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Photo credit: Arby’s
For many of us, chicken nuggets were a staple of childhood. Today, they’re still a go-to for parents trying to keep picky children fed when schedules are tight. Arby’s recent launch of their limited-time steak nuggets feels like a natural offshoot of the convenience of chicken nuggets—if you can do it with chicken, why not with steak?
Convenience only tells part of the story, however. The real reason for this product launch should surprise no one at this point: Arby’s is the latest of a long line of companies to jump aboard the protein train. From coffee creamers to snack bars, protein has gone from a quiet nutritional hero to a mainstream marketing powerhouse.
The rise of protein in everyday eating
You’re not imagining it—protein is everywhere these days. We talk about it at the gym. Doctors repeatedly remind their GLP-1 patients to eat extra protein and nutritionists recommend it for satiety support. It’s called out on the packaging of every food product you buy. It’s in our coffee.
Protein has always been an essential part of a well-balanced, healthy diet, but it’s caught the viral trends wave—and now we’re all obsessed.
What protein does for the body
Protein isn’t undeserving of the attention it’s been getting. Protein is primarily known for the role it plays in muscle support and repair, but it plays a role in nearly every function of the body:
- Bone health: Contributes to bone density and structure
- Muscle growth and maintenance: Provides the amino acids necessary for muscle growth and repair
- Satiety and weight management: Helps you feel fuller for longer, reducing cravings and overeating
- Immune health: Essential for producing antibodies and immune cells
- Hormone production: Precursor for hormones, such as insulin and growth hormones, which regulate metabolism, blood sugar, and cell growth
- Blood sugar regulation: Slows the absorption of glucose from the bloodstream
Protein isn’t just important. It’s essential for life.
How much protein do you actually need?
If you’re listening to the chatter about protein, you might feel like you could never possibly eat enough of it. But the truth is, most people are already getting the minimum amount their body needs—and more isn’t always better.
In general, about 20–35% of your daily calories should come from protein. So if you’re consuming 2,000 calories a day, that’s 400–700 calories, or 100–175 grams of protein, per day.
People in the following groups may need more than the daily recommended amount of protein:
- Athletes and people who exercise regularly. Protein provides the amino acids necessary to build and repair muscle tissue. If you’re an active adult, you’ll need a bit more protein to support muscle growth and to reduce muscle soreness and fatigue.
- Pregnant mothers. Protein is vital for fetal growth and development. It also supports the mother’s tissue growth throughout pregnancy.
- People on a GLP-1 medication. Rapid weight loss can also lead to muscle loss. Protein intake can help the body maintain muscle mass. It also supports satiety and can help keep cravings at bay, which is important for anyone on a GLP-1 weight-loss medication.
- Adults over age 40. Muscle mass loss starts to occur in your 40s. This means that to maintain normal-to-you muscle mass, you’ll need to eat a little more protein than you’re used to.
Everyone’s ideal protein amount will be a little different, depending on lifestyle, age, gender, health goals, and nutritional needs. If you ever have questions about how much protein you should be eating, consult with a doctor or dietitian.
Why a protein-focused diet is a good thing
Protein is one of the three essential macronutrients—alongside carbohydrates and fats—our bodies need to function, and it’s central to long-term health. With more people demanding healthy protein options, bite-sized snacks (like Arby’s Steak Nuggets) will be easier to find, maybe even replacing the high-sugar, high-fat options we’ve turned to in the past.
The important thing to remember is balance. An excessive amount of protein is no better than not enough. The protein train is not a bad train to be on, as long as healthy fats, complex carbs, and fiber are on board as well (and the simple carbs and unhealthy fats are mostly left at the station).
Tip: When searching for high-protein snacks and foods, use the 10:1 protein rule. For every 10 calories in a food, it should include at least 1 gram of protein. To determine if a food is a good choice, multiply the grams of protein by 10. If the total calories are below that number, you’re good to go! (Hint: Shed’s Clear Protein Hydration passes this test.)
The takeaway
Arby’s Steak Nuggets might sound like just another marketing play, but they also shine a light on where food culture is headed: nutrient-dense, convenient foods. Whether that means steak bites or protein shakes, protein is one of the star players helping people make better health decisions without spending extra hours in the kitchen.
FAQs
Can you eat too much protein?
Yes. Extremely high protein intake (especially from supplements or excessive amounts of red meat) can cause health issues and may even displace other essential nutrients. Moderation is key.
What are the best sources of lean protein?
Chicken, fish, turkey, tofu, beans, lentils, eggs, and Greek yogurt are all great protein sources. Plant-based sources like beans, hummus, and pita are also rich in protein. Getting your protein from a variety of foods is best, as this helps ensure you’re getting the other nutrients you need, too.
How does protein affect metabolism?
Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it. This makes it a powerful tool for maintaining or boosting your metabolic rate, which helps with weight management.
Does it matter when I eat protein?
Yes. Spreading protein intake throughout the day supports muscle protein synthesis more effectively than eating it all at once. To support muscle recovery after a workout, it’s best to consume protein within 30 minutes of exercising.
This content has been reviewed by a licensed dietitian for educational purposes. It is not a substitute for medical advice.
