By: Churan Chang, dietetic student-volunteer, reviewed by Natalie Walsh, RD, and the JM Nutrition Team
The Protein Myth: Why “More” Is Not Better
Protein has become one of the most emphasized nutrients in today’s food environment. Many products are now marketed as “high protein,” and this label is often used as a shortcut to signal health.
This way of thinking is often influenced by what researchers call the health halo effect. This occurs when a single positive attribute such as “high protein” leads to people assuming the entire product is healthy, even when other aspects may not support that conclusion (Her & Seo, 2017).
As a result, foods labelled as high in protein can appear healthier than they actually are. In some cases, this perception may even lead people to overlook added less nutritious ingredients such as sugars, when deciding what to buy (Her & Seo, 2017).
The message is difficult to miss. From protein bars and cereals to ice cream and snack foods, grocery store shelves are filled with products highlighting their protein content as a key selling point.
However, science tells a more complex story.
Let’s take a closer look at some of the common protein myths.
Myth 1: Most People Are Not Getting Enough Protein
The belief that people need more protein is one of the strongest drivers of current food trends. However, population data suggests the opposite: it’s a common protein myth.
The recommended dietary allowance (RDA) for protein is approximately 0.8 grams per kilogram of body weight per day (Maleky & Ahmadi, 2025). An adult who weighs around 80 kilograms (176 lbs) would require approximately 64 grams per day.
Despite this, intake in many high-income countries already exceeds recommendations. Men often consume nearly double the RDA, while women exceed it by about 50% (Maleky & Ahmadi, 2025).
Globally, protein consumption is about 30% higher than required (Maleky & Ahmadi, 2025), and it continues to increase (Ortega et al., 2024).
In addition, consumer perception does not match reality. Around 68% of individuals report plans to increase protein intake, even when they already meet their needs (Maleky & Ahmadi, 2025).
Therefore, for many people, the issue is not protein deficiency but overconsumption.
Myth 2: More Protein Always Means Better Health
Protein plays a vital role in the body. It supports muscle repair, enzyme activity, immune function, and hormone production. Without adequate protein, health declines.
However, consuming more protein than required does not continuously improve health, because the body does not store excess protein. As a result, this is another common myth about protein.
Unlike carbohydrates and fats, the body lacks a specialized storage form for protein. When more protein is consumed than needed, the excess is broken down into amino acids and used for energy or converted into glucose or fat for later use (Maleky & Ahmadi, 2025).
As a result, higher intake does not automatically lead to greater muscle growth or improved function.
Emerging evidence suggests that excessive protein intake may affect multiple body systems:
1. Kidney function and strain
High protein intake increases the workload on the kidneys. It leads to elevated glomerular filtration rate (GFR) and increased urea production (Ortega et al., 2024, Maleky & Ahmadi, 2025).
Over time, this may contribute to renal strain and accelerate kidney dysfunction, particularly in individuals with pre-existing conditions.
Similarly, protein supplements can amplify these effects. High intake has been linked to hyperfiltration, increased urinary calcium excretion, and potential progression toward chronic kidney disease (Patel et al., 2023).
2. Bone health and calcium loss
High-protein diets, especially those rich in animal protein, can increase acid load in the body. The body compensates by releasing calcium from bones.
This results in:
- Increased urinary calcium loss
- Impaired calcium balance
- Greater risk of bone resorption
What’s more, studies show that higher protein intake is associated with increased fracture risk and bone loss, particularly when intake is very high (Delimaris, 2013).
3. Cardiovascular and metabolic effects
Undoubtedly, the relationship between protein intake and cardiovascular health is complex. Some studies show neutral or beneficial outcomes. However, others suggest potential risks. For example, a long-term study of Swedish women found increased cardiovascular risk in individuals consuming high-protein diets (Maleky & Ahmadi, 2025).
In addition, excessive protein intake may increase the risk of insulin resistance and type 2 diabetes. One study reported a 20–40% increase in diabetes risk for every additional 10 grams of protein above baseline intake levels (Ortega et al., 2024).
Importantly, protein source plays a role. Plant-based proteins are consistently associated with lower cardiovascular risk and reduced mortality (Maleky & Ahmadi, 2025).
4. Gut health and microbiome changes
High protein intake can also alter gut health.
Excess protein increases nitrogen compounds in the colon. Consequently, this can disrupt microbial balance and change metabolic activity in the gut (Ortega et al., 2024).
These changes may influence inflammation and long-term metabolic health.
5. Potential effects on aging
Additionally, new research suggests that high protein intake may influence biological aging (van Galen et al., 2025).
A 2025 study found that high-protein diets:
- Shortened lifespan in mice
- Increased inflammation and tissue damage
- Triggered gene-length-dependent transcriptional decline (GLTD), a marker associated with DNA damage and aging
In contrast, moderate protein restriction improved certain health outcomes and extended lifespan in some cases (van Galen et al., 2025).
Although these findings are based on animal models, they raise important considerations about long-term intake.
Myth 3: High-Protein Processed Foods Are a Healthy Choice
Protein-enriched processed foods are now widely available. These include protein bars, yogurts, cereals, and snacks.
While they are convenient, they may contribute to excessive intake of protein and dietary imbalance.
A study analyzing high-protein processed foods found that:
Single servings could provide up to 306% of recommended protein intake, especially when combined with typical meals (Ortega et al., 2024).
Many consumers use these products without monitoring total intake, which makes overconsumption highly likely.
They often contain additives and lower-quality ingredients.
Protein supplements and processed products frequently include:
- Added sugars
- Preservatives
- Artificial flavourings (Patel et al., 2023)
As a result, they may not support overall dietary quality and can displace balanced nutrition. A focus on protein often reduces intake of other important nutrients.
Dietary trends show decreased consumption of carbohydrates from whole foods and increased reliance on processed protein sources (Ortega et al., 2024).
This may lead to:
- Lower fibre intake
- Reduced micronutrient diversity
- Imbalanced dietary patterns
However, not all protein sources have the same health effects (Maleky & Ahmadi, 2025; Patel et al., 2023):
Animal protein
- Complete amino acid profile
- Often associated with higher saturated fat intake
- Linked to higher cardiovascular risk in some studies
Plant protein
- May require combining sources for completeness
- Associated with lower mortality and cardiovascular risk
- Improves lipid profiles and metabolic health
As a result of the outlined reasons, high-protein processed foods are not a healthy choice and no doubt are one of the common protein myths.
So, How Much Protein Do You Actually Need?
For most healthy adults: 0.8 grams per kilogram of body weight per day is sufficient (Maleky & Ahmadi, 2025). For physically active individuals: 1.2–2.0 grams per kilogram per day may be appropriate (Patel et al., 2023).
Beyond this range, additional benefits are limited.
It’s always best to consult with a dietitian for individual guidance, depending on your health conditions and life stage.
A More Balanced Approach to Protein
Rather than focusing on maximizing protein intake, a more effective approach is to optimize it.
Meet your needs without exceeding them unnecessarily.
Prioritize whole foods:
- Lean meats
- Fish
- Eggs
- Legumes
- Nuts and seeds
Limit highly processed protein products. Diversify protein sources and incorporate plant-based proteins regularly.
Consider overall diet quality:
- Protein is only one component of a healthy diet.
- Fibre, fats, carbohydrates, vitamins, and minerals all play essential roles.
Protein Myths: Final Thoughts
Without a doubt, protein is essential for health. However, the idea that more protein is always better is misleading.
Research shows that:
- Most people already meet or exceed their protein needs.
- Excess intake may negatively affect kidney, bone, and metabolic health.
- Processed high-protein foods can contribute to dietary imbalance.
Ultimately, the goal is not to maximize protein intake. It’s to achieve balance, because more is not always better.
Conclusion
Should you feel you require personalized sessions for guidance around protein intake or related health concerns, book a free consultation or contact us for an appointment. As always if you have comments or questions, we encourage you to let us know.
References
Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN Nutrition, 2013, 126929. https://doi.org/10.5402/2013/126929
French, S. J., Kanter, M., Maki, K. C., Rust, B. M., & Allison, D. B. (2019). The harms of high protein intake: Conjectured, postulated, claimed, and presumed, but shown? Advances in Nutrition, 10(Suppl_1), S125–S134. https://doi.org/10.1093/advances/nmy102
Her, E., & Seo, S. (2017). Health halo effects in sequential food consumption: The moderating roles of health-consciousness and attribute framing. International Journal of Hospitality Management, 62, 1–10. https://doi.org/10.1016/j.ijhm.2016.11.009
Maleky, F., & Ahmadi, L. (2024). Adhering to recommended dietary protein intake for optimizing human health benefits versus exceeding levels. Nutrients, 16(3), 555.
https://doi.org/10.3390/nu16030555
Ortega, R. M., Arribas-López, N., Salas-González, M. D., Aparicio, A., González-Rodríguez, L. G., Bermejo, L. M., Lozano-Estevan, M. D. C., Cuadrado-Soto, E., López-Sobaler, A. M., & Loria-Kohen, V. (2022). High-protein processed foods: Impact on diet, nutritional status, and possible effects on health. Nutrients, 14(17), 3575. https://doi.org/10.3390/nu14173575
Patel, V., Aggarwal, K., Dhawan, A., Singh, B., Shah, P., Sawhney, A., & Jain, R. (2024). Protein supplementation: The double-edged sword. Proceedings (Baylor University Medical Center), 37(1), 118–126. https://doi.org/10.1080/08998280.2023.2280417
van Galen, I., Birkisdóttir, M. B., Ozinga, R. A., Brandt, R. M. C., Barnhoorn, S., Imholz, S., van Oostrom, C. T., van der Marel, R. W. G. N., Smit, K., Rijksen, Y. M. A., Reiling, E., van Steeg, H., Hoeijmakers, J. H. J., Dollé, M. E. T., & Vermeij, W. P. (2025). High protein intake causes gene-length-dependent transcriptional decline, shortens lifespan and accelerates aging in progeroid DNA repair-deficient mice. npj Metabolic Health and Disease, 3, Article 20. https://doi.org/10.1038/s44324-025-00020-0
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About Author:
Natalie is a Toronto-based dietitian who who focuses her practice on weight management counselling, menopause support of a dietitian, digestive health, heart health and more. Natalie is registered with the College of Dietitians of Ontario.
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