January, 2025 - Thrive Nutrition RDN

Birthday Cake Energy Bites

Posted on January 24, 2025January 29, 2025 by Amy MS, RD, LDN

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Birthday Cake Energy Bites

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Birthday Cake Energy Bites

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Author: Amy MS, RD, LDN
Total Time: 10 minutes
Yield: 15 1x
Diet: Vegetarian

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Description

These Birthday Cake Energy Bites are a no-bake, high-protein snack made with dates, oats, nut butter, vanilla, and sprinkles for a healthy, funfetti-inspired treat. Perfect for meal prep, these gluten-free bites are quick, easy, and naturally sweetened!

Ingredients

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1 cup Pitted Dates
1/2 cup Cashew Butter
1/4 cup Oat Flour
1/4 cup Vanilla Protein Powder
2 tsp Vanilla Extract
1/4 cup Sprinkles

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Instructions

Add the dates to the bowl of a food processor. Process for 1-2 minutes until the dates are broken down into small pieces or form a ball.
Add the remaining ingredients (except for sprinkles) to the food processor. Blend until fully combined.
Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
Then roll each ball in sprinkles. Enjoy!

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Prep Time: 10 minutes
Category: Snack
Method: No Cook
Cuisine: American

Nutrition

Serving Size: 1
Calories: 106
Sugar: 8g
Sodium: 28mg
Fat: 5g
Carbohydrates: 15g
Fiber: 1g
Protein: 3g
Cholesterol: 0mg

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Buffalo White Bean Dip

Posted on January 22, 2025February 3, 2025 by Amy MS, RD, LDN

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Buffalo White Bean Buffalo Dip – High Protein

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How Much Protein Do You Need?

Posted on January 20, 2025January 22, 2025 by Amy MS, RD, LDN

Breaking Down Protein Needs

Protein has been a hot topic for years, and it seems like everyone has an opinion on how much you should be eating. Some say we’re eating too much, while others claim we’re not eating enough. But what does the latest research actually say?

I’ve been getting a ton of questions about protein lately, so I wanted to share the latest research and clear up some confusion. In this post, I’ll break down what the evidence says on protein needs, whether you’re trying to build muscle, maintain strength, age gracefully, or just fuel your body the right way. Plus, I’ll debunk some common protein myths along the way!

1 kilogram is equal to 2.2 pounds. To calculate your weight kilograms, divide your weight (in pounds) by 2.2.

The New Protein Research – Let’s Talk Muscle

Let’s start with muscle building. But let’s get one thing straight—protein and strength training go hand in hand. You can’t just eat more protein and expect to build muscle. You need to pair it with resistance training.

So, how much protein do you actually need for muscle growth? Recommendations vary from 1.2g/kg to 3.0g/kg of body weight, and some even suggest 1 gram of protein per pound of body weight. But experts generally agree that the ideal range for muscle building is between 1.6g/kg and 2.2g/kg per day.

But there’s been a shake up in these recommendations! Over on their YouTube Channel, Renaissance Periodization shared a new study that shook up some long-held beliefs about protein and muscle gains. And brought on some snarky and kind of cringey comments.

So here’s the latest studies and what they state: A meta-analysis found that anything above 1.6g/kg didn’t seem to contribute to increased muscle mass. So, hitting 1.6g/kg is great, but going higher doesn’t seem to provide any extra benefits. Newer research from 2022 suggests that 1.5g/kg might be the sweet spot for maintaining and boosting muscle strength, especially when combined with resistance training. This study included both bodybuilders and non-bodybuilders, so the findings are relevant to a broader audience.

Protein Needs Aren’t One-Size-Fits-All

One common recommendation you might see floating around is 100g of protein per day. But here’s the problem: it assumes everyone’s body is the same—and that’s simply not true.

Another “standard” recommendation is 56g of protein for men and 46g for women. While these numbers are a baseline, they don’t consider factors like weight, fitness goals, or activity level. For the average American man, these numbers actually fall short of the bare minimum required to prevent protein deficiency.

So, what does this mean for you? Your protein needs are unique, and context matters. Understanding your personal goals, activity level, and health status will help you find the right protein target.

The RDA – Just the Bare Minimum

The Recommended Daily Allowance (RDA) for protein is set at 0.8g per kilogram of body weight. But here’s the thing: the RDA isn’t designed for optimal health. It’s the bare minimum you need to avoid protein deficiency.

If you’re just trying to survive, the RDA is fine. But if you want to thrive—whether that means building muscle, improving strength, or managing chronic health issues—you’ll likely need more than that. A 2020 study pointed out that eating more than the RDA actually helps adults build muscle, especially when under stress like resistance training, dieting, or even when you miss one of my new YouTube videos on Thursdays 😊.

Protein intake above the RDA is essential for making gains—especially if you’re putting your body under stress through exercise or dieting.

Athletes & Exercising Individuals

If you’re an athlete or someone who trains regularly, your protein needs will be higher to support muscle repair and recovery. The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0g/kg per day for maintaining muscle mass and recovery. Those with the highest activity levels—such as those training for long endurance events or high-intensity workouts—will need the higher end of this range.

To put it into perspective, think about training for a 5K versus a marathon. A 5K might take around 30 minutes of running, while a marathon could be 3 hours of constant physical stress. The longer the stress, the more protein your body needs to recover.

Protein for Older Adults

As we age, our protein needs increase, and for good reason. Studies show that higher protein intakes are crucial for overall health, recovery from illness, and preserving muscle mass.

For adults 65 and older, the European Union Geriatric Medicine Society suggests 1.0–1.2g of protein per kilogram of body weight per day to help preserve muscle mass and fight age-related muscle loss (known as sarcopenia). But some observational studies suggest that going up to 1.6g/kg may offer even better results. For those with chronic illness, protein needs can go even higher.

Bottom line: protein isn’t just important for building muscle in your 20s and 30s—it’s essential as you age.

Specific Groups That Need More Protein

There are also certain groups of people who may benefit from higher protein intakes:

People with Diabetes or Blood Sugar Concerns: Higher protein intake can help stabilize blood sugar and improve overall health. Aim for 1.5–2.0g/kg of body weight, but never less than 1.0g/kg.
New Moms Who Are Breastfeeding: Protein needs increase during the postpartum period for breastfeeding mamas. If you’re breastfeeding, aim for 1.7–1.9g/kg during the first 3-6 months after childbirth.
People Recovering from Illness or Surgery: Recovery requires extra protein for tissue rebuilding, wound healing, and fighting infection. Depending on the severity of the illness or injury, your needs could range from 1.5–2.0g/kg.

Protein isn’t just for bodybuilders—it’s for anyone who wants to thrive, not just survive.

Protein Spacing & Timing

Here’s a tip I see too often ignored: spacing your protein intake throughout the day is key. You can’t just load up on protein at dinner and expect your body to absorb it all. To get the best results, aim for a protein hit every 3–4 hours.

This strategy helps your body synthesize protein more effectively, supports muscle repair, and makes hitting your daily protein goals a lot easier.

And if you want a deep dive into post-workout nutrition (protein + carbs for recovery), let me know in the comments—I’m happy to share that too!

What Happens If You Don’t Eat Enough Protein?

If you’re not getting enough protein, your body will start breaking down muscle tissue for fuel. Long-term, this can affect your strength, metabolism, and overall health. Protein is key for muscle repair, recovery, and maintenance.

If you’re lacking in protein, you might notice weak nails, thinning hair, or slower recovery from workouts. It’s not just about muscles—it’s about keeping your body functioning at its best.

What About Eating Too Much Protein?

A common myth is that eating too much protein can harm your kidneys. But here’s the truth: this is only a concern if you already have kidney disease. In fact, higher protein intake is associated with a lower risk of chronic kidney disease.

That said, if you focus solely on protein and ignore other nutrients, you could miss out on essential carbs and fiber that are key for athletic performance, gut health, and overall well-being.

Protein Goals to Aim For:

To recap, here’s a quick breakdown of protein goals based on your needs:

Bodybuilding or Strength Training: 1.5–1.8g/kg per day
Active Athletes & Exercising Individuals: 1.4–2.0g/kg per day
Older Adults (65+): 1.0–1.2g/kg per day (with some studies citing up to 1.6g/kg for better results)
People with Diabetes or Blood Sugar Concerns: 1.5–2.0g/kg per day
Breastfeeding Moms: 1.7–1.9g/kg per day
Recovering from Illness or Surgery: 1.5–2.0g/kg per day

Protein is essential for building and maintaining muscle, supporting recovery, and promoting overall health. So make sure you’re hitting the right targets for your body.

Conclusion

Finding the right amount of protein for your unique needs can make all the difference—whether you’re aiming to build muscle, improve recovery, or just feel your best.

Keep in mind that this information is based on the latest research available at the time of this blog post and video. As new studies emerge, I’ll make sure to share updates to keep you informed!

References:

Campbell, W. W., Deutz, N. E. P., Volpi, E., & Apovian, C. M. (2023). Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67–72. https://doi.org/10.1093/gerona/glad038

Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1408424. https://doi.org/10.3389/fnut.2024.1408424

Famularo, P. (2023). Protein Requirements for Older Adults: What Are the Current Recommendations for Intake? Caring for the Ages, 24(4), 9. https://doi.org/10.1016/j.carage.2023.04.015

Hamdy, O., & Horton, E. S. (2011). Protein Content in Diabetes Nutrition Plan. Current Diabetes Reports, 11(2), 111–119. https://doi.org/10.1007/s11892-010-0171-x

Hudson, J. L., Wang, Y., Bergia III, R. E., & Campbell, W. W. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Advances in Nutrition, 11(3), 548–558. https://doi.org/10.1093/advances/nmz106

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8

Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360

Moore, D. R. (2021). Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves. Sports Medicine, 51(S1), 13–30. https://doi.org/10.1007/s40279-021-01510-0

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). 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. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550

Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, 4, nzaa049_046. https://doi.org/10.1093/cdn/nzaa049_046

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10. https://doi.org/10.1186/s12970-018-0215-1

Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips, S. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

Tagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Medicine – Open, 8(1), 110. https://doi.org/10.1186/s40798-022-00508-w

Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66–75. https://doi.org/10.1093/nutrit/nuaa104

Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., Kiesswetter, E., Maggio, M., Raynaud-Simon, A., Sieber, C. C., Sobotka, L., Van Asselt, D., Wirth, R., & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 38(1), 10–47. https://doi.org/10.1016/j.clnu.2018.05.024

Meal Prep Frozen Smoothie Packs

Posted on January 15, 2025January 22, 2025 by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Meal Prep Frozen Smoothie Packs

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