Protein-rich foods have become increasingly popular, with high-protein drinks, snacks and supplements flooding supermarket shelves. However, a new scientific review suggests that many adults may actually be consuming more protein than their bodies require, especially those who lead a sedentary lifestyle.
Published in the Cell Press Blue journal, the review analysed more than 350 studies involving humans, mice and other organisms. Researchers found that while protein remains essential for muscle growth and overall health, excessive intake may not provide additional benefits for people who are not physically active.
Most adults may need less protein
According to the researchers, reducing protein intake could help improve weight management, lower body fat and support healthier blood sugar levels in sedentary adults. The review also highlighted that consuming excessive amounts of certain amino acids, including methionine, isoleucine and valine, may increase the risk of obesity, inflammation and age-related diseases.
The findings suggest that the growing popularity of protein-fortified foods may not be necessary for everyone, particularly individuals who spend most of their day sitting and engage in little physical activity.
Exercise changes protein needs
The review makes it clear that protein continues to play a vital role for people who exercise regularly. Athletes and physically active individuals benefit from higher protein intake because their bodies use it to build and repair muscles after exercise.
Researchers believe regular physical activity helps the body utilise protein more effectively, reducing the potential health risks associated with a protein-rich diet. Older adults may also benefit from increased protein when it is combined with strength training to help prevent age-related muscle loss.
A balanced approach is key
Health experts emphasise that protein should not be viewed as a one-size-fits-all nutrient. Individual protein requirements depend on factors such as age, lifestyle, body weight and activity level.
Rather than following high-protein trends, experts recommend eating a balanced diet and choosing protein intake based on personal health needs and physical activity. The findings reinforce the importance of combining good nutrition with regular exercise to maintain long-term health and wellbeing.