6 Protein Mistakes You’re Probably Making

May 23, 2025

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In case you haven’t strolled down a supermarket aisle lately, protein is everywhere. We’re not just talking about chicken breasts and eggs—protein bars, cereals, chips, even water are getting the protein treatment.

That’s because protein has become the most sought-after nutrient in “healthy” foods, according to a recent Mintel report. No surprise, then, that Markets to Markets predicts the global protein market will reach $71 billion by 2025.

But more isn’t always better. High-protein diets like Atkins and Paleo have made us protein-obsessed, but overdoing it—or doing it wrong—can have downsides. From kidney stress to missed nutrient opportunities, here are the protein mistakes to avoid.

1. Assuming the standard recommendation is one-size-fits-all.

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The recommended dietary allowance (RDA) is about 0.36 grams per pound of body weight. Using the current average weight of adult Americans, that means most men need 71 grams, while most women need 60 grams.

But here’s the catch: That’s the bare minimum you’re sedentary and sitting in bed all day, according to Pam Nisevich Bede, RD, dietitian for Abbott’s EAS Sports Nutrition.

It’s not enough for someone who exercises, is pregnant, managing health conditions, or aiming to build muscle. Your needs may be significantly higher depending on your lifestyle and goals.

2. Thinking you’re eating too much—when you’re probably not.

Over-Consuming Varied Diet Unsplash — Credit: Unsplash

According to Bede, most people who eat a varied diet are nowhere near the upper limit of protein intake. If you’re balancing plant and animal sources and not relying heavily on supplements, you’re likely in the clear.

3. Loading it all at dinner.

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No matter how much protein you need, it’s important to space out consumption throughout the day. Most of us eat 60 percent of our protein at dinner and 15 grams or less at breakfast. This imbalanced intake may negatively impact muscle health and metabolic health.

“You want to have a stream of amino acids in your body to feed your organs, tissues, and muscles, and have a steady stream of energy,” Bede says.

Spacing it out also helps with satiety. “Protein helps your meal digest more slowly, so you feel fuller longer,” Lisa Cimperman, RDN, clinical dietitian for University Hospital’s Cleveland Medical Center, says. “This also helps you better control your blood sugar levels, so you have sustained energy.”

4. Choosing the wrong kinds of protein.

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When it comes to heart disease, your source of protein seems to matter most. Red meat and processed meat might increase the risk of heart disease. “It doesn’t mean cut it out entirely, but eat lean cuts and eat them less frequently, and avoid processed meats,” says Cimperman.

5. Relying too heavily on protein-fortified foods.

Protein powders and bars can be convenient, but whole foods are still your best bet. To get the right amount of protein, aim to get most of your protein from a variety of whole foods. Bede recommends no more than two fortified products in a day. That could be a shake in the morning and a bar as an afternoon snack. And, as always, be sure to read the ingredients list and see what else the food has in it.

6. Eating the same sources over and over.

We get it—chicken is easy. But if you’re eating the same protein every day, you could be missing out on other nutrients. Different protein sources offer different benefits: Beans bring fiber, salmon offers omega-3s, and tofu packs in calcium. Mix it up to keep your meals exciting and your nutrient intake well-rounded.