A Different Take on Protein: What You Really Need to Know

Some of you have recently told me you feel really insecure about how to squeeze as much protein as possible into your day. That made me dive deeper into the latest research and now I want to weigh in with a different view on protein.

Of course, I know that getting a proper amount is important. But if you’re not an elite athlete, please stop being so fanatic about your intake. Here’s why…

And I get it: some of you don’t fully trust studies. That’s actually a pretty common sentiment in a lot of surveys. But as a journalist, my job is to stay on top of every trend and every piece of information and I’m here to give you the latest news.

Lately, my feed is full of people surviving on raw meat and butter sticks or turning protein bars into their guilty pleasure every single day. It’s kind of funny, but also worrying, because it’s like we’ve decided more protein is always better, no matter what.

And honestly? That’s not how I want my daughter to be educated about food - and neither should you. Let’s talk about what you really need, why chasing crazy protein goals can do more harm than good and how a balanced approach is the best thing you can pass on to the next generation.

Protein Intake for Young and Middle-Aged Adults

Protein is an essential macronutrient, crucial for muscle repair, energy, and overall health. But how much protein is truly optimal - and does this change as we age? The latest science might surprise you.

Optimal Protein Intake for Young Adults

If you’re between 18 and 35 protein plays a vital role in muscle development, athletic recovery and performance. However, interestingly, eating less protein might actually support longevity.

Research shows that most people in the western world consume about 2.5 times more protein than they really need. The guideline? Aim for about 3 grams per 10 pounds of body weight. Several studies and experts suggest this level of protein restriction may reduce risk factors for age-related diseases and promote long-term health.

What’s New: A Stable-Isotope Breakthrough

A fascinating new paper published in Clinical Nutrition (2025) introduced a precise method using stable-isotope tracers to better assess individual protein requirements. The key takeaway? Optimal protein intake isn’t one-size-fits-all, it varies depending on your health, age, and lifestyle. Many of us probably overshoot our actual needs.

Protein Needs for Middle-Aged Adults

As you enter your 40s and 50s, preserving muscle becomes more important due to natural age-related muscle loss or sarcopenia.

Award-winning journalist and New York Times bestselling author Dan Buettner recently again highlighted the diets of Blue Zones - regions with the longest-lived population - where lean, mostly plant-based protein supports muscle health without excess. Experts now recommend 1.0–1.5 grams of protein per kilogram of body weight per day for middle-aged adults, especially if you stay active.

Quality Over Quantity

Focus on whole food protein sources like legumes, beans, tofu, fish and nuts. These provide a complete spectrum of amino acids, with less saturated fat and more fiber and micronutrients. Centenarians tend to consume moderate amounts of protein, primarily from plant sources, showing us that balance and nutrient density matter far more than simply hitting high protein numbers.

What Too Much Protein Can Do

Let’s be clear about what happens if you consume too much protein. Overloading your body can strain your kidneys (especially if they’re already compromised), cause dehydration and lead to digestive issues such as bloating or constipation.

Limit Your Processed Foods

Ultra-processed protein products often contain protein in isolation - stripped away from the vitamins, minerals and disease-fighting polyphenols that naturally come with whole foods. These nutrients play an important role in energy, muscle recovery, and overall long-term health. Whole foods like legumes, nuts, tofu, fish and vegetables nourish your body far better than powders bars and beef sticks ever could.

Practical Tips for Protein Intake

• Spread your protein intake evenly across 3–4 meals daily to maximize muscle protein synthesis.

• Combine plant and lean animal proteins for variety and better nutrient balance.

• Prioritize whole foods, legumes, nuts or tofu whenever possible.

• Stay active, and incorporate strength training at any age.

By aligning your protein intake with these evidence-based guidelines, the newest stable-isotope research, and wisdom from Blue Zones, you’ll support muscle health, sustained energy, and long-term well-being - whether you’re in your 20s, 40s or beyond.

More than anything, we want to have a healthy, joyful relationship with food and to lead by example. Our kids, partners, clients notice everything - how we shop, how we cook and how we talk about what’s on our plates. Teaching them that food is nourishment and pleasure, not something to obsess over, sets them up for a lifetime of balance. That’s the kind of food culture I want my daughter to grow up with - and I bet you do too.

Nicolaas E.P. Deutz, Robert R. Wolfe, Mariëlle P.K.J. Engelen, A new concept to establish protein requirements, Clinical Nutrition, Volume 48, 2025,Pages 1-5, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2025.02.002.

https://www.businessinsider.com/protein-mistakes-health-issues-hit-your-goals-without-wasting-money-2025-4

Buettner D, Skemp S. Blue Zones: Lessons From the World's Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.