Post Reports How to get enough protein — without going overboard
Nov 4, 2025
Anahad O'Connor, a health columnist for the Washington Post and expert in food and nutrition, dives into the protein craze that has swept through our diets. He traces the obsession from bodybuilders to modern-day marketing tactics. O'Connor clarifies how much protein we genuinely need, shining a light on common mistakes like low-protein breakfasts and reliance on processed foods. He advocates for healthier sources, while also addressing the pitfalls of protein-fortified products. Prepare to rethink your protein intake!
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Protein Is Structural And Needs Daily Intake
- Protein is made of amino acids and forms much of our body's tissues, so we must eat it daily because the body doesn't store protein.
- Think of protein as replacing bricks in a wall that wear down from activity and repair.
Aim For 25–30g Protein Per Meal
- Aim higher than the RDA: target about 0.5 grams per pound or roughly 25–30 grams of protein per meal.
- Spread protein across breakfast, lunch, and dinner and include seafood, beans, or plant proteins if vegetarian.
RDA Is A Minimum Not A Target
- The RDA (0.36 g/lb) is a floor to avoid deficiency, not necessarily optimal for many people.
- Older adults, pregnant people, athletes, and recovering patients often need more than the RDA.