Why Most People Aren't Getting Enough Protein (And What to Do About It)
Protein is the most talked-about macronutrient — and somehow still the most under-consumed one.
Despite decades of nutrition messaging, most Canadians are falling short of the protein they need to maintain muscle, support metabolism, recover from exercise, and simply feel good day to day. Here's why that happens, and what you can do about it.
How Much Protein Do You Actually Need?
The standard recommendation in Canada is 0.8g of protein per kilogram of body weight — but that number was set as a minimum to prevent deficiency, not an optimal target for active adults. Most nutrition researchers now suggest 1.2–2.0g per kilogram for people who exercise regularly, are over 50, or are trying to maintain or build muscle.
For a 70kg adult, that's anywhere from 84g to 140g of protein per day. Most people are getting far less.
Why the Gap Exists
- Portion sizes are smaller than we think. A typical chicken breast has about 25–30g of protein. You'd need 3–4 of those to hit a meaningful daily target.
- Snacks and convenience foods are protein-poor. Crackers, granola bars, and most packaged foods are carb-heavy and protein-light.
- Plant proteins are often incomplete. Unless carefully combined, plant-based sources miss key essential amino acids — particularly leucine, which triggers muscle protein synthesis.
- We eat less as we age. Appetite naturally decreases with age, but protein needs stay the same or increase — making deficiency more common in adults over 50.
What Happens When You Don't Get Enough
Chronic low protein intake is associated with muscle loss (sarcopenia), slower recovery from injury or illness, poor immune function, blood sugar instability, and increased hunger and cravings. It's a slow drain — not a dramatic deficiency — which is why most people don't notice it until the effects compound.
The Easiest Fix: Real Food, Planned Ahead
The simplest way to hit your protein targets consistently is to keep high-quality protein in your freezer and make it easy to reach for. Grass-fed beef, organic chicken, wild game, and bone broth are all dense, complete protein sources that work across dozens of meals.
At HOTRO.ca, our bundles are designed exactly for this — a week or month of protein, sourced from BC farms, ready to cook. No guessing, no last-minute grocery runs.
Bone Broth Counts Too
A cup of HOTRO.ca bone broth contains 9–12g of protein in the form of collagen peptides and gelatin — bioavailable, gut-friendly, and easy to add to any meal or drink on its own. It's not a replacement for whole protein, but it's a meaningful daily addition.
The Bottom Line
If you're tired, losing muscle, craving carbs, or recovering slowly — protein is often the first place to look. Start by tracking your intake for a few days. Most people are surprised by how far short they fall.
Stock your freezer. Plan your meals. Make protein the easy choice.