despite the challenges of more sedentary lifestyles. Protein-forward meals are ways to support those needs with solid nutrition, not just a way to get a boost at the gym.