SHERIDAN, WYOMING – December 8, 2025 – High-protein diets are everywhere right now, from social media trends to supermarket shelves lined with shakes and snack bars. One in three Americans say they’ve increased their protein intake in the past year, and “high protein diet” has been the most-followed eating pattern for three years running. Yet most people still aren’t sure how much protein they actually need each day – or what a safe high-protein diet really looks like.
Why Protein Matters More as You Get Older
Protein isn’t just for bodybuilders. It’s a core building block for your muscles and plays a big role in staying strong, mobile and independent as you age. That’s especially important for older adults dealing with sarcopenia – the gradual loss of muscle mass, strength and function.
Aging changes your protein needs over time. “Starting in our 40s, we naturally begin to lose muscle mass — up to 8% per decade — which can affect strength, mobility, and metabolic health,” says Dr. Dominique Williams, Director of Medical Affairs for Adult Nutrition at Abbott. “Prioritizing nutrient-dense meals tailored to your life stage isn’t just about staying active — it’s about preserving quality of life as you age.”
For many adults, that means moving protein from an afterthought to a priority at every meal and snack, not just piling it on at dinner.
Yes, High-Protein Diets Can Be Safe – with Smart Choices
A higher-protein way of eating can be safe when it’s balanced and built around varied, nutrient-rich foods. Working with a Healthcare Professional or Registered Dietitian Nutritionist (RDN) is the best way to find your personal sweet spot, because everyone’s needs are a bit different.
High-protein doesn’t mean a plate full of nothing but steak. The USDA notes that many people already get enough protein from meat, poultry and eggs, but fall short on seafood, nuts, seeds and soy products. Adding more of these options can help you layer in healthy fats and fiber, too. Think:
- Fish or seafood once or twice a week
- Handfuls of nuts or seeds as snacks or salad toppers
- Tofu, tempeh or soy-based dishes in place of some meat
Complex carbs, like vegetables and whole grains, still matter for steady energy, and healthy fats from foods like avocados and nuts support heart and brain health. A “high-protein” pattern works best when your plate still looks balanced.
How Much Protein Do You Really Need?
There’s no one-size-fits-all number. A common guideline is the Recommended Dietary Allowance (RDA): 0.8 g of protein per kilogram of body weight per day. But research suggests that consistently falling short can affect muscle health, especially in older adults, and that getting more protein than the minimum may support lean body mass.
That doesn’t mean everyone should dramatically crank up their intake on their own. Instead, the USDA’s Daily Protein Foods Table can be a good starting point, and then your Healthcare Professional or RDN can help you adjust based on your age, activity level and health goals.
Quick Ways to Add Protein Throughout Your Day
Spreading protein across the day can be easier – and more effective – than trying to get it all in one meal. For busy schedules, options that fit easily into daily life can make a big difference, including ready-to-drink choices:
- Ensure Max Protein shakes offer a convenient way to include additional, high-quality protein in your routine, and have even been featured by the Professional Pickleball Association (PPA Tour) to highlight the importance of protein and exercise.
- Plant-focused? Ensure Plant-Based Protein shakes provide an alternative for those who prefer plant-based options.
These kinds of products can help fill gaps when you’re on the go, traveling, or just not in the mood to cook, especially when they’re paired with balanced meals and snacks.
3 Smart Rules for a Safe High-Protein Diet
- Balance your plate: Alongside protein, include colorful veggies, whole grains and healthy fats so you’re not crowding out other essential nutrients.
- Know your number: Use tools like a protein calculator, then confirm your ideal target with a Healthcare Professional or RDN.
- Match your life stage: As you age, check in regularly on your protein needs so your meals keep up with your muscles, not the other way around.
From helping you feel fuller for longer to supporting your immune system and preserving muscle, protein plays a powerful role in everyday health and wellness. High-protein diets can be safe – and genuinely helpful – when they’re tailored to your life, your body and your goals, instead of just following a trend.
Looking for a trusted place to start? Explore tools like Abbott’s protein calculator and learn more about nutrition at https://www.abbott.com/.