Update
CHANGE YOUR FLAVORS
For decades, nutrition guidance followed a familiar formula. Emphasize grains, limit fat, and treat protein as just one part of the play. The newly released Dietary Guidelines for Americans 2025-2030 signal a meaningful shift. Protein is no longer a side note. It is now positioned as a foundational priority at every meal.(1)
This update reflects what research has been showing for years. Protein plays a central role in performance, recovery and metabolic health, and healthy aging, with dairy protein in particular recognized for its nutrient density and amino acid profile.(2,3,6) The latest food pyramid reinforces the idea that quality, timing, and individual needs matter more than rigid rules.
Here is what the new food pyramid means, and why dairy based protein fits squarely into this updated approach.
One of the clearest messages in the new food pyramid is the call the prioritize high-quality protein foods at every meal.(1) The guidelines recommend a daily protein intake range of 1.2 to 1.6 grams per kilogram of body weight, adjusted based on activity level, age and overall energy needs.(1)
This is a notable increase from older minimum intake recommendations that were designed primarily to prevent deficiency. Research now shows that higher protein intakes betters support muscle maintenance, recovery and physical function, especially for active individuals and aging populations.(2)
Importantly, the guidance places greater emphasis on protein quality. Complete protein sources that provide all essential amino acids are highlighted as key contributors to a healthy dietary pattern. Notably, dairy protein is given distinct recognition in this update. Unlike previous guidance that often grouped dairy and soy together, the new recommendations spotlight dairy on its own.
The updated guidelines give dairy a more defined role than in previous versions, recognizing it as a nutrient dense source of high-quality protein, vitamins and minerals.(1)
From a scientific standpoint. this makes sense. Dairy proteins, such as whey, contain all nine essential amino acids and are particularly high in leucine, the amino acid responsible for stimulating muscle protein synthesis (muscle recovery).(3) Research consistently shows that whey protein supports lean muscle mass, recovery, and performance when consumed as part of an active lifestyle.(4)
Digestibility also matters. Whey protein is easily absorbed and efficiently used by the body which is why it is frequently studied and recommended in sports nutrition and healthy aging research.
For older adults, nutrient density becomes even more important. Age related changes reduce the body's efficiency at using protein, which is why higher quality proteins and slightly larger per meal doses are often needed to support muscle maintenance.(6)
The new food pyramid aligns with this science by reinforcing dairy protein as a reliable, efficient option across the lifespan.
Another major theme of the updated guidelines in personalization. Calorie and nutrient needs are no longer framed as fixed targets. Instead, they are influenced by age, sex, body size, and physical activity.(1)
This mirrors what research has shown in protein science. There is no single intake that works for everyone. Protein needs shift based on training intensity, recovery demands and life stage.(2,3,4)
Every distribution matters. Studies show that spreading protein intake across the day supports higher rates of muscle protein synthesis compared to consuming most protein in a single meal.(7) This reinforces the idea that how and when protein is consumed can be just as important as total daily intake.
That is why using a scienced-backed protein calculator can be helpful, translating individualized research into practical guidance based on factors like age, activity level and training demands.
The updated food pyramid places renewed emphasis on hydration, prioritizing water and unsweetened beverages while discouraging sugar sweetened drinks.(1) At the same time, guidelines recognize that hydration is not just about fluid alone.
Electrolytes, including sodium, play a critical role in hydration and performance, particularly for active individuals who lose minerals through sweat. The guidance acknowledge that sodium and carbohydrates can serve functional purposed when used intentionally to support fluid balance and replace losses during physical activity.(1,8,9) This distinction matters, especially for athletes and those training in hot or demanding conditions.
The updated recommendations also discourage the consumption of artificial sweeteners, flavors and preservatives.(1) This aligns with a growing demand for simpler ingredient lists and products designed with intention rather than excess. It is also why Ascent products are formulated without artificial flavors, sweeteners, colors or preservatives, prioritizing clean, minimal ingredients that support performance and everyday nutrition.
The 2025-2030 food pyramid confirms what science driven nutrition has been pointing to for years. Protein is essential, but not all protein is created equal. High-quality dairy protein., including whey protein, stands our for its nutrient density, digestibility and complete amino acid profile. Individual needs should guide intake, not rigid rules.
As nutrition guidance continues to evolve, the focus is becoming clearer. Supporting performance, recovery and long term health starts with choosing nutrient dense dairy protein like whey, spacing protein intake throughout the day, and aligning nutrition choices with your lifestyle and activity demands. Ascent products are designed to make that daily consistency simple with clean ingredients and high-quality whey protein you can trust.
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2025). Dietary Guidelines for Americans, 2025–2030.
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251–1265. https://doi.org/10.1039/C5FO01530H
Devries, M. C., & Phillips, S. M. (2015). Supplemental protein in support of muscle mass and health: Advantage whey. Journal of Food Science, 80(S1), A8–A15. https://doi.org/10.1111/1750-3841.12802
Arentson-Lantz, E. J., & Kilroe, S. (2021). Practical applications of whey protein in supporting skeletal muscle maintenance, recovery, and reconditioning. Journal of Animal Science, 99(4), skab060. https://doi.org/10.1093/jas/skab060
Volek, J. S., Volk, B. M., Gómez, A. L., et al. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122–135. https://doi.org/10.1080/07315724.2013.793580
Churchward-Venne, T. A., et al. (2016). What is the optimal amount of protein to support post exercise skeletal muscle reconditioning in the older adult. Sports Medicine, 46(9), 1205–1217. https://doi.org/10.1007/s40279-016-0548-z
Mamerow, M. M., Mettler, J. A., English, K. L., et al. (2014). Dietary protein distribution positively influences 24 hour muscle protein synthesis in healthy adults. The Journal of Nutrition, 144(6), 876–880. https://doi.org/10.3945/jn.113.185280
Heer, M., Titze, J., Smith, S.M., Baecker, N. (2015). Fluid and Electrolyte Metabolism. In: Nutrition Physiology and Metabolism in Spaceflight and Analog Studies. SpringerBriefs in Space Life Sciences. Springer, Cham. https://doi.org/10.1007/978-3-319-18521-7_4
Wright, E. M., Loo, D. D., & Hirayama, B. A. (2011). Biology of human sodium glucose transporters. Physiological reviews, 91(2), 733–794. https://doi.org/10.1152/physrev.00055.2009