This Is How Much Protein You Really Need, Expert Says

Published: Thursday, August 21, 2025 at 1:00 am

Protein: Separating Fact from Fad

Protein is experiencing a surge in popularity, with high-protein foods dominating grocery store shelves and social media feeds. While the focus on protein is undeniable, it's crucial to understand the science behind the hype. Protein, one of the three essential macronutrients, is vital for building and repairing tissues, supporting immune health, and producing essential molecules. Unlike fats and carbohydrates, the body doesn't store protein, making daily replenishment necessary.

The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this is a baseline to prevent deficiency, not necessarily to optimize health. Individuals like older adults, athletes, and those who are pregnant or breastfeeding may require more protein, potentially up to 1.2 to 2 grams per kilogram.

While increasing protein intake can be beneficial in certain situations, there's likely little advantage in exceeding two grams per kilogram daily. Contrary to some claims, excessive protein consumption in healthy individuals is unlikely to cause kidney failure, cancer, or bone loss.

The timing of protein consumption is less critical than ensuring adequate daily intake. The concept of a narrow "anabolic window" for protein intake after exercise has been largely debunked. Muscles remain receptive to protein for at least 24 hours post-exercise.

Protein sources vary widely, from animal products like meat and dairy to plant-based options such as legumes and soy. Animal proteins often offer more essential amino acids and are more easily absorbed. However, a well-planned plant-based diet can also provide all necessary amino acids. Consumers should be wary of the proliferation of high-protein processed foods, which are often unnecessary marketing gimmicks.

BNN's Perspective:

The emphasis on protein is a positive trend, but it's important to approach it with a balanced perspective. While protein is essential, the focus should be on a varied, whole-food diet that includes a sufficient amount of protein, rather than solely relying on high-protein products. Consulting with a healthcare professional or registered dietitian is always recommended to determine individual protein needs.

Keywords: protein, RDA, amino acids, macronutrients, diet, health, nutrition, exercise, plant-based protein, animal protein, protein intake

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