What Are the Best Sources of Protein?
By Samara Foisy, Registered Dietitian
I see a lot of posts about sources of protein: protein water, protein chips, protein popcorn. I mean, what's next... protein gum?
Protein is an important nutrient. But do we really need it in a chip? Does everything I eat have to contain protein.
Why is protein important as we age?
We need protein throughout life, but it becomes especially important as we age. Changing hormones make it harder for our muscles to respond to protein and maintain muscle mass.¹ And many women don’t get enough protein earlier in the day, with breakfast often providing the least.²
It's important to have a consistent intake not only to help you hit your daily protein target, but also to stabilize blood sugar and keep you feeling fuller longer.³ Protein also works alongside calcium and vitamin D to support overall skeletal integrity (translation: healthier bones).⁴˒⁵
What's currently recommended is 1.0 to 1.2 grams of protein per kilogram of body weight per day.⁶ This should be combined with resistance exercise, which is what creates the tension that signals muscle growth. Protein supplies the amino acids your muscles need to repair and maintain themselves, but without that training stimulus, extra protein doesn't reliably turn into more muscle mass in healthy people.⁷˒⁸˒⁹
Is there a difference between types of protein?
The short answer is yes. The best way to consume protein is to eat a variety of different sources.
Start with whole food sources of protein
The healthiest way of achieving your daily goal is to reach for whole food sources of protein, such as lean meats and poultry, eggs, nuts and seeds, fish and shellfish, beans, peas and lentils, and soy products.¹⁰
It's essential to get a variety of these sources in your diet because each of them provides different nutrients we need to maintain our health.
When can protein powders help?
When life gets busy, whole food sources can become harder to prep at every meal. So, protein powders are a quick way to help you achieve your nutritional goals. You don't need this if whole foods already cover your target, but it's an easy tool to help you recover after workouts⁸ or add nutrition on busy or low-appetite days.
The best thing about protein powders is they mix easily into whole foods, like stirred into yogurt, baked into whole grain goods, or blended into smoothies providing a quick, nutritious way to boost intake.
Are protein bars, chips and popcorn healthy choices?
When it comes to pre-packaged protein cookies, chips, popcorn, or bars, you need to be more diligent. These products are more processed and may contain more saturated fat, sugar, salt, and/or calories, and may not be as healthy as the label makes it seem.¹¹ Just remember, they're snacks that should supplement a meal, not replace it.
They can still be better choices than many traditional snacks, and can fit into a healthy diet when hitting your daily protein goal is a challenge. But make sure you’re reading the nutrition facts table and ingredient list so you know exactly what you’re getting.
So, do you need protein gum? Probably not.
What you actually need is simple...
Prioritize whole foods first
Use a powder to fill the gaps on busy days
Let the fortified snacks be exactly what they are, snacks.
Pair this approach with resistance training, and you've covered the basics, when done consistently.
References
1. Critchlow AJ, Hiam D, Williams R, Scott D, Lamon S. The role of estrogen in female skeletal muscle aging: a systematic review. Maturitas. 2023. doi:10.1016/j.maturitas.2023.107867. PMID: 37716136.
2. Smeuninx B, Greig CA, Breen L. Amount, Source and Pattern of Dietary Protein Intake Across the Adult Lifespan: A Cross Sectional Study. Frontiers in Nutrition. 2020;7:25. doi:10.3389/fnut.2020.00025.
3. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123. PMID: 32768415.
4. Groenendijk I, den Boeft L, van Loon LJC, de Groot LCPGM. High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis. Computational and Structural Biotechnology Journal. 2019;17:1101–1112. doi:10.1016/j.csbj.2019.07.005. PMID: 31462966.
5. Morin SN, Feldman S, Funnell L, et al. Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. CMAJ. 2023;195(39):E1333 E1348. doi:10.1503/cmaj.221647.
6. Bauer J, Biolo G, Cederholm T, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542–559. doi:10.1016/j.jamda.2013.05.021. PMID: 23867520.
7. Obasi AA, Gordon AL, Smith K, Collins JT, Phillips BE, Alqarni AG, Sun Y, Masud T, Gladman JRF. Effects of supplemental protein in older people: an overview of meta-analyses. Age and Ageing. 2025;54(12):afaf351. doi:10.1093/ageing/afaf351.
8. Morton RW, Murphy KT, McKellar SR, et al. 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. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608. PMID: 28698222.
9. Bickel CS, Cross JM, Bamman MM. Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1177–1187. doi:10.1249/MSS.0b013e318207c15d. PMID: 21131862.
10. Health Canada. Eat protein foods. Canada's Food Guide, Government of Canada. (Canadian government resource)
11. Christoforou A, Dachner N, Mendelson R, Tarasuk V. Front-of-package nutrition references are positively associated with food processing. Public Health Nutrition. 2018;21(1):58–67. doi:10.1017/S1368980017001057.
Samara is a Registered Dietitian and innovation leader who has spent her career turning food and nutrition science into products people love. As co-founder of Rosemore, she brings that expertise to evidence-based guidance, nourishing recipes and practical ways to support muscle, bone and healthy aging, helping women stay strong and keep doing more of what they love.
