 A Q&A with Margaret Dahl, MS, RD, CSSD, LD Protein has become the wellness industry’s favorite buzzword. It’s in cereal. In coffee. In dessert. In snacks that didn’t ask to be improved. At TruFit Evanston, we’re less interested in trends and more interested in what actually supports strength, mobility, and independence — especially for adults 45+ who are resistance training a few times a week and living full, complex lives. So we asked Advanced Clinical Dietician Margaret Dahl to help us cut through the noise. What’s the difference between the old dietary guidelines and now?The previous Dietary Guidelines for Americans (2020–2025) recommended 0.8–1.0g/kg bodyweight. That amount was primarily designed to maintain basic physiological function (homeostasis) and did not account for athletic activity or the importance of preserving muscle mass with aging. The updated guidelines (2025/2026–2030) now recommend 1.4–1.6g/kg bodyweight, reflecting increased protein needs for maintaining muscle mass as we age. One notable change is a broader recommendation to include more red meat and meat products as protein sources. While meat is a high-quality source of protein, relying on it exclusively can mean missing opportunities for fiber and other micronutrients that come from plant-based proteins. It also requires attention to saturated fat intake. Variety matters. Including protein from meat, eggs, dairy, beans, lentils, soy, and grains helps create a stronger overall nutrient profile. What is “adequate” protein for a normal person vs. the influencer?“Adequate is relative,” Margaret says. Protein needs depend on body weight, age, activity level, and personal goals. What isn’t universally appropriate is the popular recommendation of 1 gram per pound of bodyweight. For most people, that’s more than necessary — and can even push someone into a calorie surplus when that’s not what they’re trying to achieve. For adults who resistance train a few hours per week and otherwise live typical, moderately active lives, Margaret suggests a practical starting point: 30 grams of protein per meal 15 grams per snack For many adults, that works out to roughly 90 grams per day, without tracking or logging every bite. To give context, 30 grams looks like:
Snacks around 15 grams might include:
Protein also adds up throughout the day from foods like quinoa, cheese, milk, hummus, and peanut butter — so rounding is okay. It doesn’t need to be exact to be effective. Food vs. supplements?People choose different protein sources for many reasons — vegetarianism, allergies, cost, preference, convenience. Getting protein from a variety of whole foods provides:
The protein itself in supplements is not inherently “worse” than food-based protein. However, food options bring more to the table nutritionally. Protein supplements can be helpful for individuals with higher calorie and protein needs or specific training goals. But most of the general population does not need protein powders or protein-fortified foods to meet their needs. It’s also worth noting:
If someone is concerned about meeting protein needs through food, a registered dietician can help personalize a plan that fits their taste preferences and lifestyle. Was there ever a war on protein? like, Who won?“There was never a war on protein,” Margaret says. “It’s in everything now. Protein won.” In all seriousness, framing nutrition as a battle between nutrients doesn’t make people healthier. The current protein boom is largely driven by marketing. Adding protein to ultra-processed foods doesn’t automatically improve overall diet quality. Nutrition is bigger than a single macronutrient. The Bottom Line for Strength Training AdultsFor adults resistance training 2–3 times per week:
At TruFit Evanston, we believe strength is built through consistency — in training and in nourishment. No extremes required. If you’re unsure whether you’re getting enough protein, or you feel overwhelmed by conflicting advice, you’re not alone. Start simple. Build from there. And keep showing up. That’s where real strength lives. And if you're looking for some of the best sources for protein in real foods, look no further: TruFit is happy to announce its new collaboration with Happy Life Ranch located in Beecher, IL!  Here are some reasons we knew it would be a great fit for us:
Who They Are: Happy Life Ranch is a family-operated, Illinois-based ranch dedicated to raising food the right way — with integrity, transparency, and care for both animals and land. Real Food, Raised Right: All meats are pasture-raised without hormones, antibiotics, soy, corn or shortcuts. Animals are raised humanely, outdoors, and fed non-GMO diets that support natural growth and health. Nutrition That Supports Strength & Reco- very: Happy Life Ranch provides nutrient-dense beef, pork, lamb, chicken, turkey, eggs, and select dairy — food that supports muscle recovery, sustained energy, and overall well-being. No Buzzwords — Just Standards: This isn’t trendy food or “clean eating hype.” It’s old-fashioned, honest farming focused on quality, soil health, and animal welfare. Aligned with Sustainable Health: Just like TruFit’s approach to training, Happy Life Ranch emphasizes consistency over extremes — food choices people can realistically maintain long term. From Pasture to Plate Transparency: Customers know exactly where their food comes from, how it’s raised, and who raised it. No mystery, no middlemen. Chris has been lucky enough to visit! Community-Centered Values: Happy Life Ranch works closely with local families, schools, and businesses to reconnect people with their food and support resilient local systems. Convenience Without Compromise: Clients can order online and pick up locally at TruFit every other Wednesday — making high-quality food easy to access without sacrificing standards.
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