This week we wrap up our series on everyone’s go-to macro, protein. We recap and clarify the most common misconceptions about protein, cover how much protein is healthy, and the risks of protein powders.
High-Protein Diets Help with Weight Loss:
To a small extent, protein can help with weight loss. Most people who switch to a high-protein diet experience initial weight loss. However, this is often more attributable to the reduced carbohydrate intake than the protein itself. The Atkins Diet emphasized carb-cutting, and recent trends like Paleo and Keto follow similar principles, though they tend to emphasize protein more prominently.
After 4–6 weeks, some individuals may experience a plateau or regain of weight, which can be due to adaptive metabolic responses or increased calorie intake.
Protein Builds Muscle:
Protein is anabolic, meaning the amino acids in proteins are used to build and repair tissues throughout the body, including muscle. However, several large studies comparing groups doing similar resistance training show that while protein intake enhances muscle building, there is a point of diminishing returns.
Current research supports consuming around .8 grams of protein per pound of body weight per day for optimal muscle gain. Intakes beyond this range show minimal additional benefit.
A high-protein diet is often recommended during weight loss to help preserve lean muscle mass. It’s also suggested for older adults to counteract age-related muscle loss. However, protein alone doesn’t increase muscle mass—it must be combined with resistance training. Supplements like protein and collagen are often marketed to enhance muscle, skin, and hair health.
The reality: Once proteins are digested into amino acids, the body distributes them based on need. Excess protein doesn’t “boost” specific tissues unless those areas are actively being stimulated (e.g., via training or damage).
The Timing of Consuming Protein Matters:
Pre- and post-workout supplements are marketed as essential for muscle recovery and growth, often giving the impression that protein must be consumed immediately before or after a workout to be effective.
In reality, research shows the total amount of daily protein matters more than exact timing. There is a 3–5 hour “anabolic window” around training, not a narrow 30-minute window. Timing may offer small advantages, especially for athletes, but most people benefit more from consistent daily intake spread across meals.
More Is Not Better:
It’s easy to think that if something is essential, more is better. But with protein, excess intake provides little to no additional benefit for most people.
The typical Western diet already exceeds basic protein needs. The real Paleolithic diets were not necessarily high in protein, and most modern people are not under-consuming protein.
The general recommendation is 0.36 grams per pound of body weight—about 54 grams for a 150-pound adult—which covers basic needs. Most people exceed this without trying. For example, nine eggs supply about 54 grams of protein, though we also get protein from meat, dairy, legumes, grains, and vegetables.
Some influencers promote 1.2 grams of protein per pound of body weight. That’s equivalent to 30 eggs per day for a 150lb person, which is very challenging to obtain that much protein through whole foods.
Problems with Protein Powders & Supplements:
As noted above, protein powders exist largely to help meet high intake targets—but their effectiveness and safety for the average person is debatable. Despite this, protein powders represent an almost $10 billion dollar industry in the U.S.
Consuming large amounts of protein powders over time may contribute to kidney strain in people with pre-existing conditions, and could lead to digestive issues. However, there is no solid evidence that high-protein diets cause kidney disease in healthy individuals.
Earlier this year, an investigation by the Clean Label Project found that many popular protein powder brands contained heavy metals and toxins. Some of this contamination originates from the protein sources—for example, pea protein tends to accumulate cadmium from soil—while other contaminants stem from poor manufacturing practices.
This isn’t limited to older or generic brands. Even trendy, “clean” brands are affected. For example, the widely known Bulletproof brand (popularized during the butter-in-coffee trend) was among the worst offenders. According to Eat This, Not That:
“The Clean Label Project’s study of leading collagen supplements found that 64% tested positive for measurable levels of arsenic, 37% for lead, and 34% for mercury. Specifically, Bulletproof’s Collagen Protein (Chocolate flavor) topped the list of worst offenders, containing 2.1 micrograms of arsenic, 9.17 micrograms of cadmium, and 1.33 micrograms of lead.”
While protein is essential for muscle repair and overall health, more isn’t always better. Most people already consume enough through a regular diet, and the hype around excessive protein intake and supplements often outpaces the science. Building muscle or losing weight still depends more on consistent training, balanced nutrition, and realistic habits than any magic number of grams. In the end, a thoughtful approach to protein works better than a trendy one.
