Do you ever feel that things are getting ‘whey’ out of hand?
By Jenny Peterson
The day I considered adding protein powder to my water bottle is when I knew things were getting out of hand.
Water — a perfect liquid that has sustained life since the dawn of man — is now being…protein-optimized?
Yes, I’ve spent years making smoothies with protein powder. I’ve added it to breakfast muffins and cupcakes. That felt reasonable, aspirational even. But adding powdered protein to water felt like some sort of line.
The Protein Trend
For those not blessed to have your social media algorithm constantly feeding you (no pun intended) fitness content, let me catch you up: apparently, no one is getting enough protein. No one. Not you, not me. Not the woman peacefully eating a turkey sandwich at her desk.
On TikTok, there’s even a trend called “boy kibble,” where creators cook ground beef mixed with finely diced vegetables that looks more like what you’d put in a dog bowl than your grandmother’s China, and, to really drive the “kibble” image home, take a spoon and eat it right out of the pan.
The protein craze may feel familiar — it’s Keto diet and Atkins diet 2.0. But thanks to our insatiable need to reinvent every bite, we’ve turned nearly all foods into high-protein versions, complete with a subtle side of guilt if you don’t make the swap.
Has anyone else noticed that everything has become a protein delivery system? A snack is no longer just a snack. Eating a taco? Add Greek yogurt instead of sour cream. Having a treat? Fortify your birthday cake with protein powder. Happiness? Surprisingly low in protein, we’re working on that.
I suppose my own breaking point should have come when I willingly purchased protein “chips” made from dehydrated chicken and egg. They were dusted with BBQ seasoning and, if I ignored the ingredient list and squinted my soul just right, they almost resembled something I used to enjoy.
But even that seemed like a welcomed experiment, like a healthier cracklin’.
But defacing my water, the perfect necessary ingredient to sustain life on its own?
What a Dietitian Says About Protein
I understand the science.
Protein is important. It keeps you full, supports muscle, helps your body function the way it’s supposed to. But, when I start side-eyeing my water bottle like it’s underperforming, I can’t help but miss the good old days where chicken “chips” and protein water weren’t a daily ‘whey’ of life.
This isn’t just my imagination. Kathryn Adel, a registered dietitian nutritionist at Fit Wave Nutrition in Mount Pleasant, confirms that we’re all feeling the pressure to prioritize protein — and that it may not be the miracle nutrient it’s often made out to be.
“Protein is having a moment, driven largely by social media and diet trends that often overemphasize its benefits,” Adel said. “While protein is essential, most people already meet their needs — generally around 75-90 grams per day for a 165-pound person and up to 112 to 144 grams for active individuals trying to build muscle. Intakes well beyond that don’t provide additional benefits for most,” Adel said.
Don’t Forget Fiber
But then, just when I thought I was safe, Adel added, “More importantly, about 95 percent of Americans fall short on fiber intake, which we don’t emphasize enough.”
Great, now I need more fiber?
Bring on the prune “chips.”
