Protein Drama: Dietitians, Gym Bros, Chicken Breasts… and the Science That Actually Matters
By Chase Merfeld MS, RDN, LN, CSR
www.chasingyourhealth.com
ARE YOU EATING ENOUGH PROTEIN?
WHAT THE RESEARCH REALLY SAYS + WHAT THE NEWS LEFT OUT**
Protein is having a moment in the sun — and honestly, I’m not totally against it. Between protein coffees, protein pastas, protein bars, and “high-protein everything,” it makes sense that people are starting to ask the big question:
“How much protein do we actually need?”
So when Dakota News Now released a segment questioning whether people might be eating too much protein, confusion naturally followed… or at least I was confused.
(Here’s the segment link if you want to watch it.)
Let’s break it down clearly:
What the article said, what it missed, what the gym bro chimed in with, and what research + professional guidelines actually say today.
1. WHAT THE DAKOTA NEWS NOW SEGMENT SAID
The segment featured two perspectives:
A registered dietitian
A personal training director — aka the gym bro
And neither offered the full, updated picture.
What the Dietitian Said AKA the actual health professional
She relied on information many of us learned in college — research based on the older protein Recommended Daily Allowance (RDA) of 0.8 g/kg/day. Her takeaways:
Most adults already meet their protein needs (honestly I used to think we did as a society over due protein, but the more I research the more I see that especially the older population do not meet their needs)
Extra protein isn’t always necessary
More protein doesn’t automatically build muscle
Extra calories from protein may be stored as fat
These points are not wrong, but they’re incomplete.
And honestly, I give her credit. I used to speak on the news in Rapid City when I worked at Regional. Trust me — those 15-second segments feel like you’re being asked to summarize human metabolism while the camera counts down from five.
She did what she could and she did great!
But here’s what she didn’t have time to explain:
The RDA is a minimum, not an optimal intake
What does RDA even mean? : Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Newer research shows many adults need more than the RDA
Older adults have significantly higher protein needs
Protein helps stabilize blood sugar
People on GLP-1 medications require more protein to preserve muscle
The AMDR allows for much higher protein intake
She did mention that protein intake has gotten a little “overboard,” and she’s not wrong. Some switch turned on in our society and we went bat shit crazy for protein. AND I joined that cult head first! I even made that cottage-cheese cookie dough recipe that went viral on TikTok. It’s fine and honestly I would make it again. HOWEVER! when influencers claim it “tastes just like real cookie dough”?
They’re full of shit.
What the Gym Bro Said
Then came the gym bro — the kind of guy who thinks the food groups are: Protein, Pre-Workout, and Chicken Breast.
His message was:
You probably need more protein
Protein = muscle
Eat big to get big
“Trust me, bro.”
And then the line heard ’round bro-nation:
“Just eat a chicken breast.”
Again… not wrong. Chicken breast is a great protein source. But nutrition is WAY more complex than that. Eating a chicken breast isn’t going to fix everything if you’re not practicing moderate, sustainable, whole-health habits.
This advice works for high-metabolism, no-responsibility-outside-the-gym bros…not for 99% of us.
I always tell patients:
No one has the same 24 hours. No one is built the same. There is no one-size-fits-all. Genetics… the list goes on.. but yes.. please eat a chicken breast to pop a bicep…
Gym-bro science tends to be: 50% enthusiasm, 50% biceps, 0% citations.
He offered:
no nuance
no clinical considerations
no understanding of chronic disease or aging
no metabolic context
no actual science
It was nutrition advice powered entirely by gut instinct and gym-mirror energy — the guys that ,while doing a set, are scrolling their phone, staring at their reflection for 5 minutes, snapping a selfie, and repeating. We all see it.. every day at the gym where we are just waiting for that guy to finish his selfie so the bench can open up.
Why the Segment Was Confusing
Viewers essentially saw:
A dietitian promoting caution using outdated minimums
A gym bro encouraging protein using enthusiasm and poultry
Protein suddenly looked confusing.
But here’s the truth: Neither perspective reflected the full, evidence-based picture.
That’s where Chasing Your Health comes in… where I give my hot takes, but don’t worry, I’ve got the science to back up my snack-sized opinions!
2. ARE PEOPLE REALLY EATING TOO MUCH PROTEIN?
Short answer: No.
Many adults are NOT hitting the levels needed for:
healthy aging
muscle preservation
blood sugar stability
weight management
GLP-1 therapy
athletic performance
metabolic health
And remember: early nitrogen-balance studies estimated needs lower than 0.8 g/kg/day — yet researchers STILL increased the RDA.
Most adults feel and function better around 1.0–1.2 g/kg/day, especially if active, aging, or losing weight.
3. PROTEIN AND KIDNEY HEALTH: WHAT THE SCIENCE SHOWS
Let’s clear up the myths:
Higher protein is safe for healthy kidneys
Protein does not cause kidney disease
CKD patients require individualized plans
KDOQI protein guidelines vary by CKD stage, diabetes status, and dialysis
Translation: Protein isn’t going to break healthy kidneys.
4. HOW PROTEIN SUPPORTS BLOOD SUGAR CONTROL
Protein helps stabilize blood sugar by:
slowing digestion
reducing post-meal spikes
improving satiety
preserving muscle (critical for insulin sensitivity)
These benefits apply to both Type 1 and Type 2 diabetes.
5. PROTEIN NEEDS FOR DIABETES
Today’s Tech Changes the Old Rules
Older diabetes guidelines taught that protein could raise glucose hours later, which is true in Type 1 diabetes due to hormone shifts — but with modern pumps, hybrid closed-loop systems, and automated insulin delivery, this rise is typically managed well.
My go-to expert (“The Diabetes Queen”) confirmed this. Ally if you are reading this, I thank you! And of course shout out to you!
ADA’s Stance — With the Important Nuance
The ADA states that changing total daily protein intake above or below 0.8–1.5 g/kg/day (15–20% of calories) has NOT been shown in controlled trials to directly lower A1C.
But here’s the nuance ADA doesn’t shout loud enough: Higher protein at meals often improves blood sugar because people eat fewer carbs. Fewer carbs = smaller glucose spikes.
So while protein itself isn’t magically lowering A1C……in real life, increasing protein often leads to:
fewer fast carbs
smoother glucose curves
fewer spikes
increased satiety
improved A1C
ADA also notes:
Higher-protein meal patterns support fullness
Plant protein may improve cardiovascular health
6. IS THE PROTEIN RDA OUTDATED?
In my opinion: Absolutely
The current protein RDA of 0.8 g/kg/day is about as relevant as using dial-up internet in a fiber-optic world. It’s increasingly considered outdated—especially when you look at new science, the evolving health scene (hello, obesity and sarcopenia!), and the fact that our bodies are basically saying, “Hey, can I get a little more protein here?”
This RDA was cooked up over 70 years ago, using nitrogen balance—basically, counting how many nitrogen atoms dance around in your body to avoid losing body nitrogen. But fast forward to today, and newer methods like the indicator amino acid oxidation (IAAO) are revealing that we actually need about 30% more protein. So, instead of the old 0.64 g/kg/day for non-athletes, it’s more like 0.88 g/kg/day(I still think this is too low)—and athletes? They’re demanding around 1.61 g/kg/day, not the 1.27 g/kg/day the old rules said.
And here’s the kicker: the RDA was designed to prevent you from, well, dying from a deficiency. It wasn’t meant to help you thrive while aging, managing chronic diseases, or crushing your workout goals. It’s the starting point, not the secret sauce.
People today are way different than in the 1940s—less about rationing and more about thriving. We’re learning more every day, and frankly, the old RDA is starting to look like that outdated, dusty manual nobody reads anymore. It’s time to update the playbook.
7. WHAT CURRENT RESEARCH SHOWS
A. Most adults need more than the RDA
1.0–1.2 g/kg/day is often more appropriate.
B. The RDA is being reevaluated
The National Academies of Medicine is reviewing protein recommendations.
C. Older adults need higher protein
≥1.2 g/kg/day is widely recommended.
D. AMDR supports higher intake
Protein can safely be 10–35% of calories. (on a 2000kcal diet, that’s 175gm Protein at 35%)
E. GLP-1 users need more
1.2–1.6 g/kg/day
F. Diabetes guidance
ADA does not have a restriction on protein.
Promotes individualizing needs
G. CKD guidance
CKD stages 3–5 (no dialysis): 0.55–0.60 g/kg/day (0.6–0.8 for CKD with diabetes)
Again this is clinical judgement, we want to also prevent malnutrition, so not everyone would benefit from a lower protein intake.
Dialysis: 1.0–1.2 g/kg/day
For select patients at high risk of kidney failure who are willing and able, very low-protein diets (0.3–0.4 g/kg/d) supplemented with essential amino acids or ketoacid analogs may be considered under close supervision.
H. Protein is safe for most adults
Up to 2.0 g/kg/day is safe (Just hydrate to prevent constipation or dehydration.)
8. WHAT THE PROFESSIONAL ORGANIZATIONS SAY
General Adults
RDA: 0.8 g/kg/day (too low… in my opinion)
AMDR: 10–35% of calories
Older Adults
1.0–1.2 g/kg/day
1.2–1.5 g/kg/day with illness or weight loss
Diabetes (ADA)
No protein restriction needed
Plant proteins may improve A1C/lipids
GLP-1 Therapy
1.2–1.6 g/kg/day
Athletes (ACSM)
1.2–2.0 g/kg/day
CKD (KDIGO/KDOQI)
0.55–0.60 g/kg/day for stages 3–5
0.6–0.8 g/kg/day if CKD + diabetes
1.0–1.2 g/kg/day for dialysis
Again need to individualize
Hospitalized Adults
1.5–2.0 g/kg/day
9. WHOLE-FOOD PROTEIN SOURCES
Animal-Based Proteins
Examples
Chicken (breast, thighs, rotisserie)
Turkey (ground, breast, tenderloin)
Lean beef cuts
Pork loin or chops
Salmon, tuna, cod, halibut
Shrimp, scallops, crab
Eggs and egg whites
Greek yogurt
Cottage cheese
Fairlife or regular milk
Whey protein powders
Benefits
Complete amino acid profile
High leucine → stronger muscle protein synthesis
Highly bioavailable
Very satiating
Ideal for older adults or low appetite
Downsides
Some cuts higher in saturated fat
Processed meats carry health risks
Can be pricier
Plant-Based Proteins
Examples
Lentils
Chickpeas, black beans, pinto beans
Tofu, tempeh, edamame
Quinoa
Nuts (almonds, pistachios, cashews)
Seeds (hemp hearts, chia, flax, pumpkin)
High-protein pasta
Hummus
Seitan
Soy or pea-protein milk
Benefits
High in fiber
Great for gut health
Cardiovascular benefits
Anti-inflammatory compounds
Lower environmental impact
Downsides
Often lower in leucine
Some are incomplete proteins
Larger portions needed
May cause GI discomfort
10. EASY WAYS TO ADD PROTEIN THROUGH WHOLE-FOOD SNACKS
You don’t need to add chicken breast to every meal (Unless you’re the gym bro. You might.). I had a student in my class once that was a body builder his diet consisted of chicken, rice and broccoli. Yum right…. I asked if he enjoyed it and he goes “no, but I do what I need to do.” I mean…. He could of added some other items…
Here are simple whole-food snacks that boost protein:
Dairy-Based
Greek yogurt
Cottage cheese
String cheese
Skyr
Fairlife milk
Meat & Seafood
Turkey slices
Chicken breast bites
Tuna or salmon packets
Beef/turkey sticks
Egg & Soy
Hard-boiled eggs
Edamame
Tofu cubes
Mini omelet cups
Legume-Based
Roasted chickpeas
Bean dips
Lentil crisps
Nuts & Seeds
Almonds, pistachios
Nut butter packets
Trail mix
Hemp hearts/Chia or Flax Seeds on fruit/yogurt
Carb + Protein Combos
High-protein granola
High-protein cereal + milk
Oatmeal with eggs on the side
Hummus + whole-grain crackers
⭐Easy Add-Ons
Add 2–3 tbsp hemp hearts (10g)
Swap sour cream for Greek yogurt
Add a hard-boiled egg
Use protein milk in smoothies
Mix beans into snack plates
11. FINAL TAKEAWAY
Protein isn’t the villain here — in fact, most people aren’t even close to overdoing it. That sneaky 1941 RDA is still fooling folks into thinking they’re getting enough, when in reality, many populations aren’t meeting their needs. That is not saying it’s everyone.. so calm down haters.. but I am definitely ok with increasing protein and for more research to increase the RDA.
I see the lack of protein in diets every day, especially with older adults: their appetites disappear faster than a cookie in a toddler’s hand, they start losing weight unintentionally, and a lot of that weight is muscle. Then we get patients that state “I am not as strong as I was in my 20s” No shit sherlock, but its not just about the protein at that point. We have a problem with aging in our society.. but that’s a whole other topic.
We need more protein, not less. Sorry not sorry?
So in my mind, the real question isn’t: “Am I eating too much protein?”
Nope. The real question is:
“Am I eating enough to keep my strength, boost my metabolism, age like a fine wine, and keep my blood sugar from turning into a rollercoaster?”