Protein is having a moment.
Protein bars. Protein coffee. Protein dessert. Protein anything and everything. The message is loud and clear: “Eat more protein, build more muscle, look lean and toned, be healthier.”
But what if this obsession with protein has gone a little too far? What if the real issue isn’t that we’re not getting enough, but that we might already be getting too much?
Shocking, I know. Let me explain…
Most People Are Already Hitting (or Exceeding) their Protein Needs
Protein is essential, there’s no question about that. It helps build and repair muscle tissue. But here’s where things get interesting. The average adult only needs about 0.8 grams of protein per kilogram of body weight. That’s roughly 46g per day for women and about 56g per day for men. In reality, the average American consumes somewhere between 70-100g of protein per day, that’s nearly double what we actually need! Surprisingly, even vegetarians and vegans meet or exceed daily protein needs. So the idea that we’re all walking around protein-deficient? It’s just not reality.
So Why Is Everyone So Obsessed With Eating Protein?
The fitness industry, diet culture, and food marketing have all played a role. “High-protein” sells when it’s linked to our desire to look lean, feel strong and be healthy. Clinical trials have actually been done switching out carbohydrates for protein in the diets of multiple participants and it has actually proven to lead to weight loss. So, the marketing you see everywhere, promoting a leaner more muscular body if you eat protein isn’t necessarily wrong… However, more isn’t always better and in some cases, depending on the protein source, it may actually work against your health.
What Happens When You Eat Too Much Protein?
When protein intake goes beyond what your body needs, it doesn’t magically turn into muscle. Instead, the body has to process and store the excess. That can lead to:
- Increased fat storage (extra calories don’t just disappear)
- Strain on the kidneys (especially for those with existing issues)
- Increased IGF-1 levels (a growth hormone linked to higher cancer risk)
- Lack of other nutrients (if protein monopolizes your plate, what nutrients are you missing?)
Excessive intake of animal protein, in particular, has been associated with an increased risk of:
- Heart disease
- Certain cancers
- Metabolic dysfunction
- Overall mortality
Increasing evidence shows that the amount of protein being consumed may be less detrimental to your health than the source of your protein. Avoiding red meat, processed meat and processed protein sources, can lower the risk of several diseases and premature death.
But What If You Lift Weights?
If you strength train regularly, are an athlete or are just trying to build muscle, you may benefit from more protein than the basic recommendation. Research suggests higher intakes, around 1.2–1.6 g per kg of body weight, can support muscle building and recovery. But even then, more isn’t always better, especially after your needs are met.
The Bigger Problem No One Is Talking About
Here’s where things take a turn. When you fill your plate with more and more protein, especially from processed or animal-heavy sources, something else quietly gets pushed out of your diet. Foods like:
- Beans
- Whole grains
- Fruits
- Vegetables
And with them… a critical nutrient your body desperately needs. One that supports:
- Gut health
- Heart health
- Blood sugar balance
- Inflammation
- Digestion
- Longevity
- And so much more!
And yet… 95% of Americans aren’t getting nearly enough of it. Now we’re talking about an actual deficiency problem.
Stay Tuned…
Next week we’ll talk about the nutrient nearly everyone is lacking, one that’s linked to better gut health, disease prevention, and longevity… you’ll want to make sure you are getting enough of this nutrient in your diet. It could quite literally, change your life.
Sources:
Harvard T.H. Chan School of Public Health. Protein
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
Cell Metabolism. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. https://www.cell.com/cell-metabolism/fulltext/S1550-4131%2814%2900062-X
JAMA Internal Medicine. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2540540
World Health Organization (WHO). Healthy Diet
https://www.who.int/news-room/fact-sheets/detail/healthy-diet#:~:text=produced%20trans%20fat.-,Protein,children%20and%20pregnant/lactating%20women.
NutritionFacts.org. The Great Protein Fiasco.
Watch: The Great Protein Fiasco
NutritionFacts.org. Do Vegetarians Get Enough Protein?
Watch: Do Vegetarians Get Enough Protein?
KSL. Americans Are Overdoing Protein and Lacking Fiber.
https://www.ksl.com/article/50861166/americans-are-overdoing-protein–and-lacking-on-fiber