Wellness Wednesday: The Truth About Protein: How Much Is Safe and Beneficial for Your Body
In our previous blog, we explored a question from Matt B. of Colorado, who voiced concerns about the conflicting advice on protein intake. Some doctors recommend limiting protein, while social media influencers preach the benefits of high-protein diets. This led us to break down the fear surrounding high-protein consumption, particularly the sensationalized claims about its links to premature death. We discussed how certain studies, such as one published in Cell Metabolism, suggested that eating a high-protein diet between the ages of 50 and 65 might increase mortality, but also showed that after age 65, higher protein intake could be beneficial.
In this follow-up, we'll dive deeper into how much protein is actually safe and beneficial. We'll take a closer look at the scientific evidence, including randomized controlled trials, and explain what you need to know about balancing protein in your diet for optimal health.
Protein Safety: Should You Really Be Worried?
One of the key takeaways from the last blog was that many concerns about protein are based on observational studies, which are great for generating hypotheses but not solid for drawing firm conclusions. The study from Cell Metabolism linked higher protein intake to an increase in insulin-like growth factor 1 (IGF-1), which plays a role in both muscle growth and cell proliferation, raising concerns about its potential link to cancer. However, these findings were correlational, meaning they didn’t prove causality.
More importantly, controlled trials—the gold standard for determining cause and effect—have not shown the same dire outcomes associated with protein consumption. In fact, randomized controlled trials (RCTs) consistently demonstrate the safety and benefits of higher protein intake in various age groups, including those in midlife and older populations.
The Role of Protein in Muscle Health and Longevity
A major area of study is the role of protein in maintaining muscle mass, especially as we age. Sarcopenia, the loss of muscle mass and strength, is a serious issue for older adults, and higher protein intake has been shown to combat this. A meta-analysis published in the American Journal of Clinical Nutrition found that increased dietary protein improves muscle mass, strength, and physical performance in older adults, especially when combined with resistance training.
Another RCT published in JAMA Internal Medicine in 2020 followed over 2,000 participants aged 50-85 and found that higher protein intake, particularly from animal sources, improved lean muscle mass and physical function without increasing markers of kidney damage or cancer risk.
This is critical because muscle mass is not just about aesthetics—it’s a key factor in reducing the risk of falls, fractures, and hospitalizations in older adults. Maintaining muscle health can also improve insulin sensitivity, which is crucial in preventing diabetes and other metabolic conditions.
High Protein Diet and Kidney Health: Clearing Up the Myths
A common concern, as mentioned by Matt in the previous blog, is whether high-protein diets harm kidney health. The idea stems from the fact that people with pre-existing kidney conditions are often advised to limit protein intake. But what about healthy individuals?
RCTs show that for people without kidney disease, high-protein diets do not cause kidney damage. A study in The Journal of Nutrition tracked individuals who consumed high-protein diets (up to 2.5g of protein per kilogram of body weight) over a year. The researchers found no adverse effects on kidney function in those without pre-existing kidney conditions.
The confusion arises because patients with chronic kidney disease (CKD) do need to limit protein intake, but this recommendation does not apply to those with healthy kidney function. The European Journal of Nutrition published a review in 2022 confirming that high-protein diets are safe for healthy kidneys, and they can actually improve metabolic health markers.
The Impact of Protein Quality and Food Sourcing
It’s also important to consider that not all protein is created equal. The Cell Metabolism study did not account for the quality of protein or food sources in its conclusions. There's a difference between eating processed red meats, which have been linked to health issues in some studies, and high-quality, unprocessed proteins like lean meats, fish, and plant-based proteins. A study published in Nutrients in 2023 found that diets rich in whole foods and lean protein sources (such as poultry, fish, legumes, and eggs) are associated with better overall health outcomes, while diets high in processed meats are linked to increased risks of certain cancers and cardiovascular disease.
Moreover, protein consumed as part of a balanced diet that includes vegetables, whole grains, and healthy fats contributes to overall health far more than isolated macronutrient intake. A randomized controlled trial in The Lancet showed that diets rich in plant-based proteins and whole foods, such as the Mediterranean diet, reduce inflammation and improve markers for heart health and longevity.
So, How Much Protein Do You Really Need?
The amount of protein you need depends on various factors such as age, activity level, and health goals. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but many experts suggest that this is the bare minimum to prevent deficiency, not an optimal amount for health, especially if you’re active or aging.
For individuals looking to maintain or build muscle, the sweet spot for protein intake is closer to 1.2-2.2 grams of protein per kilogram of body weight, according to research published in Sports Medicine. This range is supported by multiple RCTs, which show that higher protein intake helps maintain muscle mass, support recovery, and improve body composition, especially when combined with exercise.
Conclusion: Protein is Safe, Beneficial, and Necessary
In summary, the science overwhelmingly supports the safety and benefits of a higher protein diet for healthy individuals. While it’s important to be mindful of your protein sources and balance it with other nutrients, there is no strong evidence from controlled trials to suggest that eating protein in recommended amounts is harmful. On the contrary, adequate protein intake is crucial for maintaining muscle health, supporting metabolic function, and promoting longevity.
As with all things, balance and context are key. Eating a variety of protein-rich foods along with a well-rounded diet and staying physically active are the best strategies to support long-term health. So, feel confident in your choice to include protein in your meals—and stay tuned for more evidence-based insights on how to fuel your body for optimal well-being.
The Benefits of Adding a Coach to Your Protein and Health Journey
With so much conflicting information out there about protein, health, and nutrition, it can be overwhelming to figure out what’s truly best for your body. This is where a health coach can make a huge difference in your journey.
While you focus on building healthy habits and getting results, your coach can handle the behind-the-scenes complexities—like making sense of studies, personalizing your nutrition plan, and ensuring you're getting the right balance of protein, carbs, and fats for your specific goals. Whether you're trying to gain muscle, lose fat, or simply improve your overall health, having a coach in your corner means you don’t have to figure it all out on your own.
A good coach will:
Personalize your protein intake: Based on your activity level, body composition, and goals, your coach can determine exactly how much protein you should be eating, ensuring you're not over or under-consuming.
Monitor your progress: They can adjust your plan as needed, ensuring your nutrition and fitness program evolves with your body’s needs and lifestyle changes.
Simplify the science: With new studies emerging constantly, a coach helps you navigate the data so you can focus on doing what works without second-guessing every meal or workout.
Hold you accountable: Sometimes the biggest challenge isn’t knowing what to do, but sticking to the plan. A coach provides the accountability you need to stay on track, making it easier to hit your protein goals and maintain a balanced diet.
By taking the guesswork out of nutrition and fitness, a coach helps you focus on what really matters—achieving lasting results, improving your health, and feeling your best.
Ready to take control of your health and simplify your journey?
Sign up for our Free 30-Day Trial, where you'll receive access to a 60-minute consultation with a Wellness Advisor. During this consultation, you’ll have all your questions answered and your concerns addressed by an expert who will tailor a plan specifically for you. Whether it's figuring out how much protein you need, balancing your diet, or fine-tuning your workouts, your Wellness Advisor is here to guide you every step of the way.
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