Gaby
There’s a wealth of information about the benefits of protein. It provides essential amino acids, helps repair our cells, supports the cardiovascular and immune systems, boosts cognitive function, and supplies energy. And that’s just the beginning.
In recent years, food companies have quadrupled the number of high-protein products on the market. What’s driving this trend?
The fact is, protein sells. Unfortunately, the food industry’s push to add protein to more products isn’t a public-health initiative. The result is that we’re consuming far too much of this nutrient.
How Much Protein Do We Need?
“Our muscles rapidly renew their tissues. Every 60 days, all the proteins in our muscles break down and are rebuilt,” says Graham Close, a professor of human physiology at Liverpool John Moores University in the UK.
Close adds, “Protein is crucial for our immune cells, skin, enzymes—an enormous number of processes.” So a protein deficiency shows up quickly once we stop getting enough.
Foods rich in protein include cheese, fish, meat, eggs, and legumes. The World Health Organization recommends that healthy adults consume 0.8 grams of protein per kilogram of body weight each day. That means a person weighing 80 kg needs about 64 grams of protein daily (roughly equivalent to two chicken breasts).
Meanwhile, the average man or woman consumes about 81 grams of protein a day. That’s nearly 20 percent more than the recommended amount, according to BBC Science Focus.
However, some groups need more protein. For instance, people over 65 should increase their daily intake to 1.2–2 grams per kilogram of body weight to help maintain muscle mass. As we age, we inevitably lose muscle, which can lead to reduced mobility and a lower quality of life, says Dr. Oliver Vitard from King’s College London.
What Happens to Excess Protein in the Body?
So what happens when we eat too much protein? Until recently, there wasn’t strong evidence that too much protein caused major problems. Now researchers are raising concerns: most people are eating more protein than they need, and that can lead to weight gain.
The reality is that excess protein we don’t use can be converted to and stored as fat.
The Source Matters
“While there’s no specific link between overall protein intake and premature death, higher consumption of animal protein is associated with increased mortality. In contrast, plant protein is linked to lower risk,” explains Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.
Willett says animal foods tend to be higher in saturated fat and cholesterol, while plant foods contain more unsaturated fats, fiber, and beneficial phytochemicals like flavonoids.
Researchers warn that adopting a “full paleo” lifestyle and increasing red meat consumption will probably raise the risk of cardiovascular disease and shorten lifespan. Conversely, studies show that plant protein can be just as nutritious.
Authors of a large 2021 study found little difference between animal and plant proteins when it came to muscle strength or lean body mass.
“When it comes to building muscle and supporting the immune system, it ultimately doesn’t matter where your protein comes from,” says Close. He recommends nuts, beans, soy products, and whole grains as good plant protein sources, while stressing the value of getting protein from a variety of foods, including fish, poultry, and dairy.
What About Protein Supplements?
Today the market is flooded with protein bars and supplements promising big boosts of “muscle fuel.” But don’t get carried away.
“I would prefer people get their protein from whole foods,” says Close. He points out that many protein bars are ultra-processed and high in calories, which increases the risk of weight gain.
“You don’t have to avoid bars and shakes if they’re made from healthy plant ingredients and not loaded with sugar,” adds Close. Sometimes they’re useful—during a long bike ride, for example.
