Understanding the Protein Craze: Balancing Trendy Diets with Healthy Nutrition

Social Media’s Impact on Diets and Health Trends:

Protein has become a trending topic both on social media and in real life, with influencers pushing high-protein recipes and food brands emphasizing the protein content of their products. Stephanie Parker, a nutritionist and adjunct professor at BYU, has noticed the surge in protein’s popularity in recent years.

“It’s become the latest food trend, especially with social media and marketers promoting how much protein their products contain,” Parker said.

Gen Z influencers are leading the charge, posting videos showing how to add protein to everyday meals, including “sweet treats” like cookie dough (TikTok/@emmabfitnhealthy). However, Parker observes that people are adding protein to recipes that don’t necessarily need it, which she finds a bit excessive.

“It feels a little silly because it takes away from the enjoyment of simply eating the treats as they are,” she explained.

This obsession with protein isn’t just limited to the social media space. Food manufacturers are capitalizing on the trend, labeling products with buzzwords like “high protein” and “protein-packed” to attract health-conscious consumers. From protein-infused snacks to protein powders, there’s no shortage of options flooding the market. However, some nutritionists worry that the focus on protein could overshadow other essential nutrients that are just as important for overall health.

The rise of this protein “fad” is closely tied to the current gym culture among Gen Z. Isaac Vance, a local gym employee in Orem working toward his personal trainer certification, attributes this trend to social media’s influence on what’s popular.

“It’s a social media-driven thing. Social media picks up on what’s trending, and right now, going to the gym is a big trend,” Vance said.

For many young people, gym culture and social media intersect. Influencers and celebrities alike have embraced workout routines and diets focused on building muscle and strength, making protein an essential part of the narrative. Instagram, TikTok, and YouTube are filled with videos showcasing workout plans and “protein hacks” to get leaner or bulk up.

Jonah Ho, a former competitive swimmer working toward joining the BYU swim team, also recognizes the importance of food and proper nutrition in his athletic journey. For Ho, protein is just one part of his diet. While he doesn’t focus entirely on protein, he still values understanding its role in muscle growth and overall health.

“For me, it’s a fun psychological effect,” Ho said, reflecting on the awareness of his protein intake.

Protein is vital for muscle growth and helping the body feel full, making it popular among those looking to lose weight or gain muscle. Vance, who actively participates in gym culture, emphasizes that proper protein intake naturally supports muscle development.

“I do get my protein, and if you saturate your body with enough protein, muscle growth naturally happens,” Vance explained.

However, while protein is important, it’s essential to understand that it’s just one piece of the puzzle. Ho, for instance, follows a more balanced approach to nutrition. As a swimmer, his body requires endurance fuel, and his diet reflects that, focusing on a mix of carbohydrates, healthy fats, and proteins. The misconception that protein should be prioritized over other macronutrients can often lead to an imbalanced diet.

During his mission in France, Ho was surrounded by others who prioritized protein intake to maintain their fitness. He described how fellow missionaries would eat “six small meals a day instead of three” to keep protein synthesizing in their bodies continuously.

While high-protein meals are gaining traction on fitness and nutrition platforms, Parker doesn’t think this is inherently harmful. However, she cautions that some people may overdo it by focusing too much on protein while neglecting other essential nutrients.

“People don’t realize they might be consuming more protein than necessary, which can lead to deficiencies in other areas,” Parker warned.

Excessive protein intake can result in several issues, including kidney strain, digestive discomfort, and nutrient imbalances. It’s important to remember that while protein is vital, a balanced diet is the key to optimal health.

Young adults, especially college students, are a primary target for protein-centric diets, often turning to social media for nutrition advice. Parker sees the enthusiasm for health and wellness as positive but stresses the importance of accurate information.

“I think it’s great that college students are looking to eat healthy and feel their best, but they need to be cautious about where they get their information,” Parker advised.

Parker also points out that college-aged individuals are especially susceptible to trends because they are navigating a critical period of independence, learning to make their own food choices, and balancing academic, social, and health priorities. Without reliable guidance, they might fall victim to misinformation or extreme diets that could do more harm than good.

Vance, who is entrenched in the gym culture, understands the appeal of a high-protein diet but also believes it’s essential to consume protein wisely.

“I don’t think it’s wrong; I just think you need to be careful,” Vance said, recommending natural protein sources like chicken and eggs over processed, sugar-laden protein bars.

Processed protein foods, such as protein bars, shakes, and snacks, are often loaded with added sugars, artificial flavors, and preservatives, which can negate some of their health benefits. Vance and other nutrition experts recommend relying on whole foods like lean meats, eggs, dairy, and plant-based protein sources to ensure a healthier diet.

Parker echoes this sentiment, urging a focus on quality over quantity when it comes to protein intake. For her, balance is key to ensuring a well-rounded diet that doesn’t miss out on other vital nutrients.

“Instead of focusing on how much protein you can pack into your day, aim for balance by incorporating protein into each meal along with healthy fats and carbohydrates,” Parker recommended.

She also suggests that individuals experiment with different protein sources, both animal and plant-based, to diversify their nutrient intake. By including a variety of protein-rich foods, individuals can benefit from the unique micronutrients, fiber, and healthy fats that come with each source.

Nutrition is highly individualized, and while the protein craze isn’t necessarily negative, it can only be truly beneficial when understood and applied correctly. It’s essential for individuals to understand their unique nutritional needs, whether they are looking to build muscle, lose weight, or simply maintain overall health.

“With nutrition, there’s always nuance. There are positive aspects, but some people take it too far,” Parker concluded.

By adopting a balanced and informed approach to protein intake, individuals can make the most out of this popular trend without compromising their overall health and well-being.