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The More Protein, the Better?
This article from The New York Times critically evaluates the hype around high-protein diets circulating on social media, by fact-checking six prevalent claims. It examines whether most Americans are protein-deficient, how much protein is optimal for muscle building and aging, and whether more protein is always better.
Conclusion
No, more protein isn’t always better. Most Americans already consume more than the federal recommendation of 0.8 grams/kg of body weight daily. While certain groups — like athletes, older adults, or those losing weight — may benefit from moderately more protein, most people’s needs are met with the standard guideline. The science shows that while higher protein intake supports muscle growth and may help with fat loss, the benefits plateau beyond roughly twice the recommendation. Overemphasizing protein can crowd out other essential foods and may pose risks to kidney health, especially for those with undiagnosed chronic kidney disease. Experts advise a balanced approach: more protein is helpful for specific goals or groups, but moderation and dietary variety are still key.
Key points
🔍 Federal guidelines: 0.8g/kg/day is adequate for most, though active individuals may need up to twice that.
📊 Public behavior: 71% of U.S. adults are trying to eat more protein, up from 59% in 2022.
❌ Protein deficiency: Not widespread — most men and women already exceed federal recommendations.
🏋️♀️ Muscle growth: Extra protein helps with strength training, but benefits plateau beyond 1.5–2x the recommendation.
👵 Older adults: May benefit from ~25% more protein to counter age-related muscle loss, though results are mixed.
⚖️ Weight loss: High-protein diets aid in fat loss and muscle retention, but don’t always lead to greater total weight loss.
⚠️ Overconsumption risks: May reduce intake of other healthy foods and increase animal product consumption.
🧪 Kidney concerns: High protein can strain kidneys, especially in people with chronic kidney disease (often undiagnosed).
🥩 Protein sources: Whole foods (chicken, fish, tofu, beans) are preferable to processed bars or powders.
⚖️ Balance is key: Protein intake should fall within a “Goldilocks zone” — not too little, not too much.
Summary
More research is needed. Though evidence supports slightly higher protein for specific needs, universal high intake isn’t justified yet. Experts suggest a personalized, moderate approach.
Federal protein recommendations (0.8g/kg/day) are based on decades of data from diverse adult populations and aim to prevent deficiency and maintain lean tissue. Claims that they are outdated or based only on young men are false.
Most Americans exceed these guidelines, with men consuming over 55% and women over 35% more than recommended. Deficiency is rare, although some groups (like teenage girls, older adults, and dieting women) may fall short.
Protein needs increase with strength training. Research shows benefits in consuming up to 1.5–2x the federal recommendation for muscle gain, but beyond that, gains plateau and may not be worth the extra intake for most people.
Older adults may need more protein to reduce frailty and muscle loss. Some studies support this, while others show little to no effect. European guidelines advocate at least 25% more protein for those over 65.
Higher protein helps retain muscle during weight loss, especially important when cutting calories or using drugs like Ozempic. Short-term studies show high-protein diets can promote fat loss and reduce hunger.
Social media trends promote excess protein, often without context. Experts caution that excess protein could reduce intake of other nutrients and may not be beneficial long-term.
Processed protein sources — like powders and bars — are common but not always healthy. Experts recommend whole food protein sources for better nutritional value.
Kidney health can be affected by high-protein diets, particularly in people with chronic kidney disease — a condition many have but don’t know about.
Protein isn’t a miracle nutrient. Just as fats and carbs were once misunderstood, protein too is experiencing a hype cycle. Balanced, not excessive, consumption is healthiest.
FAQs
What is the recommended daily protein intake?
The U.S. federal guideline recommends 0.8 grams of protein per kilogram of body weight per day. For a 150-pound adult, that’s about 54 grams daily.
Do most Americans get enough protein?
Yes. Most men exceed the recommendation by over 55%, and women by over 35%. Protein deficiency is rare among the general population.
Should I eat more protein if I work out?
Yes, if you’re engaging in strength training, increasing protein to 1.2–1.6 g/kg/day can support muscle growth. But going much beyond this shows little added benefit.
Is it safe to eat triple the recommended protein?
Not for everyone. While athletes or those recovering from injury may benefit, most people don’t need that much. Excessive protein may stress kidneys, especially in those with chronic kidney disease.
Do older adults need more protein?
Possibly. Some evidence suggests that people over 65 benefit from at least 25% more protein than the standard recommendation to combat age-related muscle loss.
Can a high-protein diet help with weight loss?
Yes, short-term studies show that higher protein can help preserve muscle and reduce fat during dieting. But long-term effects are less consistent.
What are good sources of protein?
Whole foods like chicken, fish, tofu, beans, lentils, nuts, and eggs are excellent sources. These are generally better than processed protein powders or bars.
Is animal protein unhealthy?
Too much animal protein, especially processed or red meats, is linked to heart disease and shorter lifespan. Plant-based proteins are often healthier.
Can too much protein hurt your kidneys?
Yes, particularly if you have chronic kidney disease. About 1 in 7 adults in the U.S. has CKD, many undiagnosed, making excessive protein intake risky.
Is there a ‘perfect’ protein intake?
There’s no universal ideal. Your needs depend on age, activity level, health status, and goals. Experts suggest aiming for a balanced intake — not too much, not too little.
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1. Personalized Protein Planning
Use your weight to calculate protein needs based on goals:
- General health: 0.8g/kg/day
- Active lifestyle or strength training: 1.2–1.6g/kg/day
- Older adults or during weight loss: up to 1.5–2g/kg/day
Use a simple calculator or app to estimate your optimal daily intake.
2. Audit Your Protein Sources
Instead of just eating more protein, improve the quality of what you’re already consuming:
- Prioritize whole foods: chicken, fish, tofu, beans, eggs, lentils, quinoa
- Reduce dependence on ultra-processed bars, shakes, and powders
- Balance meals: ensure fruits, vegetables, and whole grains aren’t displaced by excess protein
3. Adjust Intake for Life Stages
- Teen girls and older adults: Monitor and possibly increase protein if appetite is low
- Post-surgery or illness recovery: Temporarily raise protein intake to support healing
- Vegetarians/vegans: Combine foods like rice and beans to get complete proteins
4. Optimize Muscle Gains Without Overdoing It
- If weightlifting or training regularly, distribute protein intake evenly across meals
- Combine protein-rich meals with resistance training for maximum muscle retention
- Avoid “protein loading” — stick to 20–30g per meal for efficient muscle synthesis
5. Protect Kidney Health
- If you have chronic kidney disease (CKD) or risk factors (diabetes, hypertension), get tested and consult a dietitian before increasing protein
- Watch for unnecessary overconsumption, especially if taking protein supplements
6. Guide Healthy Weight Loss
- When reducing calories, maintain or slightly increase protein to preserve muscle mass
- Aim for high-protein snacks (e.g., Greek yogurt, boiled eggs, hummus with veggies) to stay fuller longer
- Combine with twice-weekly strength training to maintain lean tissue
7. Make Smart Grocery Choices
- Don’t be swayed by every “high protein” label — read the ingredient list and nutrition facts
- Compare: Is a bar with 20g of protein worth the added sugar or cost, versus a hard-boiled egg?
8. Use Social Media Critically
- Be skeptical of influencers promoting extreme protein targets, especially if they sell products
- Look for credentials and cross-check claims with reputable health sources or registered dietitians
These applications help translate research into everyday habits, improving dietary quality, health outcomes, and long-term sustainability.