Dietary strategies to increase protein intake
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Strategies for Increasing Protein Intake: Dietary Advice and Distribution
Research shows that providing personalized dietary advice is effective in increasing protein intake among older adults. Two main strategies have been tested: distributing protein evenly across meals (“even” strategy) and concentrating a higher amount in one meal (“peak” strategy). Both approaches significantly increased daily protein intake, with participants finding the advice clear and easy to follow. Most were willing to continue these strategies after the intervention period, indicating good acceptability and feasibility for long-term use .
Protein-Enriched Foods and Familiar Products
Introducing protein-enriched versions of familiar foods and drinks, such as bread, soups, and juices, has been shown to help institutionalized elderly individuals increase their protein intake. This approach is comparable in effectiveness to standard oral nutritional supplements and can help more people reach recommended protein targets without significantly changing their overall energy or macronutrient intake .
Digital and Personalized Counseling
Digitally supported dietary counseling, which combines face-to-face and online sessions, has proven effective in increasing protein intake in older adults. This method led to a 32% increase in protein intake at six months, with sustained improvements at one year. The increase was mainly achieved by consuming more animal-based protein sources, especially dairy, and by improving protein intake at breakfast and lunch . Personalized dietary advice also successfully raised protein intake to recommended levels without negatively affecting appetite or gut microbiota .
Protein Source Considerations: Animal vs. Plant-Based
Most interventions that increased protein intake did so primarily through animal-based foods, such as dairy, meat, and fish 46. However, there is growing recognition of the need to include more sustainable plant-based protein sources. While animal proteins are effective for muscle maintenance, plant-based proteins can also support muscle health if consumed in sufficient quantity and quality. A balanced approach that includes both animal and plant proteins is recommended for sustainability and nutritional adequacy 79.
Timing and Distribution of Protein Intake
Distributing protein intake evenly throughout the day or ensuring at least one meal contains a high amount of protein are both effective strategies. Even distribution helps maintain muscle protein synthesis, while a “peak” meal can ensure at least one significant anabolic stimulus daily. Both methods are practical and well-received by older adults 16.
Protein Intake and Physical Function
Increasing protein intake to at least 1.2 g/kg body weight per day, especially when combined with resistance training, can improve physical function, such as walking speed and leg strength, in older adults. These strategies are also considered cost-effective from a societal perspective 58. In younger adults, higher protein intake during energy deficits combined with exercise promotes greater lean mass gain and fat loss .
Environmental Impact of Increased Protein Intake
Raising protein intake, especially through animal-based sources, can increase the environmental impact of the diet, including higher greenhouse gas emissions and land use. Including more plant-based and protein-enriched foods can help mitigate these effects while still supporting higher protein intake 479.
Conclusion
Effective dietary strategies to increase protein intake include personalized advice, protein-enriched familiar foods, digital counseling, and careful distribution of protein across meals. While animal-based proteins are commonly used, incorporating more plant-based sources is important for sustainability. These approaches are practical, well-accepted, and can improve physical function, especially in older adults.
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