{"id":890162,"date":"2026-10-22T00:46:14","date_gmt":"2026-10-22T00:46:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/890162\/"},"modified":"2026-10-22T00:46:14","modified_gmt":"2026-10-22T00:46:14","slug":"protein-isnt-everything-ohio-state-nutrition-specialists-break-down-common-fitness-nutrition-mistakes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/890162\/","title":{"rendered":"Protein isn\u2019t everything: Ohio State nutrition specialists break down common fitness nutrition mistakes"},"content":{"rendered":"

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High-protein Pop-Tarts are displayed on store shelves as food brands introduce protein-packed versions of popular snacks. Credit: Faith Schneider | Arts & Life Photo Editor.<\/p>\n

As protein shakes, high-protein snacks and supplements continue to gain popularity, Ohio State nutrition specialists are encouraging students to look beyond protein when fueling their fitness goals.<\/p>\n

Students looking to build muscle often focus on increasing their protein intake while overlooking carbohydrates, but experts said this emphasis can come at the expense of a balanced diet. Instead of following fitness trends seen online, specialists emphasized the importance of fueling workouts with consistent eating habits and nutrition plans tailored to individual fitness goals.<\/p>\n

\u201cI think one of the most common nutrition mistakes that I see is that you\u2019re going too high in protein,\u201d said Siobhan McAllister, a graduate student in performance nutrition and dietetics.<\/p>\n

The emphasis on protein has extended beyond fitness supplements and into everyday foods and beverages, with brands ranging from Doritos to Eggo introducing high-protein versions of their products and Starbucks promoting protein-enhanced drinks, according to prior Lantern reporting<\/a>.<\/p>\n

McAllister said the growing popularity of high-protein foods has led some students to prioritize protein above all other nutrients which are equally as important for exercise performance and recovery time.<\/p>\n

Joshua Spinner, a graduate student in performance nutrition and dietetics, said supplements can often become problematic when students view them as shortcuts to fitness goals rather than additions to a pre-established balanced diet.<\/p>\n

\u201cYou really can\u2019t supplement a bad diet,\u201d Spinner said.<\/p>\n

Supplements should be used to address specific gaps in a person\u2019s diet, rather than to replace healthy eating habits all together, Spinner said. Students often gravitate toward protein powders without first prioritizing whole foods as their primary sources of nutrition.<\/p>\n

Spinner said carbohydrates serve as the body\u2019s primary fuel source, and play an important role in supporting exercise, though individual needs are dependent on fitness goals and activity levels.<\/p>\n

Comparing carbohydrates to a gas tank, McAllister said they provide the energy that muscles need to perform well during exercise.\u00a0<\/p>\n

\u201cCarbohydrates basically supply direct energy for your muscles,\u201d McAllister said.<\/p>\n

Spinner said post-workout recovery should incorporate carbohydrates. He recommended pairing approximately 20 grams of protein with carbohydrates, and said nutrition professionals often recommend a three-to-one ratio of carbohydrates to protein after a workout.<\/p>\n

Beyond choosing the right nutrients, McAllister said students looking to build muscle should prioritize eating consistent and balanced meals throughout the day.<\/p>\n

Spinner said busy schedules can make healthy eating difficult for college students, as moving between classes, work and extracurricular activities often leaves students little time to think about nutrition. To help maintain consistent eating habits, he recommended carrying portable snacks and aiming to eat every three to four hours when possible.<\/p>\n

Liz Weinandy, an instructor of practice in dietetics and nutrition in the School of Health and Rehabilitation Sciences, said students often become so focused on protein that they forget to consider overall diet quality.<\/p>\n

\u201cWhen people start to prioritize protein, right, it\u2019s the meat, the eggs [and] the protein powders, and then they\u2019re not thinking about hitting all of the food groups,\u201d Weinandy said.<\/p>\n

Weinandy said students should prioritize fruits, vegetables and whole grains to maintain a balanced diet.<\/p>\n

Social media can further complicate nutrition decisions, Spinner said.<\/p>\n

Spinner said students should be cautious of nutrition content that makes dramatic claims or promises quick results. McAllister said advice based entirely on personal experiences often lacks scientific evidence.<\/p>\n

Weinandy said students should also be wary of influencers promoting nutritional products.<\/p>\n

\u201cIf anyone\u2019s trying to sell supplements, that should also be a red flag,\u201d Weinandy said.<\/p>\n

McAllister, Spinner and Weinandy emphasized that nutrition recommendations are highly individualized, depending on goals, exercise habits and overall diet.<\/p>\n

For students who exercise regularly but aren\u2019t seeing their desired results, McAllister recommended consulting a registered dietitian.<\/p>\n

\u201cStudents should always check with their healthcare provider before adding really anything, any supplements or maybe caffeine or anything like that to their diet,\u201d Weinandy said.<\/p>\n

Rather than relying on shortcuts, Spinner said students should prioritize a balanced nutritional foundation.<\/p>\n

\u201cKeep the main thing the main thing,\u201d Spinner said. \u201cMaking sure our plate has protein, carbs, some healthy fats in there and then all the colors of the rainbow.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"\u00a0 High-protein Pop-Tarts are displayed on store shelves as food brands introduce protein-packed versions of popular snacks. Credit:…\n","protected":false},"author":2,"featured_media":890163,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[373206,57242,373215,373218,373203,337,373213,373210,373204,59340,97,373209,7956,373221,358272,373208,325252,373212,373219,373201,373220,373200,373211,373207,373205,144075,373202,373217,373214,40393,373216,5115],"class_list":["post-890162","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-balanced-diet-for-muscle-building","tag-balanced-nutrition","tag-carbohydrates-and-muscle-growth","tag-college-student-fitness","tag-common-nutrition-mistakes","tag-fitness","tag-fitness-influencers-and-nutrition","tag-fitness-nutrition-misconceptions","tag-fitness-nutrition-tips","tag-fitness-supplements","tag-health","tag-healthy-eating-for-athletes","tag-healthy-eating-habits","tag-healthy-fitness-habits","tag-muscle-building-nutrition","tag-nutrition-advice-for-college-students","tag-nutrition-and-exercise","tag-nutrition-misinformation-on-social-media","tag-nutrition-myths","tag-ohio-state-fitness-nutrition","tag-ohio-state-health-and-wellness","tag-ohio-state-nutrition-experts","tag-ohio-state-nutrition-specialists","tag-ohio-state-student-wellness","tag-protein-and-muscle-growth","tag-protein-consumption","tag-protein-intake-for-college-students","tag-protein-intake-mistakes","tag-protein-shakes-and-supplements","tag-protein-supplements","tag-registered-dietitian-advice","tag-sports-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/890162","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=890162"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/890162\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/890163"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=890162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=890162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=890162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}