Is More Protein Always Better? Despite the Craze Around the Nutrient, Research-Backed Evidence About Its Benefits Is Complicated

Brightly colored lettering advertises that extra helpings have been added to pancake mixes, popcorn bags and even Starbucks drinks. Health and fitness influencers share tips on social media to ensure that their audiences are consuming as much of the nutrient as possible. But is more protein better?

That depends—on your goals, your health and your protein sources. Some people, like those doing intense workouts to build muscles, will probably benefit from extra protein. But the average couch potato might not, especially if they’re trying to boost their intake with junk foods like protein-enhanced Pop-Tarts.

A cookie is a cookie; a pastry is a pastry.” The same goes for loading your diet with protein from animal products, since high meat consumption has been linked to health problems, including cancer. Still, you probably won’t suffer any detrimental health effects from additional protein alone. Some people, such as senior citizens, have even been advised to eat more of it for health reasons.

On the other hand, a growing body of research—mostly in animals—hints that restricting intake of the nutrient can promote healthy aging. Conflicting health advice and shifting dietary guidelines can make a conscious eater feel a sense of whiplash. So, how much protein do you really need, and why is it so difficult to figure it out?

Smithsonian magazine talked to several health experts about the complications of nutrition research. Protein is an important part of the human diet. You need to eat a relatively large amount of it for your body to function properly.

That’s why protein is considered a macronutrient, along with carbohydrates and fats. The World Health Organization (WHO) recommends that protein make up 10 to 15 percent of an adult’s daily calorie intake, while fats make up 15 to 30 percent and carbohydrates make up 45 to 75 percent. Your body breaks down the protein that you eat into its building blocks: amino acids.