Text Dr. Black your questions or comments.
Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough?
In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether animal protein really is “higher quality” — and whether that actually matters for long-term health.
You’ll hear where higher protein intake makes sense (especially for older adults and people strength training), where it likely doesn’t, and why the source of your protein may matter just as much as the amount.
In this episode, you’ll learn:
• What the current evidence says about optimal daily protein intake
• Why 0.8 g/kg prevents deficiency but may not support optimal function
• How protein needs change with age, illness, and resistance training
• Whether animal protein is truly “higher quality” than plant protein
• Why the overall food package matters more than protein grams alone
By the end, you’ll understand how to personalize your protein intake in a way that supports strength, longevity, and metabolic health — without falling for marketing hype.
Articles discussed in this episode
- Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults
- Protein Requirements during Aging
- Dietary protein requirements of older adults with sarcopenia determined by the indicator amino acid oxidation technology
- Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
- The effect of protein intake on athletic performance: a systematic review and meta-analysis
- Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality
Don’t forget to download my recipe for delicious protein-packed vegan taco meat.
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For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.
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I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.
Thanks for listening and don’t forget to Eat Your Greens!
