Study Shows How Personalized Protein Intake Improves Body Composition
At a Glance
- Protein needs vary by activity level; active people need more than sedentary individuals for muscle health.
- Active adults showed healthier body composition with lower disease risk compared to inactive adults in the study.
- Protein works best as part of balanced diet with fiber and healthy fats, industry experts contend.
Protein-packed products continue to dominate grocery shelves, but a newly published study suggests industry’s messaging around protein may need a major overhaul. While brands have long competed on protein content alone, research reveals that consumers need more nuanced guidance about when, how and how much protein to consume based on their individual lifestyles.
The findings have significant implications for product developers, marketers and CPG companies who’ve built entire portfolios around hitting a single protein target. According to study co-author, Jacqueline Vernarelli, Ph.D., associate professor and master of public health program director at Sacred Heart University (SHU) College of Health Professions, industry’s reliance on one-size-fits-all recommendations may be leaving health benefits on the table.
“Current one-size-fits-all guidelines (like the RDA [Recommended Dietary Allowance]) may be too low for active populations and misleading for sedentary ones,” Vernarelli explained. “We really need to shift public health messaging to more individualized protein recommendations based on activity levels and emphasize protein distribution across meals as opposed to just one number to ‘achieve’ during a day.”
For food and beverage product developers, this means rethinking not just formulation, but positioning. Vernarelli recommended aiming for 20 grams of protein per meal, with protein quality prioritized. That means incorporating a mix of plant proteins, such as beans, tofu, nuts, seeds, as well as a variety of lean animal proteins, like eggs, fish and poultry, if animal products are consumed.
“We know that at a minimum, all individuals, even those who are sedentary need at least 0.8 grams of protein for every 1 kilogram of body weight,” she said. “People who are more physically active need 1 gram/kilogram and elite athletes or those who do a lot of physical activity need up to 2.2 grams/kilogram of high-quality protein to maintain muscle function.”
She added that protein intake should also be adjusted with age: “To prevent age-related muscle loss, older individuals need to increase their protein intake even if they are not active, aiming for 1-1.2 g/kg protein.”
The study examined the metabolic, behavioral and physiological benefits of physical activity in the U.S., with a particular focus on comparing dietary intake, specifically protein consumption, between active and inactive individuals (7,910 adults ages 18 and older). Participants were considered “active” if they meet Centers for Disease Control and Prevention (CDC) guidelines for physical activity, which is at least 150 minutes of exercise weekly for adults ages 18-64.
The study also found that active adults demonstrated significantly healthier profiles compared to inactive adults — lower body weight, lower body mass index (BMI), lower body fat percentage, and reduced risk for pre-diabetes, hypertension and hyperlipidemia. Furthermore, it showed that active adults consumed slightly more protein than inactive adults (82 grams per day versus 79 grams per day), as well as more fiber and less sugar.
Importantly, the study highlighted a positive correlation between protein intake and lean body mass and an inverse correlation between protein intake and body fat percentage. Further, it profiled the critical role of protein in supporting muscle health and suggested regular physical activity may enhance the beneficial effects of protein on body composition.
“Protein is hugely important for body composition,” Vernarelli said. “Despite the constant messaging that we need protein for muscle growth, our bodies use protein as the building blocks for all cells. This means we need protein to make immune cells to fight illness, to rebuild injured tissue and to make up the hormones in our bodies.”
Nevertheless, as Vernarelli pointed out, protein isn’t the be-all and end-all. “Protein is great but works as part of a balanced diet, including fiber, healthy fats, and plenty of vitamins and minerals,” she said.
That’s why brands like Crisp Power - which produces high-protein and high-fiber pretzels using a blend of plant-based proteins and fiber - are emphasizing the importance of “well-rounded snacks” to help meet daily goals. “It’s not enough to be another high-protein product,” Yemeni Mesa, president and COO of Crisp Power, said. “You have to respond to the shift in how people think about food: more intentional eating, smaller portions and higher expectations for what each product delivers.”
This includes connecting the dots between macronutrients in products and their outcomes. “It’s not just about listing grams,” Mesa explained. “It’s about helping consumers understand why protein and fiber together matter for satiety, metabolic health and overall energy. That’s where brands can add real value without overcomplicating the message.”
“Today’s protein consumers are looking for better options that help them meet their macros without sacrificing ingredient integrity, great taste or convenience,” Heba Mahmoud, senior director of brand innovation at Elmhurst 1925, said.