The protein boom – do we really need that much protein?
Protein has become the new superstar of the nutrition world. There are protein breads, protein puddings, protein chips, protein bars, and even coffee with extra protein. But in the midst of the protein hunt, a fairly simple question has become unnecessarily complicated: How much protein do we really need?
I've been talking about protein for years, long before every food package started screaming "HIGH PROTEIN." And let me say this straight: Protein is important. Very important.
It helps us build and maintain muscle, recover from exercise, and stay full. As we age, it also becomes increasingly important to counteract the gradual loss of muscle mass.
But that doesn't mean more is always better.
And it definitely doesn't mean that a cookie automatically becomes healthy just because someone has added ten grams of protein.
Here are five common misconceptions about protein.
Myth 1: The more protein, the better
This is perhaps the most common misconception. If 100 grams of protein is good, but 200 grams must be twice as good, right? No. The body doesn't really work that way. Protein is necessary for muscle protein synthesis, among other things, but once the need is met, the extra benefit diminishes.
A large meta-analysis of strength training studies found that the average additional effect on lean mass leveled off at around 1.6 grams of protein per kilogram of body weight per day . This does not mean that 1.6 grams is some magic limit. A person who is training very hard, is in a calorie deficit, or has specific goals may have reason to go higher. In some situations, levels around 2 - 2.2 grams per kilogram or more are used.
But for the average exerciser, there is rarely any reason to chase extreme amounts. The goal is not maximum protein. The goal is enough protein.
Myth 2: Anything with a lot of protein is healthy
I think this is especially important in today's protein boom. The food industry has understood that the word protein sells. That's why we get protein chips, protein cakes, protein waffles, protein chocolate and a host of other products. But add protein to an ultra-processed product and it doesn't automatically become healthy.
Look at the whole food . How much protein are you getting? But also: How much energy does the product contain?
How much sugar and fat? How full do you feel? What else do you get besides protein?
Eggs provide protein along with a range of micronutrients. Fatty fish provide protein along with omega-3, among other things. Quark and yogurt can provide protein and calcium. Legumes provide protein along with fiber and other nutrients.
A protein bar is still a bar, even if it says PROTEIN in big letters on the packaging.
Myth 3: Animal and vegetable protein are exactly the same thing
A little nuance is needed here. Animal protein sources such as eggs, fish, meat, chicken and dairy products generally contain all essential amino acids in favorable proportions and often have high digestibility.
Plant foods also contain essential amino acids, but the amount and distribution vary between different foods.
Soy, for example, is a very good source of protein. Beans, lentils, peas, grains, nuts and seeds can also contribute a lot of protein. If you eat a completely plant-based diet, you don't have to sit and combine exactly the right foods at every meal. However, it is wise to eat a varied diet and ensure that your total protein intake is sufficient.
For most people who eat both animal and plant-based foods, I think a combination is an excellent option.
Myth 4: Too much protein damages the kidneys
I still hear this quite often. “Isn’t all that protein dangerous for the kidneys?” In healthy people, there is no good evidence that a normal higher protein intake at the levels typically recommended for active people would cause kidney disease.
But there is an important exception. If you have impaired kidney function or diagnosed kidney disease, you should not copy someone else's high-protein diet. Protein needs may need to be individualized depending on the stage of the disease, treatment, and overall health.
It's a medical issue – not something to be determined by looking at what a fitness profile eats on Instagram.
Myth 5: Protein makes women big and bulky
No. It is surprisingly difficult to build large amounts of muscle. It requires progressive strength training, adequate energy, recovery, protein, and most importantly, time. Protein itself does not make you “bulky.”
For women – especially during and after menopause – I would be more concerned about too little muscle than too much. Muscle mass is not just cosmetic. It helps us maintain strength, function and physical independence as we get older. Protein plus strength training is therefore a combination I think many more women should prioritize.
Myth 6: Older people need less protein
This is where the protein question gets really interesting. As we get older, our muscles tend to respond less well to the same stimulus from protein and exercise. This phenomenon is often described as anabolic resistance . At the same time, we gradually start to lose muscle mass and strength if we don't actively work to maintain them.
That's a bad combination. That's why protein is no less important after 50, 60, or 70. It actually becomes more important. For older adults, around 1.0–1.2 grams of protein per kilogram of body weight per day is often used as a reasonable target, and for healthy, active seniors or people who do strength training, around 1.4–1.6 grams per kilogram may be relevant, depending on the situation and goals.
But protein without a load doesn't solve the whole problem. If you want to maintain muscle as you get older, the combination is important: Enough protein + regular strength training.
How much do you really need?
For a healthy person who exercises, wants to lose weight without losing unnecessary muscle mass, or simply wants to age with a strong body, I think about 1.4–1.6 grams of protein per kilogram of body weight per day is a useful range. If you are still doing really hard training, I think around 2 grams per kilogram of body weight is relevant.
A person weighing 70 kilos will then end up with approximately: 98–112 grams of protein per day. If you weigh 90 kilos, the equivalent is: 137–144 grams. And if you train hard, around 180 grams.
But here you need to use common sense. In cases of severe obesity, it is not always appropriate to multiply a high protein goal by actual body weight. In this case, target/reference weight or fat-free mass may be more useful.
And if you train very hard or are in a clear calorie deficit, the need can sometimes be higher. I personally find myself at about 2 grams per kilogram of body weight.
You don't need to carry around a calculator.
You can make this very complicated. I prefer it simple. Try to get a decent source of protein into each main meal.
For example:
egg
fish and seafood
chicken and turkey
lean meat
quark, cottage cheese or Greek yogurt
tofu and tempeh
beans, lentils and peas
For many people, 25–40 grams of protein per main meal works well, depending on body size, age, and total daily requirement. Three meals of 30–40 grams of protein will already take you to 90–120 grams. Suddenly, it's not that complicated.
And what about protein powder?
Protein powder is neither magic nor bad. It is food in concentrated form and above all a practical aid. If you have difficulty getting enough protein through regular food, a shake can make it easier. But If you can cover your needs with regular food, there is no physiological requirement to drink protein shakes. I see it as a tool – not the foundation of the diet.
Stop chasing protein records
That is perhaps my most important point. We need protein. Many people, especially older people and people trying to lose weight, can greatly benefit from prioritizing it more. But we don't need to turn protein into yet another extreme diet trend.
You don't have to buy everything that says protein on the package. You don't have to eat chicken six times a day. And you definitely don't have to try to beat your friend's protein record.
Eat enough protein. Choose good ingredients. Spread it out throughout the day. Do strength training.
Then you can devote your energy to the rest of your life. Because health is not built on a single nutrient.
It is built from the whole – and from what you actually manage to continue doing year after year.
All the best, Kennet Båth
