Riding the Protein Wave—What the NYT Misses, and How Much Protein Do You Need?

If you caught the recent New York Times article about America’s “protein boom,” you know protein is having a serious moment. From supermarket shelves to social media, it feels like everything is suddenly ‘high-protein’—and the message is clear: more is better. But is it really that simple?

Nutritional Coach Cara washing fresh vegetables

As a coach and nutrition specialist, I’m always glad to see people caring more about what they eat. But I also see the confusion these headlines cause. The NYT piece does a great job showing just how big the protein trend has become, but, like so many mainstream stories, it doesn’t always get into the nitty-gritty of what actually works for real people trying to live healthier, longer lives.

What the Headlines Don’t Tell You: My Take on Protein Needs

There’s a lot of debate in the fitness world about how much protein you really need. Some experts say you should eat 1 gram per pound of body weight, but in my experience—and after working with hundreds of clients—I find that most people do best aiming for about 0.8 grams per pound of their desired body weight. This is a more realistic and sustainable target, especially for busy adults and those looking to build or maintain muscle without feeling overwhelmed.

And yes, there are a lot of opinions out there! Some will argue for higher numbers, but I always ask: is it sustainable? Does it fit your lifestyle? For most of my clients, the answer is yes—when we focus on a balanced, achievable goal, not a magic number.

Quality Matters: Not All Protein Is Created Equal

Another thing the NYT article doesn’t go deep enough on is protein quality. Bioavailability—the body’s ability to absorb and use protein—varies a lot. High-quality sources like whey isolate, grass-fed beef, eggs, and fish are absorbed much more efficiently than most plant-based proteins. Plant proteins (like pea or rice) can be part of a healthy diet, but they often need to be paired with the right amino acids for optimal benefit. Collagen? Great as a supplement, but not a meal replacement.

Why Most People Still Fall Short (and How We Help)

Here’s the reality: most people I coach don’t get enough protein—period. It’s not about chasing the latest trend or eating chicken breast at every meal. It’s about finding a balance that works, building habits that last, and making sure you’re fueling your body for strength, longevity, and joy.

That’s exactly what we do at Slade Fit Club. As a nutrition coach, I help clients cut through the noise, identify what works for them, and build a plan that fits their real life—not just the latest headline. Whether you’re struggling to get enough protein, confused by all the options, or just want to feel better in your body, having a coach in your corner can make all the difference.

Ready to Build a Healthier, Stronger You?

The “protein boom” is here to stay—but you don’t have to navigate it alone. If you’re ready to find a balanced, sustainable approach to eating that supports your goals and your lifestyle, reach out. I’d love to help you get started on the path to lasting health and strength.

Learn more about Nutritional Coaching with Cara here.