Ah, protein. It’s the darling of diet culture, the star of every Instagram meal plan and the reason so many of us try to stomach chalky shakes or giant chicken breasts.
These days, influencers are telling us we need 100, 120, even 150 grams of protein per day—an amount that feels impossible unless you’re carrying a blender and a tub of protein powder everywhere. But is all this protein panic really necessary?
Protein is essential for building muscle, supporting bone health and keeping you satisfied after meals. But stressing about arbitrary daily goals or chasing extreme amounts isn’t doing us any favours.
Instead, there’s a sweet spot—and it’s one your body can help you find without all the drama.
Why Protein Matters (But Not as Much as You’ve Been Told)
Protein is absolutely crucial. It’s a building block for your muscles and bones, becoming more important as we age. For women in their 40s and beyond, it becomes vital as our muscle mass naturally starts to decline—a process called sarcopenia. Protein can help slow this down and keep you feeling strong and vibrant.
But this is where things get murky: just because something is important doesn’t mean you need an extreme amount of it. Unless you’re a bodybuilder or training for a marathon, your body likely doesn’t need the high protein intakes many influencers are pushing.
Protein has been the nutrition king for so long that we’ve almost forgotten about its essential co-stars: carbs and fats. These macronutrients are just as crucial for energy, hormone production and overall health. This tunnel vision on protein doesn’t just crowd out other macronutrients—it can overshadow the diversity of nutrients your body needs to thrive.
Carbs fuel your brain and muscles, while fats support your hormones and keep your cells happy. When we focus too much on protein, carbs and fats get unfairly pushed aside—along with the vitamins, minerals, antioxidants and other nutrients found in a variety of whole foods.
- Myth 1: You need a protein shake after every workout.
A protein shake can be a useful tool, but it’s not a requirement. A regular meal or snack with protein (like a handful of nuts or a boiled egg) is usually plenty. - Myth 2: Vegetarians can’t get enough protein.
Not true! Plant-based proteins like beans, lentils, tofu and quinoa are fantastic. They may be slightly less concentrated than meat or dairy, but they’re easy to incorporate into meals—and they come with a side of fibre, which is a win. - Myth 3: More protein equals faster weight loss.
Protein can help with satiety, but eating more than your body needs won’t magically burn extra fat. Weight loss is far more complex than macros.
The Drama of Too Much Protein
Diet culture loves to glorify excess, and protein is no exception. But consuming massive amounts of protein—say, 150 grams a day—can lead to issues like:
- Digestive discomfort: hello, bloating;
- Kidney strain: as your kidneys work overtime to process all that extra nitrogen;
- Energy dips: if you’re focusing so much on protein that you’re skimping on carbs or fats; and
- Intense cravings: for starchy carbs or fatty foods to balance out the extra protein.
Your body can only use so much protein at a time. The rest? It’s just extra work for your system and, honestly, a waste of your money. Research suggests that around 20 to 40 grams per meal is enough to maximize what your body can use, with anything beyond that offering little extra benefit.
The Flip Side: Too Little Protein
On the other end of the spectrum, there’s a real issue of not getting enough protein. And while actual protein deficiency is rare if you’re eating a varied diet, many people—especially women—aren’t quite getting what they need to support their health.
Here’s why that matters:
- Protein helps preserve muscle mass, which is key for staying strong and active as you age.
- It supports bone density, reducing fracture risk.
- It plays a role in making meals more satisfying so you’re not snacky an hour later.
But, you don’t need to count grams or chug shakes to meet your needs. Your body is incredibly good at telling you when it needs more protein—you just have to listen.
Finding Your Sweet Spot
Here’s where undieting comes in: instead of obsessing over grams, focus on how protein makes you feel.
- Are you satisfied after meals, or do you find yourself raiding the pantry an hour later?
- Do you feel strong and energized, or are you dragging by mid-afternoon?
- Are you enjoying your meals, or are you choking down another dry chicken breast because a fitness influencer told you to?
Aim to include protein with each meal in a way that feels natural and enjoyable, like eggs at breakfast, hummus with lunch or grilled salmon at dinner. Even snacks like yogurt, nuts or a slice of cheese can help keep your protein intake steady throughout the day.
Your Body Knows Best
At the end of the day, your body is your best guide. When you tune out the noise of diet culture and pay attention to your own hunger, cravings and satisfaction, you’ll find your natural balance—no apps, calculators or guilt required.
Protein is important, yes. But it’s not the star of the show, and it certainly shouldn’t overshadow the joy of eating. By trusting your body and leaning into variety, you can meet your protein needs without turning every meal into a math problem.
So the next time you see someone recommending 150 grams of protein a day, take a deep breath. Your body doesn’t need a trend, it needs you to listen.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com
Learn more: lisakilgour.com
Article was published in The Good Life.
